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VIX LUL

by Victoria C.

Program Description

Get big 3 days a week 💪

Program Overview

  • Level
    Intermediate
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2026 01:59
  • Last Edited
    Mar 26, 2026 02:09
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
17.1%
Glutes
15.7%
Quadriceps
11.1%
Triceps
8.3%
Front Delts
6.5%
Upper Back
6.5%
Abs
5.6%
Chest
5.6%
Lats
5.6%
Lower Back
4.6%
Biceps
4.6%
Abductors
3.2%
Rear Delts
2.8%
Middle Delts
1.9%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Chest Press (Machine)
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Rear Delt Fly (Machine)
2
15 reps
-
5
Incline Chest Press (Machine)
3
12 reps
-
6A
Tricep Pushdown (Cable)
3
12 reps
-
6B
Bicep Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
2
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
2
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
2
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
2
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
2
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
2
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
2
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10 reps
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Lying Leg Curl
2
12 reps
-
4
Hanging Leg Raise
3
15 reps
-
5
Back Extension (Weighted)
2
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Abductor (Machine)
2 Sets
15 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Chest Press (Machine)
3 Sets
12 Reps
-
5
Hip Thrust (Barbell)
3 Sets
12 Reps
-
6
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
Day 2
1
Lat Pulldown
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
5
Incline Chest Press (Machine)
3 Sets
12 Reps
-
6A
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6B
Bicep Curl (Barbell)
2 Sets
12 Reps
-
Day 3
1
Pendulum Squat
4 Sets
10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
12 Reps
-
3
Lying Leg Curl
2 Sets
12 Reps
-
4
Hanging Leg Raise
3 Sets
15 Reps
-
5
Back Extension (Weighted)
2 Sets
15 Reps
-