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Luisa y fer

by Julio Silva
4 athletes joined

Program Description

For women trying mainly build legs and also arms

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2024 03:02
  • Last Edited
    Jun 18, 2025 10:42

Summary

Transform your physique with the "Luisa y Fer" program, a comprehensive 12-week journey designed for those ready to commit to three intense training sessions per week. This program focuses on building strength and muscle through a variety of exercises, including leg presses, squats, and curls, ensuring you hit every major muscle group. With a full gym required, you'll have access to the equipment needed to maximize your gains. Get ready to elevate your fitness game and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@6
2
Standing Calf Raise
3 Sets
8 Reps
@6
3
Leg Curl
3 Sets
8 Reps
@6
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@6
6
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6
Day 1
1
Squat (Smith Machine)
3 Sets
8 Reps
@6
2
Lunge (Barbell)
4 Sets
8 Reps
@6
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
@6
4
Standing Calf Raise
3 Sets
8 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6
6
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@6
Day 3
1
Squat (Smith Machine)
3 Sets
8 Reps
@6
2
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
@6
3
Standing Calf Raise
3 Sets
8 Reps
@6
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@6
6
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6