Scheda Dona

by Gartegna A.

Program Description

Nd

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Apr 08, 2025 06:30
  • Last Edited
    Jun 18, 2025 11:27

Summary

Unleash your strength with Scheda Dona, a focused 1-week program designed for those ready to elevate their leg day game. With two sessions per week, you'll engage in a variety of exercises, including bodyweight squats, leg presses, and targeted machine work to sculpt your legs and glutes. Each workout is carefully structured to maximize muscle engagement and ensure balanced development, making it ideal for both beginners and seasoned lifters. Get ready to push your limits and feel the burn!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
-
2
Leg Press
1
-
3
Lying Leg Curl
1
-
4
Hip Thrust (Machine)
1
-
5
Lat Pulldown (Close Grip)
1
-
6
Lateral Raise (Dumbbell)
1
-
7
Lying Rear Lateral Raise
1
-
8
Tricep Rope Push Down (Cable)
1
-
9
Bicep Curl (EZ Bar)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
-
2
Single-Leg Leg Curl
1
-
3
Leg Extension
1
-
4
Glute Kickback (Cable)
1
-
5
Hip Adductor (Machine)
1
-
6
Single Arm Iso Row
1
-
7
Seated Row (Cable)
1
-
8
Seated Shoulder Press (Dumbbell)
1
-
9
French Press
1
-
10
Single Arm Overhead Tricep Extension
1
-
11
Incline Tricep Extension (Dumbbell)
1
-
12
Hammer Curl (Dumbbell)
1
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Bodyweight)
1 Set
-
2
Leg Press
1 Set
-
3
Lying Leg Curl
1 Set
-
4
Hip Thrust (Machine)
1 Set
-
5
Lat Pulldown (Close Grip)
1 Set
-
6
Lateral Raise (Dumbbell)
1 Set
-
7
Lying Rear Lateral Raise
1 Set
-
8
Tricep Rope Push Down (Cable)
1 Set
-
9
Bicep Curl (EZ Bar)
1 Set
-
Day 2
1
Leg Press (45 Degrees)
1 Set
-
2
Single-Leg Leg Curl
1 Set
-
3
Leg Extension
1 Set
-
4
Glute Kickback (Cable)
1 Set
-
5
Hip Adductor (Machine)
1 Set
-
6
Single Arm Iso Row
1 Set
-
7
Seated Row (Cable)
1 Set
-
8
Seated Shoulder Press (Dumbbell)
1 Set
-
9
French Press
1 Set
-
10
Single Arm Overhead Tricep Extension
1 Set
-
11
Incline Tricep Extension (Dumbbell)
1 Set
-
12
Hammer Curl (Dumbbell)
1 Set
-