logo
BoostcampPNG

5 day

by SUHAAN MIDDHA

Program Description

Yes

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 01, 2024 05:27
  • Last Edited
    Aug 07, 2024 07:53
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
5-8 reps
RPE 8
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Week 1
1 / 8 Weeks
Day 4
1
Wide Grip Pull-Up
1 Set
5-10 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@10
5
Shoulder Press (Machine)
4 Sets
8-12 Reps
@10
6
Face Pull
4 Sets
8-12 Reps
@10
Day 3
1
Chest Press (Machine)
4 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@10
3
Chest Fly (Cable)
4 Sets
8-12 Reps
@10
4
Chest Fly (Machine)
4 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
7
Dip (Assisted)
1 Set
8-12 Reps
@10
Day 5
1
Plank
1 Set
1-2 mins
@10
2
Leg Curl
4 Sets
8-12 Reps
@10
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@10
4
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@10
5
Glute Kickback (Cable)
4 Sets
8-12 Reps
@10
6
Russian Twist
4 Sets
8-12 Reps
@10
7
Decline Crunch
4 Sets
8-12 Reps
@10
8
Cardio
1 Set
10 mins
@6
Day 1
1
Pull-Up (Assisted)
1 Set
8-10 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@10
6
Hammer Curl
4 Sets
8-12 Reps
@10
7
Bicep Curl (Cable)
4 Sets
8-12 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Hack Squat
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@8
3
Seated Calf Raise
4 Sets
8-12 Reps
@10
4
Sumo Squat
4 Sets
5-8 Reps
@8
5
Lunge (Dumbbell)
4 Sets
8-12 Reps
@10