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BoostcampPNG

Chamika Fullbody Routine V2

by Roshen T.
1 athletes joined

Program Description

get beginner female into the gym.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 09:22
  • Last Edited
    Jan 08, 2026 04:20
Muscle Engagement
Front
Back
MuscleSet
Glutes
18%
Hamstrings
15.7%
Quadriceps
13.5%
Lower Back
6.7%
Abs
6.7%
Abductors
6.7%
Calves
4.5%
Lats
4.5%
Upper Back
4.5%
Biceps
4.5%
Middle Delts
4.5%
Triceps
4.5%
Front Delts
3.4%
Rear Delts
1.1%
Forearms
1.1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Leg Press
2
5-10 reps
-
5
Hamstring Curl
2
5-10 reps
-
6
Leg Extension
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
-
2
Seated Wide-Grip Row (Cable)
2
5-10 reps
-
3
Shoulder Press (Machine)
2
5-10 reps
-
4
Lateral Raise (Machine)
2
5-10 reps
-
5
Preacher Curl (Machine)
2
5-10 reps
-
6
Tricep Extension (Cable)
2
5-10 reps
-
7
Abs Crunch (Machine)
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
-
2
Leg Press
2
5-10 reps
-
3
Hip Abductor (Machine)
2
5-10 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5
Leg Extension
2
5-10 reps
-
6
Hamstring Curl
2
5-10 reps
-
7
Standing Calf Raise
2
5-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
3
Hip Abductor (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
4
Leg Press
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
5
Hamstring Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
6
Leg Extension
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
7
Standing Calf Raise
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
5
Preacher Curl (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
6
Tricep Extension (Cable)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
Day 3
1
Hip Thrust (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
2
Leg Press
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
3
Hip Abductor (Machine)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
5
Leg Extension
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
6
Hamstring Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
7
Standing Calf Raise
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-