logo
BoostcampPNG

Roktims ULRUL

by Roktim C.

Program Description

**Roktims ULRUL** is a comprehensive 12-week program designed to sculpt and strengthen your physique through a structured 48-day training regimen. Tailored for beginners and novices, this program focuses on muscle development with a variety of exercises targeting all major muscle groups using gym equipment. Each session combines compound and isolation movements, ensuring a balanced approach to fitness. Get ready to transform your body and build a solid foundation for your lifting journey!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 01, 2026 01:07
  • Last Edited
    Mar 01, 2026 01:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Hamstrings
10.5%
Glutes
8.2%
Abs
8.2%
Front Delts
8.2%
Upper Back
8.2%
Biceps
8.2%
Calves
7%
Lats
7%
Middle Delts
4.7%
Chest
4.7%
Quadriceps
3.5%
Lower Back
3.5%
Adductors
2.3%
Forearms
2.3%
Rear Delts
1.2%
Abductors
0.6%
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
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
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Preacher Curl (Dumbbell)
2
8-10 reps
-
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
8-10 reps
-
2
Leg Extension
1
8-10 reps
-
3
Hip Thrust (Machine)
2
8-10 reps
-
4
Lying Leg Curl
2
8-10 reps
-
5
Hip Adductor (Machine)
1
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
-
2
Lateral Raise (Dumbbell)
1
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Wide Grip Lat Pulldown
2
8-10 reps
-
5
Seated Wide-Grip Row (Cable)
1
8-10 reps
-
6
Kelso Shrug (Chest Supported)
1
8-10 reps
-
7
Preacher Curl (Dumbbell)
2
8-10 reps
-
8
Single Arm Tricep Extension (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-10 reps
-
2
Stiff Leg Deadlift
2
8-10 reps
-
3
Lying Leg Curl
2
8-10 reps
-
4
Hip Adductor (Machine)
1
8-10 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Abs Crunch (Machine)
2
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press (45 Degrees)
1 Set
8-10 Reps
-
2
Leg Extension
1 Set
8-10 Reps
-
3
Hip Thrust (Machine)
2 Sets
8-10 Reps
-
4
Lying Leg Curl
2 Sets
8-10 Reps
-
5
Hip Adductor (Machine)
1 Set
8-10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
7
Abs Crunch (Machine)
2 Sets
10 Reps
-
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
8-10 Reps
-
2
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
8-10 Reps
-
5
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
-
7
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
8-10 Reps
-
2
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
8-10 Reps
-
5
Seated Wide-Grip Row (Cable)
1 Set
8-10 Reps
-
6
Kelso Shrug (Chest Supported)
1 Set
8-10 Reps
-
7
Preacher Curl (Dumbbell)
2 Sets
8-10 Reps
-
8
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
-
Day 4
1
Leg Extension
1 Set
8-10 Reps
-
2
Stiff Leg Deadlift
2 Sets
8-10 Reps
-
3
Lying Leg Curl
2 Sets
8-10 Reps
-
4
Hip Adductor (Machine)
1 Set
8-10 Reps
-
5
Hip Thrust (Machine)
2 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
7
Abs Crunch (Machine)
2 Sets
10 Reps
-