5.0
(1 rating)
Program Description
Build strength with exercises also focusing on hypertrophy
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 02, 2024 03:12
- Last EditedOct 14, 2024 11:44
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Sumo Deadlift (Barbell)3 Sets
5-8 Reps
@7.5
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
3
Hip Thrust (Barbell)3 Sets
8-12 Reps
4
Seated Calf Raise5 Sets
12-15 Reps
5
Leg Curl3 Sets
10-12 Reps
6
Single Leg Press3 Sets
5-8 Reps
Day 2
1
Front Raise3 Sets
8-12 Reps
2
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
3
Incline Chest Press (Machine)3 Sets
5-8 Reps
4
Shoulder Press (Machine)3 Sets
5-8 Reps
5
Pec Deck (Machine)3 Sets
10-12 Reps
6
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
Day 3
1
Seated Row (Cable)3 Sets
5-8 Reps
2
Lat Pulldown3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
4
Upright Row (Cable)3 Sets
10-12 Reps
5
Shrug (Dumbbell)3 Sets
10-12 Reps
6
Hammer Curl3 Sets
10-12 Reps
7
Face Pull3 Sets
12-15 Reps
Day 4
1
Pendulum Squat (Machine)3 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
3
Leg Extension3 Sets
10-12 Reps
4
Single Leg Press3 Sets
10-12 Reps
5
Step-Up (Weighted)3 Sets
10-12 Reps
6
Lying Leg Curl3 Sets
10-15 Reps
7
Lunge (Dumbbell)3 Sets
8-12 Reps
8
Decline Crunch (Weighted)3 Sets
8-12 Reps
9
Lying Leg Raise3 Sets
10-12 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Nicholas M.Age 35, Man
10 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Fantastic 👌🏿💪🏽