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RN

by Christian Maniago

Program Description

Loot and riot

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 11, 2024 04:19
  • Last Edited
    Jun 12, 2024 06:06
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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
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
-
3
Leg Extension
2 Sets
12-20 Reps
-
4
Back Extension (Weighted)
2 Sets
12-20 Reps
-
5
Bent Leg Raise
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
-
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Pec Deck (Machine)
2 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Wrist Curls
3 Sets
12-20 Reps
-
3
Seated Row (Cable)
2 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
-
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
-
7
Meadows Curl
2 Sets
6-10 Reps
-
Day 5
1
Leg Press
2 Sets
8-12 Reps
-
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
-
3
Hamstring Curl
2 Sets
8-15 Reps
-
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
-
5
Bent Leg Raise
3 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
-
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
6
Bayesian Curl
2 Sets
8-12 Reps
-