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BoostcampPNG

BBL TRAINING

by Camila Zies

Program Description

Strength training program focusing on legs and glutes.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 18, 2025 10:13
  • Last Edited
    Feb 19, 2025 07:38
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Push Up
4
10 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 5
1
Split Squat (Smith Machine)
3 Sets
10 Reps
-
2
Squat (Smith Machine)
3 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
15 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Hip Thrust (Machine)
3 Sets
10 Reps
-
7
Standing Calf Raise
3 Sets
15 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Squat (Bodyweight)
3 Sets
20 Reps
-
3
Split Squat (Smith Machine)
3 Sets
10 Reps
-
4
Split Squat (Bodyweight)
3 Sets
10 Reps
-
5
Leg Press (45 Degrees)
3 Sets
15 Reps
-
6
Leg Extension
3 Sets
15 Reps
-
7
Leg Curl
3 Sets
15 Reps
-
8
Lying Leg Curl
3 Sets
15 Reps
-
9
Standing Calf Raise
3 Sets
15 Reps
-
Day 2
1
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Bench Press (Barbell)
3 Sets
10 Reps
-
6
Bench Press (Dumbbell)
3 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
8
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
10
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
-
2
Sumo Squat
3 Sets
10 Reps
-
3
Single Leg Press
3 Sets
10 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Hip Thrust (Machine)
3 Sets
10 Reps
-
6
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
7
Leg Curl
4 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
15 Reps
-
Day 4
1
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Seated Row (Cable)
4 Sets
10 Reps
-
5
Push Up
4 Sets
10 Reps
-
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
8
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-