Program Description
It's for bodybuilders that wants to have more time to learn other sports
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedSep 07, 2024 09:20
- Last EditedSep 08, 2024 12:08
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 10
4
Straight Arm Pulldown
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
9
Rear Delt Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Concentration Curl
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 10
RPE 9
4
Lateral Raise (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
5
Incline Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Meadow Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Seated Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Glute Kickback (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 9
RPE 9
6
Chest Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
9
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
10
Skull Crusher (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15-20 reps
5-8 reps
5-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 10
4
Straight Arm Pulldown
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
9
Rear Delt Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Concentration Curl
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 10
RPE 9
4
Lateral Raise (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
5
Incline Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Meadow Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Seated Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Glute Kickback (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 9
RPE 9
6
Chest Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
9
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
10
Skull Crusher (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15-20 reps
5-8 reps
5-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 10
4
Straight Arm Pulldown
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
9
Rear Delt Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Concentration Curl
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 10
RPE 9
4
Lateral Raise (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
5
Incline Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Meadow Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Seated Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Glute Kickback (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 9
RPE 9
6
Chest Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
9
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
10
Skull Crusher (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15-20 reps
5-8 reps
5-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
60 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Run1 Set
15 mins
-
2
Shadow Boxing1 Set
45 mins
-
3
Abs Crunch (Bodyweight)1 Set
15 Reps
-
Day 3
1
Run1 Set
15 mins
-
2
Shadow Boxing1 Set
45 mins
-
3
Abs Crunch (Bodyweight)1 Set
15 Reps
-
Day 5
1
Run1 Set
15 mins
-
2
Shadow Boxing1 Set
45 mins
-
3
Abs Crunch (Bodyweight)1 Set
15 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Pull-Up (Bodyweight)3 Sets
8-12 Reps
@10
4
Straight Arm Pulldown1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
5
Bicep Curl (Barbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
6
Hammer Curl2 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@9
7
Skull Crusher (Barbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@7
@8
@10
9
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@6
@8
@10
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
15-20 Reps
5-8 Reps
5-8 Reps
8-12 Reps
@6
@8
@10
@7
2
Lunge (Dumbbell)1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@6
@8
@10
3
Leg Extension1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@7
@8
@10
4
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 6
1
Lat Pulldown1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Barbell Row1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Face Pull1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Chest Press (Machine)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@7
@9
@9
6
Chest Fly (Dumbbell)1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
7
Preacher Curl (Barbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
8
Hammer Curl (Cable)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
9
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
10
Skull Crusher (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 7
1
Hip Thrust (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Good Morning1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Seated Hamstring Curl1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
4
Leg Press (45 Degrees)1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
5
Glute Kickback (Cable)1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
6
Seated Calf Raise1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10