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Ppl x Arnold x legs

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Program Description

**PPL x Arnold x Legs: Unleash Your Inner Champion!** Dive into this 9-week program designed to sculpt and strengthen your legs through a blend of proven techniques inspired by Arnold Schwarzenegger's legendary training methods. With 6 training days per week, you'll tackle a variety of exercises targeting all major muscle groups, ensuring balanced development and explosive power. Each session is crafted to elevate your performance, whether you're a seasoned lifter or just starting out. Get ready to push your limits and achieve the results you've always dreamed of!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 05, 2026 02:07
  • Last Edited
    Jan 05, 2026 10:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Front Delts
9.9%
Upper Back
9.9%
Hamstrings
9.2%
Chest
7.1%
Biceps
7.1%
Glutes
7.1%
Middle Delts
5.7%
Lats
5.7%
Quadriceps
5.7%
Abs
5%
Rear Delts
4.3%
Lower Back
3.5%
Forearms
2.8%
Adductors
2.8%
Calves
2.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Shoulder Press (Machine)
2
5 reps
-
3
Single Arm Pushdown
2
6 reps
-
4
Lateral Raise (Machine)
2
5 reps
-
5
Pec Deck (Machine)
2
5 reps
-
6
Seated Dip (Machine)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Shoulder Press (Machine)
2
5 reps
-
3
Single Arm Pushdown
2
6 reps
-
4
Lateral Raise (Machine)
2
5 reps
-
5
Pec Deck (Machine)
2
5 reps
-
6
Seated Dip (Machine)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Shoulder Press (Machine)
2
5 reps
-
3
Single Arm Pushdown
2
6 reps
-
4
Lateral Raise (Machine)
2
5 reps
-
5
Pec Deck (Machine)
2
5 reps
-
6
Seated Dip (Machine)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Shoulder Press (Machine)
2
5 reps
-
3
Single Arm Pushdown
2
6 reps
-
4
Lateral Raise (Machine)
2
5 reps
-
5
Pec Deck (Machine)
2
5 reps
-
6
Seated Dip (Machine)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Shoulder Press (Machine)
2
5 reps
-
3
Single Arm Pushdown
2
6 reps
-
4
Lateral Raise (Machine)
2
5 reps
-
5
Pec Deck (Machine)
2
5 reps
-
6
Seated Dip (Machine)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Shoulder Press (Machine)
2
5 reps
-
3
Single Arm Pushdown
2
6 reps
-
4
Lateral Raise (Machine)
2
5 reps
-
5
Pec Deck (Machine)
2
5 reps
-
6
Seated Dip (Machine)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Shoulder Press (Machine)
2
5 reps
-
3
Single Arm Pushdown
2
6 reps
-
4
Lateral Raise (Machine)
2
5 reps
-
5
Pec Deck (Machine)
2
5 reps
-
6
Seated Dip (Machine)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Shoulder Press (Machine)
2
5 reps
-
3
Single Arm Pushdown
2
6 reps
-
4
Lateral Raise (Machine)
2
5 reps
-
5
Pec Deck (Machine)
2
5 reps
-
6
Seated Dip (Machine)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Shoulder Press (Machine)
2
5 reps
-
3
Single Arm Pushdown
2
6 reps
-
4
Lateral Raise (Machine)
2
5 reps
-
5
Pec Deck (Machine)
2
5 reps
-
6
Seated Dip (Machine)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Hammer Curl (Dumbbell)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Hammer Curl (Dumbbell)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Hammer Curl (Dumbbell)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Hammer Curl (Dumbbell)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Hammer Curl (Dumbbell)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Hammer Curl (Dumbbell)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Hammer Curl (Dumbbell)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Hammer Curl (Dumbbell)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Hammer Curl (Dumbbell)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Wide Grip Lat Pulldown
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Pec Deck (Machine)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Wide Grip Lat Pulldown
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Pec Deck (Machine)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Wide Grip Lat Pulldown
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Pec Deck (Machine)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Wide Grip Lat Pulldown
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Pec Deck (Machine)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Wide Grip Lat Pulldown
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Pec Deck (Machine)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Wide Grip Lat Pulldown
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Pec Deck (Machine)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Wide Grip Lat Pulldown
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Pec Deck (Machine)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Wide Grip Lat Pulldown
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Pec Deck (Machine)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
5 reps
-
2
Wide Grip Lat Pulldown
2
5 reps
-
3
Kelso Shrug
2
5 reps
-
4
Pec Deck (Machine)
2
5 reps
-
5
Single Arm Rear Delt Cable Fly
2
5 reps
-
6
High Row
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
JM Press (Smith Machine)
2
5 reps
-
4
Single Arm Pushdown
2
5 reps
-
5
Lateral Raise (Machine)
2
5 reps
-
6
Hammer Curl (Dumbbell)
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
JM Press (Smith Machine)
2
5 reps
-
4
Single Arm Pushdown
2
5 reps
-
5
Lateral Raise (Machine)
2
5 reps
-
6
Hammer Curl (Dumbbell)
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
JM Press (Smith Machine)
2
5 reps
-
4
Single Arm Pushdown
2
5 reps
-
5
Lateral Raise (Machine)
2
5 reps
-
6
Hammer Curl (Dumbbell)
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
JM Press (Smith Machine)
2
5 reps
-
4
Single Arm Pushdown
2
5 reps
-
5
Lateral Raise (Machine)
2
5 reps
-
6
Hammer Curl (Dumbbell)
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
JM Press (Smith Machine)
2
5 reps
-
4
Single Arm Pushdown
2
5 reps
-
5
Lateral Raise (Machine)
2
5 reps
-
6
Hammer Curl (Dumbbell)
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
JM Press (Smith Machine)
2
5 reps
-
4
Single Arm Pushdown
2
5 reps
-
5
Lateral Raise (Machine)
2
5 reps
-
6
Hammer Curl (Dumbbell)
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
JM Press (Smith Machine)
2
5 reps
-
4
Single Arm Pushdown
2
5 reps
-
5
Lateral Raise (Machine)
2
5 reps
-
6
Hammer Curl (Dumbbell)
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
JM Press (Smith Machine)
2
5 reps
-
4
Single Arm Pushdown
2
5 reps
-
5
Lateral Raise (Machine)
2
5 reps
-
6
Hammer Curl (Dumbbell)
2
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5 reps
-
2
Bicep Curl (Machine)
2
5 reps
-
3
JM Press (Smith Machine)
2
5 reps
-
4
Single Arm Pushdown
2
5 reps
-
5
Lateral Raise (Machine)
2
5 reps
-
6
Hammer Curl (Dumbbell)
2
5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
5 reps
-
2
Hack Squat
2
5 reps
-
3
Lying Leg Curl
2
5 reps
-
4
Hip Adductor (Machine)
2
5 reps
-
5
Single Leg Calf Raise (Weighted)
2
5 reps
-
6
Leg Extension
2
5 reps
-
7
Hip Thrust (Machine)
1
-
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
5 Reps
-
2
Shoulder Press (Machine)
2 Sets
5 Reps
-
3
Single Arm Pushdown
2 Sets
6 Reps
-
4
Lateral Raise (Machine)
2 Sets
5 Reps
-
5
Pec Deck (Machine)
2 Sets
5 Reps
-
6
Seated Dip (Machine)
2 Sets
5 Reps
-
Day 2
1
Wide Grip Lat Pulldown
2 Sets
5 Reps
-
2
Bicep Curl (Machine)
2 Sets
5 Reps
-
3
Kelso Shrug
2 Sets
5 Reps
-
4
Hammer Curl (Dumbbell)
2 Sets
5 Reps
-
5
Single Arm Rear Delt Cable Fly
2 Sets
5 Reps
-
6
High Row
2 Sets
5 Reps
-
Day 3
1
Stiff Leg Deadlift
2 Sets
5 Reps
-
2
Hack Squat
2 Sets
5 Reps
-
3
Lying Leg Curl
2 Sets
5 Reps
-
4
Hip Adductor (Machine)
2 Sets
5 Reps
-
5
Single Leg Calf Raise (Weighted)
2 Sets
5 Reps
-
6
Leg Extension
2 Sets
5 Reps
-
7
Hip Thrust (Machine)
1 Set
-
Day 4
1
Abs Crunch (Machine)
2 Sets
5 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
2 Sets
5 Reps
-
2
Wide Grip Lat Pulldown
2 Sets
5 Reps
-
3
Kelso Shrug
2 Sets
5 Reps
-
4
Pec Deck (Machine)
2 Sets
5 Reps
-
5
Single Arm Rear Delt Cable Fly
2 Sets
5 Reps
-
6
High Row
2 Sets
5 Reps
-
Day 7
1
Stiff Leg Deadlift
2 Sets
5 Reps
-
2
Hack Squat
2 Sets
5 Reps
-
3
Lying Leg Curl
2 Sets
5 Reps
-
4
Hip Adductor (Machine)
2 Sets
5 Reps
-
5
Single Leg Calf Raise (Weighted)
2 Sets
5 Reps
-
6
Leg Extension
2 Sets
5 Reps
-
7
Hip Thrust (Machine)
1 Set
-
Day 6
1
Shoulder Press (Machine)
2 Sets
5 Reps
-
2
Bicep Curl (Machine)
2 Sets
5 Reps
-
3
JM Press (Smith Machine)
2 Sets
5 Reps
-
4
Single Arm Pushdown
2 Sets
5 Reps
-
5
Lateral Raise (Machine)
2 Sets
5 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
5 Reps
-