logo
BoostcampPNG

Lilys tomato

by Brandon Mahoney
1 athletes joined

Program Description

Add 5 lbs to each lower body compound excersize everytwo weeks - go up 5 pounds on dumbells and machines every months - increase 1 rep for pushups every two weeks - drop 10 pounds off pullups every 2 weeks

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2025 05:10
  • Last Edited
    Jun 18, 2025 12:57

Summary

Embark on a transformative 16-week journey with the "Lilys Tomato" program, designed for dedicated lifters looking to enhance their lower body strength and overall fitness. Committing just three days a week, you'll tackle a variety of targeted exercises including barbell squats, split squats, and hip thrusts, all aimed at sculpting your legs and glutes. Each session combines strength training with effective warm-ups and cooldowns, ensuring you build power while minimizing injury risk. Get ready to push your limits and see real results!
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 8
2
Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
10 reps
RPE 7.5
3
Seated Row (Cable)
3
12 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10 reps
8 reps
6 reps
-
-
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Glute Kickback
3
6 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
6 Reps
@6
@6.5
@8
2
Split Squat (Dumbbell)
4 Sets
10 Reps
@7.5
3
Leg Extension
3 Sets
12 Reps
@7.5
4
Hip Thrust (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@7
@7
Day 2
1
Push Up (Knees)
5 Sets
5 Reps
@7
2
Pull-Up (Assisted)
5 Sets
10 Reps
@7.5
3
Seated Row (Cable)
3 Sets
12 Reps
@7.5
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10 Reps
8 Reps
6 Reps
-
-
-
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Hip Thrust (Barbell)
4 Sets
10 Reps
-
4
Glute Kickback
3 Sets
6 Reps
-