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Level Up Your Lift - Diana Conforti

by Katie Wheeler

Program Description

Level Up Your Lifts

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 07, 2025 05:17
  • Last Edited
    Oct 07, 2025 05:56
Muscle Engagement
Front
Back
MuscleSet
Abs
16.4%
Glutes
15.8%
Quadriceps
14.1%
Hamstrings
13.4%
Lower Back
4.8%
Triceps
4.5%
Biceps
4.3%
Lats
4%
Upper Back
3.9%
Chest
3.9%
Front Delts
3.6%
Calves
2.7%
Middle Delts
2.3%
Adductors
2%
Other
1.8%
Cardio
0.9%
Rear Delts
0.7%
Forearms
0.5%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Kas Glute Bridges
3
8 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Kettlebell RDLs
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Kas Glute Bridges
3
8 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
8 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Barbell Kas Glute Bridges
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
6
Glute Med Kickback
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Hip Thrust B-Stance
3
8 reps
-
4
B-Stance Leg Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Kas Glute Bridges
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust B-Stance
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Barbell Kas Glute Bridges
3
10 reps
-
3
Hip Thrust (Machine)
3
10 reps
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
6
Glute Med Kickback
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Hip Thrust B-Stance
3
8 reps
-
4
B-Stance Leg Press
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Kas Glute Bridges
3
8 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Split Squat (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust B-Stance
3
10 reps
-
2
Hip Thrust (Machine)
3
10 reps
-
3
Split Squat (Dumbbell)
3
12 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
-
2
Bent Over Row (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Bicep Curl (Dumbbell)
3
6-8 reps
-
6
Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Dumbbell Row
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Landmine Press
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
AMRAP
-
7
Stair Climber
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Face Pull
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
AMRAP
-
2
Dumbbell Row
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Landmine Press
3
8 reps
-
6
Tricep Dip (Bodyweight)
3
AMRAP
-
7
Stair Climber
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Military Press (Barbell)
3
6 reps
-
3
Face Pull
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Dumbbell Curl
3
8 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
10 reps
-
7
Jog
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Standing Pullover (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Bicep Curl (Dumbbell)
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Jog
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supported Kick Outs
4
14 reps
-
2
Lying Leg Raise
4
10 reps
-
3
Kettlebell Pass Crunch
4
10 reps
-
4
Scissor Kicks
4
14 reps
-
5
Mountain Climber
4
30 reps
-
6
Plank
4
0.5 mins
-
7
Stair Climber
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Squats
3
8 reps
-
2
Goblet Squat
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12 reps
-
2
Leg Pull-In
4
10 reps
-
3
Toe Taps
4
10 reps
-
4
Hollow Hold
4
0.5 mins
-
5
High Plank Dumbbell Pass
4
10 reps
-
6
Plank Roll Out
4
10 reps
-
7
Sprint
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Extension
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supported Kick Outs
4
14 reps
-
2
Lying Leg Raise
4
10 reps
-
3
Kettlebell Pass Crunch
4
10 reps
-
4
Scissor Kicks
4
20 reps
-
5
Mountain Climber
4
30 reps
-
6
Plank
4
0.5 mins
-
7
Stair Climber
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Squats
3
8 reps
-
2
Goblet Squat
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
12 reps
-
2
Leg Pull-In
4
10 reps
-
3
Toe Taps
4
10 reps
-
4
Hollow Hold
4
0.5 mins
-
5
High Plank Dumbbell Pass
4
10 reps
-
6
Plank Roll Out
4
10 reps
-
7
Sprint
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Split Squat (Dumbbell)
3
10 reps
-
3
Single Leg Extension
3
8 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supported Kick Outs
4
14 reps
-
2
Lying Leg Raise
4
10 reps
-
3
Kettlebell Pass Crunch
4
10 reps
-
4
Scissor Kicks
4
20 reps
-
5
Mountain Climber
4
30 reps
-
6
Plank
4
0.5 mins
-
7
Stair Climber
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Squats
3
8 reps
-
2
Goblet Squat
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Squats
3
8 reps
-
2
Goblet Squat
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Calf Raise (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Lying Leg Raise
4
10 reps
-
3
Bicycle Crunch
4
20 reps
-
4
V-Up
4
10 reps
-
5
Burpee
4
10 reps
-
6
Plank
4
0.5 mins
-
7
Stair Climber
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Body Weight Goblet
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
12 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Up
4
10 reps
-
2
Side To Side Abs
4
12 reps
-
3
Dumbbell To Knee Pass
4
10 reps
-
4
Alternating V-Up
4
12 reps
-
5
Mountain Climber
4
30 reps
-
6
Plank
4
0.5 mins
-
7
Stair Climber
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Squats
3
8 reps
-
2
Goblet Squat
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Lying Leg Raise
4
10 reps
-
3
Bicycle Crunch
4
20 reps
-
4
V-Up
4
10 reps
-
5
Burpee
4
10 reps
-
6
Plank
4
0.5 mins
-
7
Stair Climber
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Body Weight Goblet
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Squat (Dumbbell)
3
12 reps
-
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Up
4
10 reps
-
2
Side To Side Abs
4
12 reps
-
3
Dumbbell To Knee Pass
4
10 reps
-
4
Alternating V-Up
4
12 reps
-
5
Mountain Climber
4
30 reps
-
6
Plank
4
0.5 mins
-
7
Stair Climber
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heel Elevated Smith Squats
3
8 reps
-
2
Goblet Squat
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Calf Raise (Machine)
3
10 reps
-
5
Leg Press
3
10 reps
-
6
Leg Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Lying Leg Raise
4
10 reps
-
3
Bicycle Crunch
4
20 reps
-
4
V-Up
4
10 reps
-
5
Burpee
4
10 reps
-
6
Plank
4
0.5 mins
-
7
Stair Climber
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest Day
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Kas Glute Bridges
3
10 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Kettlebell RDLs
3
10 reps
-
5
Hyperextension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Step-Up
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Hyperextension
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Kas Glute Bridges
3
10 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Kettlebell RDLs
3
10 reps
-
5
Hyperextension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Step-Up
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
10 reps
-
5
Hyperextension
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Kas Glute Bridges
3
10 reps
-
2
Step-Up (Weighted)
3
12 reps
-
3
Single Leg Romanian Deadlift
3
10 reps
-
4
Kettlebell RDLs
3
10 reps
-
5
Hyperextension
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Barbell Kas Glute Bridges
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Kettlebell RDLs
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Wide Grip Pull-Up
1 Set
1 Set
AMRAP
AMRAP
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Jog
1 Set
15 mins
-
Day 3
1
Supported Kick Outs
1 Set
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
14 Reps
-
-
-
-
2
Lying Leg Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Kettlebell Pass Crunch
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Scissor Kicks
1 Set
1 Set
1 Set
1 Set
14 Reps
14 Reps
14 Reps
14 Reps
-
-
-
-
5
Mountain Climber
1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
-
-
-
-
6
Plank
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
7
Stair Climber
1 Set
15 mins
-
Day 4
1
Rest Day
1 Set
AMRAP
-
Day 5
1
Heel Elevated Smith Squats
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 6
1
Rest Day
1 Set
AMRAP
-