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686Gainz Women's Lower Focused
by Jr C.
3 athletes joined
Program Description
Lower Body Focused
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
May 30, 2024 04:11
Last Edited
Jun 13, 2024 09:07
down_app
Week 1
1 / 7 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8-9
2
Hip Thrust (Barbell)
1 Set
10+ Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7-8
4
Step-Up (Weighted)
2 Sets
10+ Reps
@7-8
5
Sumo Squat
2 Sets
AMRAP
@7-8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
82%
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Hamstring Curl
2 Sets
10-12 Reps
@7-8
4
Glute Kickback (Cable)
2 Sets
AMRAP
@7-8
Day 3
1
Run
1 Set
20 mins
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
82%
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@7-8
4
Leg Extension
2 Sets
AMRAP
@7-8
Day 5
1
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
10+ Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
10+ Reps
@7
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8-9
2
Hip Thrust (Barbell)
1 Set
10+ Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7-8
4
Step-Up (Weighted)
2 Sets
10+ Reps
@7-8
5
Sumo Squat
2 Sets
AMRAP
@7-8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
84%
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Hamstring Curl
2 Sets
10-12 Reps
@7-8
4
Glute Kickback (Cable)
2 Sets
AMRAP
@7-8
Day 3
1
Run
1 Set
20 mins
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
84%
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@7-8
4
Leg Extension
2 Sets
AMRAP
@7-8
Day 5
1
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
10+ Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
10+ Reps
@7
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8-9
2
Hip Thrust (Barbell)
1 Set
10+ Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7-8
4
Step-Up (Weighted)
2 Sets
10+ Reps
@7-8
5
Sumo Squat
2 Sets
AMRAP
@7-8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
86%
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Hamstring Curl
2 Sets
10-12 Reps
@7-8
4
Glute Kickback (Cable)
2 Sets
AMRAP
@7-8
Day 3
1
Run
1 Set
20 mins
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
86%
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@7-8
4
Leg Extension
2 Sets
AMRAP
@7-8
Day 5
1
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
10+ Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
10+ Reps
@7
Day 1
1
Run
1 Set
20 mins
Day 2
No exercises added to this day
Day 3
1
Run
1 Set
20 mins
Day 4
No exercises added to this day
Day 5
1
Run
1 Set
20 mins
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8-9
2
Hip Thrust (Barbell)
1 Set
10+ Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7-8
4
Step-Up (Weighted)
2 Sets
10+ Reps
@7-8
5
Sumo Squat
2 Sets
AMRAP
@7-8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
84%
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Hamstring Curl
2 Sets
10-12 Reps
@7-8
4
Glute Kickback (Cable)
2 Sets
AMRAP
@7-8
Day 3
1
Run
1 Set
20 mins
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
84%
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@7-8
4
Leg Extension
2 Sets
AMRAP
@7-8
Day 5
1
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
10+ Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
10+ Reps
@7
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8-9
2
Hip Thrust (Barbell)
1 Set
10+ Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7-8
4
Step-Up (Weighted)
2 Sets
10+ Reps
@7-8
5
Sumo Squat
2 Sets
AMRAP
@7-8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
86%
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Hamstring Curl
2 Sets
10-12 Reps
@7-8
4
Glute Kickback (Cable)
2 Sets
AMRAP
@7-8
Day 3
1
Run
1 Set
20 mins
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
86%
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@7-8
4
Leg Extension
2 Sets
AMRAP
@7-8
Day 5
1
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
10+ Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
10+ Reps
@7
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8-9
2
Hip Thrust (Barbell)
1 Set
10+ Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7-8
4
Step-Up (Weighted)
2 Sets
10+ Reps
@7-8
5
Sumo Squat
2 Sets
AMRAP
@7-8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
88%
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Hamstring Curl
2 Sets
10-12 Reps
@7-8
4
Glute Kickback (Cable)
2 Sets
AMRAP
@7-8
Day 3
1
Run
1 Set
20 mins
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
88%
2
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@7-8
4
Leg Extension
2 Sets
AMRAP
@7-8
Day 5
1
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
10+ Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
10+ Reps
@7