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Blake lively

by Rebecca G.
2 athletes joined

Program Description

Let’s get shredded !

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 16, 2024 02:57
  • Last Edited
    Feb 12, 2025 05:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
12 reps
RPE 5
4
Lat Pulldown
4
15 reps
RPE 7
5
Pendlay Row
3
6 reps
RPE 5
6
Chest Fly (Dumbbell)
4
15 reps
RPE 6
7
Lying Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
12 reps
RPE 5
4
Lat Pulldown
4
15 reps
RPE 7
5
Pendlay Row
3
6 reps
RPE 5
6
Chest Fly (Dumbbell)
4
15 reps
RPE 6
7
Lying Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
12 reps
RPE 5
4
Lat Pulldown
4
15 reps
RPE 7
5
Pendlay Row
3
6 reps
RPE 5
6
Chest Fly (Dumbbell)
4
15 reps
RPE 6
7
Lying Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
-
2
Bench Press (Barbell)
4
10 reps
RPE 6
3
Bent Over Row (Barbell)
4
12 reps
RPE 5
4
Lat Pulldown
4
15 reps
RPE 7
5
Pendlay Row
3
6 reps
RPE 5
6
Chest Fly (Dumbbell)
4
15 reps
RPE 6
7
Lying Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 5
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Leg Extension
5
10 reps
RPE 6
4
B-Stance Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
5
Standing Calf Raise
5
AMRAP
-
6
Goblet Squat
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 5
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Leg Extension
5
10 reps
RPE 6
4
B-Stance Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
5
Standing Calf Raise
5
AMRAP
-
6
Goblet Squat
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 5
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Leg Extension
5
10 reps
RPE 6
4
B-Stance Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
5
Standing Calf Raise
5
AMRAP
-
6
Goblet Squat
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 5
2
Reverse Lunge (Barbell)
4
10 reps
-
3
Leg Extension
5
10 reps
RPE 6
4
B-Stance Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
5
Standing Calf Raise
5
AMRAP
-
6
Goblet Squat
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Push Up
1
-
5
Walkout Plank
1
-
6
Bicycle Crunch
1
-
7
Russian Twist (Dumbbell)
1
-
8
Lateral Shuffle
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Push Up
1
-
5
Walkout Plank
1
-
6
Bicycle Crunch
1
-
7
Russian Twist (Dumbbell)
1
-
8
Lateral Shuffle
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Push Up
1
-
5
Walkout Plank
1
-
6
Bicycle Crunch
1
-
7
Russian Twist (Dumbbell)
1
-
8
Lateral Shuffle
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
-
2
Mountain Climber
1
-
3
Jump Squat
1
-
4
Push Up
1
-
5
Walkout Plank
1
-
6
Bicycle Crunch
1
-
7
Russian Twist (Dumbbell)
1
-
8
Lateral Shuffle
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
-
2
Overhead Press (Barbell)
4
12-15 reps
-
3
Tricep Extension (Dumbbell)
4
12-15 reps
-
4
Hammer Curl (Cable)
1
3
12-15 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
12-15 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
-
2
Overhead Press (Barbell)
4
12-15 reps
-
3
Tricep Extension (Dumbbell)
4
12-15 reps
-
4
Hammer Curl (Cable)
1
3
12-15 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
12-15 reps
-
6
Front Squat (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
-
2
Overhead Press (Barbell)
4
12-15 reps
-
3
Tricep Extension (Dumbbell)
4
12-15 reps
-
4
Hammer Curl (Cable)
1
3
12-15 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
12-15 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12-15 reps
-
2
Overhead Press (Barbell)
4
12-15 reps
-
3
Tricep Extension (Dumbbell)
4
12-15 reps
-
4
Hammer Curl (Cable)
1
3
12-15 reps
-
-
-
5
Skull Crusher (Dumbbell)
4
12-15 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12-15 reps
-
2
Front Squat (Dumbbell)
4
12-15 reps
-
3
Lateral Lunge
3
12-15 reps
-
4
Wall Sit
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Side Crunch (Cable)
4
AMRAP
-
7
Single Leg Hip Thrust
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12-15 reps
-
2
Front Squat (Dumbbell)
4
12-15 reps
-
3
Lateral Lunge
3
12-15 reps
-
4
Wall Sit
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Side Crunch (Cable)
4
AMRAP
-
7
Single Leg Hip Thrust
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12-15 reps
-
2
Front Squat (Dumbbell)
4
12-15 reps
-
3
Lateral Lunge
3
12-15 reps
-
4
Wall Sit
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Side Crunch (Cable)
4
AMRAP
-
7
Single Leg Hip Thrust
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12-15 reps
-
2
Front Squat (Dumbbell)
4
12-15 reps
-
3
Lateral Lunge
3
12-15 reps
-
4
Wall Sit
3
1 mins
-
5
Push Up
3
AMRAP
-
6
Side Crunch (Cable)
4
AMRAP
-
7
Single Leg Hip Thrust
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
AMRAP
-
2
Plank (Weighted)
1
1 mins
-
3
Lying Leg Raise
2
AMRAP
-
4
Lying Side Lateral Raise
2
AMRAP
-
5
Dynamic Side Plank
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
AMRAP
-
2
Plank (Weighted)
1
1 mins
-
3
Lying Leg Raise
2
AMRAP
-
4
Lying Side Lateral Raise
2
AMRAP
-
5
Dynamic Side Plank
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
3
AMRAP
-
2
Plank (Weighted)
1
1 mins
-
3
Lying Leg Raise
2
AMRAP
-
4
Lying Side Lateral Raise
2
AMRAP
-
5
Dynamic Side Plank
1
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Push Up
4 Sets
10 Reps
-
2
Bench Press (Barbell)
4 Sets
10 Reps
@6
3
Bent Over Row (Barbell)
4 Sets
12 Reps
@5
4
Lat Pulldown
4 Sets
15 Reps
@7
5
Pendlay Row
3 Sets
6 Reps
@5
6
Chest Fly (Dumbbell)
4 Sets
15 Reps
@6
7
Lying Leg Raise
4 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@5
2
Reverse Lunge (Barbell)
4 Sets
10 Reps
-
3
Leg Extension
5 Sets
10 Reps
@6
4
B-Stance Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
5
Standing Calf Raise
5 Sets
AMRAP
-
6
Goblet Squat
3 Sets
12-15 Reps
-
Day 3
1
Burpee
1 Set
-
2
Mountain Climber
1 Set
-
3
Jump Squat
1 Set
-
4
Push Up
1 Set
-
5
Walkout Plank
1 Set
-
6
Bicycle Crunch
1 Set
-
7
Russian Twist (Dumbbell)
1 Set
-
8
Lateral Shuffle
1 Set
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
2
Overhead Press (Barbell)
4 Sets
12-15 Reps
-
3
Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
-
4
Hammer Curl (Cable)
1 Set
3 Sets
12-15 Reps
-
-
-
5
Skull Crusher (Dumbbell)
4 Sets
12-15 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
2
Front Squat (Dumbbell)
4 Sets
12-15 Reps
-
3
Lateral Lunge
3 Sets
12-15 Reps
-
4
Wall Sit
3 Sets
1 mins
-
5
Push Up
3 Sets
AMRAP
-
6
Side Crunch (Cable)
4 Sets
AMRAP
-
7
Single Leg Hip Thrust
4 Sets
10 Reps
-