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Faye's Flex and Fire Program

by Michael F.

Program Description

This 4-day training split is built for women who want more than just “toned arms” or endless cardio. This program is designed to: Build real strength without bulking Shape glutes, legs, shoulders, and arms for a confident, feminine physique Improve posture, core stability, and joint health Rebuild energy and metabolism through muscle, not starvation Fit into a busy schedule with smart, focused workouts Each workout blends machine and free weight movements for joint-friendly progress, while still building the foundation for long-term muscle growth and metabolic health. Glutes and posture are prioritized. Consistency is everything!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 11:40
  • Last Edited
    Jul 27, 2025 12:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Shoulder Press (Machine)
3
8 reps
-
4A
Pec Deck (Machine)
3
8 reps
-
4B
Reverse Pec Deck
3
8 reps
-
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Hip Thrust (Barbell)
3
8 reps
-
4A
Hip Adductor (Machine)
3
8 reps
-
4B
Hip Abductor (Machine)
3
8 reps
-
5
Reverse Lunge (Dumbbell)
3
10 reps
-
6
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8 reps
-
2
Dumbbell Row
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Reverse Pec Deck
3
8 reps
-
5
Abs Crunch (Machine)
3
10 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
7
Seated Wide-Grip Row (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Hack Squat
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Calf Raise
3
12 reps
-
5
Lunge (Bodyweight)
3
12 reps
-
6A
Hip Adductor (Machine)
3
8 reps
-
6B
Hip Adductor (Machine)
3
8 reps
-
7
Cable Crunch
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
3
Shoulder Press (Machine)
3 Sets
8 Reps
-
4A
Pec Deck (Machine)
3 Sets
8 Reps
-
4B
Reverse Pec Deck
3 Sets
8 Reps
-
5
Cable Crunch
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
7
Push Up
3 Sets
-
Day 2
1
Seated Hamstring Curl
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Hip Thrust (Barbell)
3 Sets
8 Reps
-
4A
Hip Adductor (Machine)
3 Sets
8 Reps
-
4B
Hip Abductor (Machine)
3 Sets
8 Reps
-
5
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
Day 3
1
Face Pull
3 Sets
8 Reps
-
2
Dumbbell Row
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Reverse Pec Deck
3 Sets
8 Reps
-
5
Abs Crunch (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
8 Reps
-
7
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
-
Day 4
1
Leg Extension
3 Sets
8 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5
Lunge (Bodyweight)
3 Sets
12 Reps
-
6A
Hip Adductor (Machine)
3 Sets
8 Reps
-
6B
Hip Adductor (Machine)
3 Sets
8 Reps
-
7
Cable Crunch
3 Sets
8 Reps
-