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Level Up Your Lift - Diana Conforti

by Katie Wheeler
2 athletes joined

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 27, 2025 05:26

Summary

Unlock your strength potential with "Level Up Your Lift," a comprehensive 10-week program designed by Diana Conforti. Committing just six days a week, you'll engage in targeted workouts focusing on glutes, upper body, and core, utilizing a full gym's equipment. Each session combines effective exercises like barbell hip thrusts and bent-over rows to build muscle and enhance your lifting technique. Whether you're aiming to increase your strength or refine your physique, this program offers the structure and motivation you need to achieve your goals.
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
-