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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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
23%
Quadriceps
16.6%
Hamstrings
15.1%
Triceps
7.5%
Lats
6.9%
Upper Back
6.5%
Abs
5.6%
Chest
4.7%
Lower Back
4.5%
Adductors
3.7%
Biceps
3%
Front Delts
2.8%
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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
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
-