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Abbey and slay

by Bodie S.
2 athletes joined

Program Description

To get HUGE muscles

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 03, 2025 01:46
  • Last Edited
    Feb 03, 2025 02:24
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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
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Single Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 3
1
T-Bar Row
3 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
7
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 4
1
Single Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 5
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 6
1
Single Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 7
1
Cardio
1 Set
-