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Rens split

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Program Description

**Rens Split: A 12-Week Strength Journey** Get stronk and grow glutes

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 17, 2025 03:38
  • Last Edited
    Oct 17, 2025 08:27

Summary

Transform your physique with the Rens Split, a comprehensive 12-week program designed for serious lifters ready to elevate their training. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. This program emphasizes progressive overload and includes detailed video demonstrations for each exercise, ensuring you perform them with proper form. Get ready to build strength, enhance muscle definition, and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Triceps
9.7%
Hamstrings
9.3%
Calves
8.8%
Middle Delts
8.6%
Upper Back
7.7%
Front Delts
7.3%
Biceps
7%
Lats
5.9%
Glutes
5.4%
Abductors
5.3%
Adductors
4.5%
Chest
4.4%
Rear Delts
4%
Forearms
0.9%
Abs
0.1%
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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
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Leg Press
2
10 reps
RPE 8.5
3
Leg Extension
3
12 reps
RPE 6.5
4
Hip Abductor (Machine)
2
10 reps
RPE 6.5
5
Hip Adductor (Machine)
2
10 reps
RPE 6.5
6
Standing Calf Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl
3 Sets
10 Reps
@7
2
Leg Press
2 Sets
10 Reps
@8.5
3
Leg Extension
3 Sets
12 Reps
@6.5
4
Hip Abductor (Machine)
2 Sets
10 Reps
@6.5
5
Hip Adductor (Machine)
2 Sets
10 Reps
@6.5
6
Standing Calf Raise
4 Sets
10 Reps
@7
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@9
3
Chest Press (Machine)
2 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@8
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
4
Preacher Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Reverse Pec Deck
3 Sets
10 Reps
@8
Day 3
1
Leg Curl
3 Sets
10 Reps
@7
2
Squat (Smith Machine)
3 Sets
8 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@6.5
4
Hip Abductor (Machine)
2 Sets
10 Reps
@6.5
5
Hip Adductor (Machine)
2 Sets
10 Reps
@6.5
6
Standing Calf Raise
4 Sets
10 Reps
@7