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4 day program pt 2

by Yasmine Garcia

Program Description

**4 Day Program Pt 2** is a comprehensive 6-week workout plan designed for those looking to enhance their strength and conditioning through targeted training. Comprising four distinct workout days each week, this program focuses on building muscle and improving overall fitness with a mix of compound and isolation exercises. Each session includes a variety of movements, such as the Romanian Deadlift, Lat Pulldown, and Kettlebell Swing, ensuring a well-rounded approach to strength training. Get ready to push your limits and achieve your fitness goals with this structured and effective program!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2026 05:41
  • Last Edited
    Jan 08, 2026 06:52
Muscle Engagement
Front
Back
MuscleSet
Abs
11.9%
Quadriceps
11.3%
Glutes
10.6%
Hamstrings
9.9%
Front Delts
7.6%
Triceps
7.3%
Upper Back
7.3%
Biceps
6.3%
Lats
6%
Adductors
4.3%
Chest
3.3%
Cardio
2.6%
Middle Delts
2.6%
Lower Back
2%
Abductors
2%
Calves
2%
Forearms
1.7%
Rear Delts
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 8.5
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9
5
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 8.5
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9
5
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 8.5
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9
5
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 8.5
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9
5
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 8.5
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9
5
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
15 reps
12 reps
RPE 6.5
RPE 8
RPE 8.5
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
1
1
15 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9
5
Sled Push
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Up Down Plank
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Leg Pull-In
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Up Down Plank
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Leg Pull-In
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Up Down Plank
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Leg Pull-In
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Up Down Plank
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Leg Pull-In
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Up Down Plank
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Leg Pull-In
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Up Down Plank
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Leg Pull-In
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Kettlebell Swing
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Kettlebell Swing
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Kettlebell Swing
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Kettlebell Swing
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Kettlebell Swing
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Kettlebell Swing
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
3
Rear Delt Row
2
12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Cardio (Zone 2)
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
3
Rear Delt Row
2
12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Cardio (Zone 2)
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
3
Rear Delt Row
2
12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Cardio (Zone 2)
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
3
Rear Delt Row
2
12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Cardio (Zone 2)
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
3
Rear Delt Row
2
12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Cardio (Zone 2)
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
3
Rear Delt Row
2
12 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Cardio (Zone 2)
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
One Arm Overhead Carry with March
2
20 reps
RPE 8
4
Push Up
1
1
12 reps
12 reps
RPE 8.5
RPE 9.5
5
Kettlebell Gorilla Row
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
6
V-Up
1
1
15 reps
15 reps
RPE 8
RPE 8.5
7
Stair Climber
1
10 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
One Arm Overhead Carry with March
2
20 reps
RPE 8
4
Push Up
1
1
12 reps
12 reps
RPE 8.5
RPE 9.5
5
Kettlebell Gorilla Row
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
6
V-Up
1
1
15 reps
15 reps
RPE 8
RPE 8.5
7
Stair Climber
1
10 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
One Arm Overhead Carry with March
2
20 reps
RPE 8
4
Push Up
1
1
12 reps
12 reps
RPE 8.5
RPE 9.5
5
Kettlebell Gorilla Row
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
6
V-Up
1
1
15 reps
15 reps
RPE 8
RPE 8.5
7
Stair Climber
1
10 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
One Arm Overhead Carry with March
2
20 reps
RPE 8
4
Push Up
1
1
12 reps
12 reps
RPE 8.5
RPE 9.5
5
Kettlebell Gorilla Row
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
6
V-Up
1
1
15 reps
15 reps
RPE 8
RPE 8.5
7
Stair Climber
1
10 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
One Arm Overhead Carry with March
2
20 reps
RPE 8
4
Push Up
1
1
12 reps
12 reps
RPE 8.5
RPE 9.5
5
Kettlebell Gorilla Row
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
6
V-Up
1
1
15 reps
15 reps
RPE 8
RPE 8.5
7
Stair Climber
1
10 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6.5
2
Leg Extension
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
One Arm Overhead Carry with March
2
20 reps
RPE 8
4
Push Up
1
1
12 reps
12 reps
RPE 8.5
RPE 9.5
5
Kettlebell Gorilla Row
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
6
V-Up
1
1
15 reps
15 reps
RPE 8
RPE 8.5
7
Stair Climber
1
10 mins
RPE 8.5
Week 1
1 / 6 Weeks
Day 5
1
Stair Climber
1 Set
10 mins
@6.5
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8.5
@9
3
One Arm Overhead Carry with March
2 Sets
20 Reps
@8
4
Push Up
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9.5
5
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8.5
@9
6
V-Up
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5
7
Stair Climber
1 Set
10 mins
@8.5
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
15 Reps
@8
@8.5
@9.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Hip Abductor (Machine)
3 Sets
15 Reps
@8
5
Kettlebell Swing
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8.5
@9
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8.5
3
Rear Delt Row
2 Sets
12 Reps
@8.5
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@9
6
Cardio (Zone 2)
1 Set
20 mins
@8
Day 2
1
Stair Climber
1 Set
10 mins
@6.5
2
Up Down Plank
1 Set
2 Sets
20 Reps
20 Reps
@8
@8.5
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9
6
Leg Pull-In
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12 Reps
15 Reps
12 Reps
@6.5
@8
@8.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Walking Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8.5
@9
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@8.5
@9
@9
5
Sled Push
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
@8
@8.5
@9.5