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Jessica bickling 12 weeks

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Program Description

Hourglass 2.0

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2024 11:49
  • Last Edited
    Jun 18, 2025 04:57

Summary

Embark on a transformative journey with Jessica Bickling's 12-week program, designed to sculpt and strengthen your entire body. Committing to five days a week, you'll engage in a variety of targeted exercises, including leg curls, hack squats, and overhead presses, all aimed at enhancing your strength and muscle definition. This program is perfect for those ready to push their limits and achieve noticeable results, whether you're a seasoned lifter or just starting out. Equip yourself with a full gym and get ready to elevate your fitness game!
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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
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
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Hack Squat
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
10 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Hack Squat
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Press
2
12 reps
-
5
Hip Adductor (Machine)
2
10 reps
-
6
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Seated Overhead Press (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Overhead Press (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
2
10 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
10 reps
-
4
Single Leg Press
2
10 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
RDLs
2
12 reps
-
4
Single Leg Press
2
12 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Glute Kickback
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4
Incline Bench Press (Dumbbell)
2
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Bicep Curl (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8 reps
-
2
Reverse Lunge (Dumbbell)
2
8 reps
-
3
Hyperextension
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Reverse Lunge (Dumbbell)
2
10 reps
-
3
Hyperextension
3
12 reps
-
4
Leg Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl
3 Sets
10 Reps
-
2
Hack Squat
3 Sets
8 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
4
Leg Press
2 Sets
10 Reps
-
5
Hip Adductor (Machine)
2 Sets
10 Reps
-
6
Leg Extension
3 Sets
10 Reps
-
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
T-Bar Row
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
Day 3
1
Hip Thrust (Barbell)
2 Sets
8 Reps
-
2
Standing Calf Raise
3 Sets
10 Reps
-
3
RDLs
2 Sets
10 Reps
-
4
Single Leg Press
2 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-
6
Glute Kickback
2 Sets
10 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
8 Reps
-
3
Lat Pulldown
3 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
5
Seated Row (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
2 Sets
10 Reps
-
Day 5
1
Hip Thrust (Barbell)
2 Sets
8 Reps
-
2
Reverse Lunge (Dumbbell)
2 Sets
8 Reps
-
3
Hyperextension
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-