686Gainz Women's Lower Focused | Workout Programs | Boostcamp App |

686Gainz Women's Lower Focused

by Jr C.

9 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

Jul 23, 2024 04:46

down_app

Day 1

1

Hip Thrust (Barbell)

3 Sets

8-10 Reps

@8-9

2

Leg Press (45 Degrees)

3 Sets

8-10 Reps

@8

3

Step-Up (Weighted)

2 Sets

10+ Reps

@7-8

Day 2

1

Deadlift (Barbell)

3 Sets

5 Reps

78%

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

Sumo Deadlift (Barbell)

3 Sets

5+ Reps

60%

2

Squat (Barbell)

3 Sets

5 Reps

74%

3

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