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BoostcampPNG

Ashley’s Favorite Things

by Ashley U.
1 athletes joined

Program Description

Build muscle and lose fat

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 12, 2025 08:51
  • Last Edited
    Feb 02, 2025 05:49
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
8-12 Reps
-
2
Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
4
Leg Press
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Leg Curl
3 Sets
8-12 Reps
-
7
Seated Calf Raise
3 Sets
20 Reps
-
Day 3
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Face Pull
3 Sets
8-12 Reps
-
3
Push Up
3 Sets
5-10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Tricep Kickback
3 Sets
8-12 Reps
-
6
Front Raise
3 Sets
8-12 Reps
-
7
Hammer Curl
3 Sets
8-12 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
8-15 Reps
-
9
Plank
2 Sets
1 mins
-
10
Bird Dog
2 Sets
10 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
3
Goblet Squat
3 Sets
8-12 Reps
-
4
Good Morning
3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
8
Russian Twist
3 Sets
15 Reps
-
9
Sit Up
3 Sets
20 Reps
-
10
Dead Bug
3 Sets
10 Reps
-