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Abbey and slay

by Bodie S.
2 athletes joined

Program Description

To get HUGE muscles

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 03, 2025 01:46
  • Last Edited
    Jun 18, 2025 12:47

Summary

Unleash your inner strength with the "Abbey and Slay" program, a comprehensive 16-week journey designed to transform your physique and elevate your fitness game. Committing to 7 days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, ensuring balanced development and maximum results. Each session is crafted to challenge you, featuring machine and free weight workouts that build strength, endurance, and confidence. Get ready to slay your fitness goals and redefine what’s possible!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Hammer Curl (Cable)
3
8-12 reps
-
7
Bicep Curl (Machine)
3
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
7
Hip Adductor (Machine)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Single Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 3
1
T-Bar Row
3 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Face Pull
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
7
Bicep Curl (Machine)
3 Sets
8-12 Reps
-
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 4
1
Single Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 5
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 6
1
Single Leg Press
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 7
1
Cardio
1 Set
-