4.0
(1 rating)
Program Description
To gain strength and musculature overall but with an extra focus on leg development.
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMay 20, 2024 03:54
- Last EditedJul 11, 2024 07:04
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
3
Hip Thrust (smith Machine)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5A
Calf Machine (pf)
4
10 reps
RPE 7
5B
Plank
4
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
3
Hip Thrust (smith Machine)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5A
Calf Machine (pf)
4
10 reps
RPE 7
5B
Plank
4
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
3
Hip Thrust (smith Machine)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5A
Calf Machine (pf)
4
10 reps
RPE 7
5B
Plank
4
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Squat (Smith Machine)
3
2
6 reps
10 reps
RPE 7
RPE 7
3
Hip Thrust (smith Machine)
4
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5A
Calf Machine (pf)
4
10 reps
RPE 7
5B
Plank
4
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
20 reps
RPE 7
2
Hammer Strength MTS Row
4
2
6 reps
10 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
4A
High Row
3
10 reps
RPE 7
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
5A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Hip Thrust (smith Machine)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
2
8 reps
15 reps
RPE 7
RPE 7
4A
Leg Curl
3
10 reps
RPE 7
4B
Standing Calf Raise
3
15 reps
RPE 7
5A
Back Extension (Weighted)
3
10 reps
RPE 7
5B
Plank
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Hip Thrust (smith Machine)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
2
8 reps
12 reps
RPE 7
RPE 7
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Plank
3
AMRAP
RPE 7
5A
Leg Curl
3
10 reps
RPE 7
5B
Standing Calf Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Hip Thrust (smith Machine)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
2
8 reps
12 reps
RPE 7
RPE 7
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Plank
3
AMRAP
RPE 7
5A
Leg Curl
3
10 reps
RPE 7
5B
Standing Calf Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Hip Thrust (smith Machine)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
2
8 reps
12 reps
RPE 7
RPE 7
4A
Back Extension (Weighted)
3
10 reps
RPE 7
4B
Plank
3
AMRAP
RPE 7
5A
Leg Curl
3
10 reps
RPE 7
5B
Standing Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Standing Shoulder Press (Dumbbell)
4
10 reps
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
RPE 7
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
RPE 7
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Incline Chest Press (Machine)
3
2
8 reps
12 reps
RPE 7
RPE 7
3
1 Arm Row (Dumbbell)
4
10 reps
RPE 7
4A
Pec Deck (Machine)
3
10 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5B
Hammer Strength Ab Crunch
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
4
2
8 reps
15 reps
RPE 7
RPE 7
3
Lying Leg Curl
4
10 reps
RPE 7
4
Hip Thrust (smith Machine)
3
15 reps
RPE 7
5A
Leg Extension
3
15 reps
5B
Plank
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Lying Leg Curl
4
10 reps
RPE 7
4
Hip Thrust (smith Machine)
3
15 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Plank
3
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Lying Leg Curl
4
10 reps
RPE 7
4
Hip Thrust (smith Machine)
3
15 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Plank
3
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Monster Walks (hip Circle)
3
10 reps
RPE 7
2
Single Leg Press
3
2
8 reps
12 reps
RPE 7
RPE 7
3
Lying Leg Curl
4
10 reps
RPE 7
4
Hip Thrust (smith Machine)
3
15 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
6
Plank
3
AMRAP
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Monster Walks (hip Circle)3 Sets
10 Reps
@7
2
Squat (Smith Machine)3 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
Hip Thrust (smith Machine)4 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)3 Sets
10 Reps
@7
5A
Calf Machine (pf)4 Sets
10 Reps
@7
5B
Plank4 Sets
AMRAP
@7
Day 2
1
Rear Delt Fly (Machine)3 Sets
20 Reps
@7
2
Hammer Strength MTS Row4 Sets
2 Sets
6 Reps
10 Reps
@7
@7
3
1 Arm Row (Dumbbell)4 Sets
10 Reps
4A
High Row3 Sets
10 Reps
@7
4B
Bicep Curl (Barbell)3 Sets
10 Reps
@7
5A
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
@7
5B
Hammer Strength Ab Crunch3 Sets
20 Reps
@7
Day 4
1
Face Pull3 Sets
12 Reps
@7
2
Incline Chest Press (Machine)3 Sets
2 Sets
8 Reps
12 Reps
@7
@7
3
Standing Shoulder Press (Dumbbell)4 Sets
10 Reps
4A
Pec Deck (Machine)3 Sets
10 Reps
@7
4B
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
@7
5A
Lateral Raise (Dumbbell)3 Sets
10 Reps
@7
5B
Hammer Strength Ab Crunch3 Sets
10 Reps
@7
Day 3
1
Monster Walks (hip Circle)3 Sets
10 Reps
@7
2
Hip Thrust (smith Machine)5 Sets
5 Reps
@7
3
Romanian Deadlift (Dumbbell)4 Sets
2 Sets
8 Reps
15 Reps
@7
@7
4A
Leg Curl3 Sets
10 Reps
@7
4B
Standing Calf Raise3 Sets
15 Reps
@7
5A
Back Extension (Weighted)3 Sets
10 Reps
@7
5B
Plank3 Sets
AMRAP
@7
Day 5
1
Monster Walks (hip Circle)3 Sets
10 Reps
@7
2
Single Leg Press4 Sets
2 Sets
8 Reps
15 Reps
@7
@7
3
Lying Leg Curl4 Sets
10 Reps
@7
4
Hip Thrust (smith Machine)3 Sets
15 Reps
@7
5A
Leg Extension3 Sets
15 Reps
5B
Plank3 Sets
AMRAP