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Ashley’s Favorite Things

by Ashley S
1 athletes joined

Program Description

Build muscle and lose fat

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 12, 2025 08:51
  • Last Edited
    Aug 12, 2025 12:23

Summary

Dive into Ashley’s Favorite Things, a dynamic 12-week program designed to sculpt and strengthen your entire body with four focused workouts each week. This plan features a mix of compound and isolation exercises, including Smith machine squats, barbell deadlifts, and cable kickbacks, ensuring you hit all major muscle groups effectively. With a full gym setup, you’ll have the tools to maximize your gains and push your limits. Get ready to transform your fitness journey and embrace the results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.4%
Abs
10.7%
Quadriceps
10.5%
Hamstrings
9.4%
Triceps
7.5%
Upper Back
7.5%
Front Delts
7.1%
Biceps
6%
Chest
5.6%
Lats
4.9%
Middle Delts
3.8%
Adductors
3%
Lower Back
3%
Abductors
2.3%
Calves
1.9%
Rear Delts
1.9%
Stretching
1.7%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Bent Over Row (Barbell)
3
8-12 reps
-
8
Russian Twist
3
15 reps
-
9
Sit Up
3
20 reps
-
10
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Deadlift (Barbell)
3
8-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Press
3
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Leg Curl
3
8-12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Face Pull
3
8-12 reps
-
3
Push Up
3
5-10 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Tricep Kickback
3
8-12 reps
-
6
Front Raise
3
8-12 reps
-
7
Hammer Curl
3
8-12 reps
-
8
Leg Raise (Captain's Chair)
3
8-15 reps
-
9
Plank
2
1 mins
-
10
Bird Dog
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Goblet Squat
3
8-12 reps
-
4
Good Morning
3
8-12 reps
-
5
Hip Adductor (Machine)
3
8-12 reps
-
6
Hip Abductor (Machine)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
8-12 Reps
-
2
Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Glute Kickback (Cable)
3 Sets
8-12 Reps
-
4
Leg Press
3 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Leg Curl
3 Sets
8-12 Reps
-
7
Seated Calf Raise
3 Sets
20 Reps
-
Day 3
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Face Pull
3 Sets
8-12 Reps
-
3
Push Up
3 Sets
5-10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Tricep Kickback
3 Sets
8-12 Reps
-
6
Front Raise
3 Sets
8-12 Reps
-
7
Hammer Curl
3 Sets
8-12 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
8-15 Reps
-
9
Plank
2 Sets
1 mins
-
10
Bird Dog
2 Sets
10 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
3
Goblet Squat
3 Sets
8-12 Reps
-
4
Good Morning
3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
8
Russian Twist
3 Sets
15 Reps
-
9
Sit Up
3 Sets
20 Reps
-
10
Dead Bug
3 Sets
10 Reps
-