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Lizze machine workout

by Nikolay Valkov
13 athletes joined

Program Description

A very simple split full body workout plan across 4 days. Only machines and cables so that its friendly for absolute beginners

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2024 12:49
  • Last Edited
    Sep 08, 2025 12:48

Summary

Get ready to transform your strength with the Lizze Machine Workout, a dynamic 4-week program designed for serious lifters. Committing to four days a week, you'll engage in targeted push and pull workouts that maximize muscle growth using machines and cables. Each session focuses on key exercises like Chest Press, Seated Row, and Shoulder Press, ensuring you build strength and definition in your upper body. With a mix of intensity levels, this program is perfect for those looking to push their limits and achieve impressive results.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.2%
Hamstrings
10.2%
Abs
10.2%
Glutes
10.2%
Biceps
8.1%
Front Delts
7.1%
Chest
6.6%
Upper Back
6.6%
Triceps
6.6%
Lats
6.6%
Abductors
6.1%
Middle Delts
5.1%
Forearms
1%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Dip (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Dip (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Dip (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Dip (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Incline Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Seated Dip (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 3
1
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 4
1
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Hip Abductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Pallof Press
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 1
1
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Hip Abductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Pallof Press
2 Sets
1 Set
10 Reps
10 Reps
@7
@8