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BoostcampPNG

Lizze machine workout

by Nikolay Valkov
7 athletes joined

Program Description

A very simple split full body workout plan across 4 days. Only machines and cables so that its friendly for absolute beginners

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2024 12:49
  • Last Edited
    Dec 18, 2024 09:17
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Dip (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Dip (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Dip (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Incline Chest Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Dip (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Pallof Press
2
1
10 reps
10 reps
RPE 7
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Incline Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Seated Dip (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Lateral Raise (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 3
1
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 4
1
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Hip Abductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Pallof Press
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 1
1
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Hip Abductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Pallof Press
2 Sets
1 Set
10 Reps
10 Reps
@7
@8