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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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
16.5%
Quadriceps
14%
Glutes
12.6%
Triceps
12.4%
Calves
8.9%
Biceps
8.9%
Middle Delts
5.9%
Front Delts
4.7%
Lower Back
4.7%
Abs
3.5%
Adductors
3.1%
Upper Back
2.4%
Forearms
1.8%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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