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Lindys plan

by Alex K.
2 athletes joined

Program Description

Lindy

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2025 01:15
  • Last Edited
    Feb 27, 2025 02:20
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Hip Thrust (Barbell)
3
-
3
Glute Kickback (Cable)
3
-
4
Hyperextension
3
-
5
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Lat Pulldown
3
-
3
Bicep Curl (Dumbbell)
2
-
4
Hammer Curl
2
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Lateral Raise (Cable)
3
-
4
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Step-Up (Weighted)
3
-
3
Leg Extension
3
-
4
Leg Curl
3
-
5
Hanging Leg Raise
2
-
6
Russian Twist (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
-
Week 1
1 / 10 Weeks
Day 2
1
Seated Row (Machine)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Bicep Curl (Dumbbell)
2 Sets
-
4
Hammer Curl
2 Sets
-
5
Russian Twist (Dumbbell)
3 Sets
-
6
Plank
3 Sets
0.5 mins
-
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Hip Thrust (Barbell)
3 Sets
-
3
Glute Kickback (Cable)
3 Sets
-
4
Hyperextension
3 Sets
-
5
Cardio
1 Set
30 mins
-
Day 3
1
Tricep Rope Push Down (Cable)
3 Sets
-
2
Overhead Tricep Extension (Cable)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Cardio
1 Set
45 mins
-
Day 4
1
Squat (Smith Machine)
3 Sets
-
2
Step-Up (Weighted)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Leg Curl
3 Sets
-
5
Hanging Leg Raise
2 Sets
-
6
Russian Twist (Dumbbell)
2 Sets
-
7
Plank
2 Sets
-
Day 5
1
Cardio
1 Set
45 mins
-