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BoostcampPNG

cunty big booty slay mama diet pepsi downn

by sela M.

Program Description

To feel cunt

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 13, 2026 06:11
  • Last Edited
    Jan 13, 2026 08:11
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.2%
Abs
11.3%
Hamstrings
10.3%
Quadriceps
9.4%
Upper Back
6.6%
Front Delts
6.6%
Triceps
5.6%
Biceps
4.7%
Adductors
4.7%
Abductors
4.7%
Lats
3.8%
Rear Delts
3.8%
Lower Back
3.8%
Middle Delts
3.8%
Calves
3.8%
Forearms
1.9%
Chest
1.9%
Other
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
8 reps
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
8 reps
-
6
Walk
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
-
2
Sumo Squat
3
10 reps
-
3
Hip Abductor (Machine)
3
10 reps
-
4
Hip Adductor (Machine)
3
10 reps
-
5
Hack Squat
3
8 reps
-
6
Hip Thrust (Barbell)
3
8 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Ab Wheel
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Walk
1
-
7
Front Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Hip Adductor (Machine)
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Hamstring Curl
3
10 reps
-
7
Plank
1
-
8
Abs Crunch (Machine)
3
10 reps
-
9
Partial Calf Raise
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pendlay Row
3 Sets
8 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
-
6
Walk
1 Set
-
Day 2
1
Leg Extension
3 Sets
8 Reps
-
2
Sumo Squat
3 Sets
10 Reps
-
3
Hip Abductor (Machine)
3 Sets
10 Reps
-
4
Hip Adductor (Machine)
3 Sets
10 Reps
-
5
Hack Squat
3 Sets
8 Reps
-
6
Hip Thrust (Barbell)
3 Sets
8 Reps
-
7
Abs Crunch (Machine)
3 Sets
10 Reps
-
8
Ab Wheel
2 Sets
10 Reps
-
Day 3
1
Bicep Curl (Machine)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Walk
1 Set
-
7
Front Raise
3 Sets
10 Reps
-
Day 4
1
Leg Press
3 Sets
10 Reps
-
2
Hip Abductor (Machine)
3 Sets
10 Reps
-
3
Hip Adductor (Machine)
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
6
Hamstring Curl
3 Sets
10 Reps
-
7
Plank
1 Set
-
8
Abs Crunch (Machine)
3 Sets
10 Reps
-
9
Partial Calf Raise
3 Sets
10 Reps
-