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Ruby upper/lower

by Matt Brown
1 athletes joined

Program Description

build a strong base

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 01, 2025 11:51
  • Last Edited
    Jun 18, 2025 08:33

Summary

Introducing the Ruby Upper/Lower program, a comprehensive 12-week training regimen designed to sculpt and strengthen your entire body. With five days of focused workouts each week, you'll alternate between upper and lower body sessions, utilizing a variety of exercises including barbell lifts, dumbbell movements, and machine work to maximize muscle engagement. This program is perfect for those looking to build strength, improve endurance, and achieve a balanced physique. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.5%
Quadriceps
12.9%
Hamstrings
10.5%
Biceps
8.7%
Middle Delts
8.3%
Front Delts
6.8%
Lower Back
6.7%
Triceps
6.5%
Lats
6%
Upper Back
5.3%
Chest
3.5%
Adductors
2.7%
Rear Delts
2.2%
Abductors
1.7%
Abs
1.3%
Forearms
1.3%
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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
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
3
Sumo Squat
2
12 reps
-
4
Leg Extension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Standing Pullover (Cable)
2
8-10 reps
-
4A
Bicep Curl (Dumbbell)
3
6-8 reps
-
4B
Hammer Curl (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Face Pull
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
15 reps
-
2
Squat (Smith Machine)
2
12 reps
-
3
Good Morning
2
15 reps
-
4
Hamstring Curl
3
15 reps
-
5
Back Extension
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2B
Lateral Raise (Dumbbell)
3
8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
4
Tricep Extension (Cable)
3
10-12 reps
-
5
Bicep Curl (Barbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
15 reps
-
2
Glute Kickback (Cable)
3
15 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Cable Step Up
3
12-15 reps
-
5
Leg Extension
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
-
3
Sumo Squat
2 Sets
12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
Day 2
1
Standing Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
-
3
Standing Pullover (Cable)
2 Sets
8-10 Reps
-
4A
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
-
4B
Hammer Curl (Dumbbell)
3 Sets
6-8 Reps
-
5
Lateral Raise (Cable)
2 Sets
10-12 Reps
-
6
Face Pull
2 Sets
8-10 Reps
-
Day 3
1
Glute Bridge (Barbell)
3 Sets
15 Reps
-
2
Squat (Smith Machine)
2 Sets
12 Reps
-
3
Good Morning
2 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Back Extension
2 Sets
15 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
-
4
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
5
Bicep Curl (Barbell)
2 Sets
8 Reps
-
Day 5
1
Hip Abductor (Machine)
2 Sets
15 Reps
-
2
Glute Kickback (Cable)
3 Sets
15 Reps
-
3
Reverse Lunge (Dumbbell)
2 Sets
20 Reps
-
4
Cable Step Up
3 Sets
12-15 Reps
-
5
Leg Extension
4 Sets
12-15 Reps
-