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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
    Jun 18, 2025 12:01

Summary

Experience a transformative 4-week journey with Luiza's Stuff, designed for those ready to elevate their fitness game. This program features four training days each week, focusing on a balanced blend of push, pull, and lower body workouts, complemented by core strengthening exercises. With a full gym setup, you'll engage in targeted movements like the Seated Shoulder Press, Hip Thrusts, and Lat Pulldowns, all aimed at building strength and enhancing muscle definition. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.5%
Glutes
13%
Hamstrings
11.5%
Upper Back
8.5%
Triceps
6.7%
Lats
6.7%
Front Delts
5.8%
Lower Back
5.2%
Biceps
5.2%
Calves
4.8%
Middle Delts
4.2%
Quadriceps
3.6%
Chest
2.4%
Stretching
2.4%
Rear Delts
1.8%
Abductors
1.8%
Forearms
0.9%
Adductors
0.9%
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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
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
-