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Luiza's Stuff

by Luiza R.
5.0
(1 rating)

Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 30, 2025 06:11
  • Last Edited
    Mar 30, 2025 07:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
-
4
Tricep Extension (Machine)
3
10-12 reps
-
5
Plank with Shoulder Taps
3
20 reps
-
6
Dead Bug
1
12 reps
RPE 3
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
-
4
Tricep Extension (Machine)
3
10-12 reps
-
5
Plank with Shoulder Taps
3
20 reps
-
6
Dead Bug
1
12 reps
RPE 3
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
-
4
Tricep Extension (Machine)
3
10-12 reps
-
5
Plank with Shoulder Taps
3
20 reps
-
6
Dead Bug
1
12 reps
RPE 3
7
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
-
4
Tricep Extension (Machine)
3
10-12 reps
-
5
Plank with Shoulder Taps
3
20 reps
-
6
Dead Bug
1
12 reps
RPE 3
7
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Reverse Hyperextension
3
12-15 reps
-
6
Dynamic Side Plank
3
12 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Reverse Hyperextension
3
12-15 reps
-
6
Dynamic Side Plank
3
12 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Reverse Hyperextension
3
12-15 reps
-
6
Dynamic Side Plank
3
12 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Reverse Hyperextension
3
12-15 reps
-
6
Dynamic Side Plank
3
12 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Chin-Up (Assisted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
7
Bird Dog
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Chin-Up (Assisted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
7
Bird Dog
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Chin-Up (Assisted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
7
Bird Dog
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
4
10-12 reps
-
3
Face Pull
3
12-15 reps
-
4
Chin-Up (Assisted)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
7
Bird Dog
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Glute Bridge (Dumbbell)
4
12 reps
-
3
Glute Kickback
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Dead Bug
3
0.5 mins
-
8
8 Minute Core Routine
1
8 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Glute Bridge (Dumbbell)
4
12 reps
-
3
Glute Kickback
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Dead Bug
3
0.5 mins
-
8
8 Minute Core Routine
1
8 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Glute Bridge (Dumbbell)
4
12 reps
-
3
Glute Kickback
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Dead Bug
3
0.5 mins
-
8
8 Minute Core Routine
1
8 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Glute Bridge (Dumbbell)
4
12 reps
-
3
Glute Kickback
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Dead Bug
3
0.5 mins
-
8
8 Minute Core Routine
1
8 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
-
4
Tricep Extension (Machine)
3 Sets
10-12 Reps
-
5
Plank with Shoulder Taps
3 Sets
20 Reps
-
6
Dead Bug
1 Set
12 Reps
@3
7
Pallof Press
3 Sets
10 Reps
-
Day 2
1
Hip Thrust (Barbell)
4 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Reverse Hyperextension
3 Sets
12-15 Reps
-
6
Dynamic Side Plank
3 Sets
12 Reps
-
7
Seated Calf Raise
4 Sets
15-20 Reps
-
Day 3
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Seated Row (Cable)
4 Sets
10-12 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Chin-Up (Assisted)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
7
Bird Dog
3 Sets
0.5 mins
-
Day 4
1
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
2
Glute Bridge (Dumbbell)
4 Sets
12 Reps
-
3
Glute Kickback
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
12-15 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Dead Bug
3 Sets
0.5 mins
-
8
8 Minute Core Routine
1 Set
8 mins
-