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Christian Ritch

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Program Description

Christian

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    180 minutes
  • Created
    Jul 28, 2025 04:09
  • Last Edited
    Aug 03, 2025 03:23

Summary

Unleash your potential with the Christian Ritch program, a dynamic 1-week training plan designed for those ready to elevate their leg day game. Committing to 6 days of focused workouts, you'll engage in a variety of exercises including Smith Machine Squats, Leg Presses, and Stiff Leg Deadlifts, targeting every muscle in your legs and back. Each session combines strength and endurance training to maximize your gains, ensuring you leave the gym feeling accomplished and stronger. Equip yourself with a full gym and get ready to transform your lower body strength!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Quadriceps
11.5%
Triceps
9.9%
Glutes
8.8%
Biceps
8.3%
Chest
7.9%
Upper Back
7.1%
Front Delts
6.3%
Calves
5.3%
Lats
4.8%
Middle Delts
4.7%
Lower Back
4%
Abductors
2.8%
Rear Delts
2.5%
Abs
2.4%
Forearms
1.7%
Adductors
0.8%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Squat (Smith Machine)
1
8 reps
-
3
Hack Squat
1
1
8 reps
10 reps
-
-
4
Leg Extension
1
12 reps
-
5
Leg Press
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
8 reps
-
2
T-Bar Row
1
1
8 reps
10 reps
-
-
3
Shrug (Dumbbell)
1
12 reps
-
4
Standing Pullover (Cable)
1
1
10 reps
12 reps
-
-
5
Lat Pulldown
1
10 reps
-
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1
12 reps
-
3
Leg Press
1
10 reps
-
4
Seated Hamstring Curl
1
1
1
8 reps
10 reps
15 reps
-
-
-
5
Hip Abductor (Machine)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
8 reps
-
2
Incline Chest Press (Machine)
1
10 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Bicep Curl (Dumbbell)
1
10 reps
-
5
Preacher Curl (EZ Bar)
1
10 reps
-
6
Face Away Cable Curl
1
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
-
-
2
Skull Crusher (Barbell)
1
10 reps
-
3
Single Arm Tricep Extension (Cable)
1
12 reps
-
4
Shoulder Press (Machine)
1
10 reps
-
5
Lateral Raise (Cable)
1
12 reps
-
6
Rear Delt Fly (Dumbbell)
1
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Calf Raise (Machine)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Squat (Smith Machine)
3 Sets
8 Reps
-
3
Hack Squat
1 Set
2 Sets
8 Reps
10 Reps
-
-
4
Leg Extension
4 Sets
12 Reps
-
5
Leg Press
3 Sets
15 Reps
-
Day 2
1
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
-
2
T-Bar Row
1 Set
2 Sets
8 Reps
10 Reps
-
-
3
Shrug (Dumbbell)
4 Sets
12 Reps
-
4
Standing Pullover (Cable)
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Lat Pulldown
3 Sets
10 Reps
-
Day 3
No exercises added to this day
Day 4
1
Calf Raise (Machine)
1 Set
2 Sets
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Seated Hamstring Curl
1 Set
2 Sets
1 Set
8 Reps
10 Reps
15 Reps
-
-
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-
Day 5
1
Bench Press (Smith Machine)
3 Sets
8 Reps
-
2
Incline Chest Press (Machine)
3 Sets
10 Reps
-
3
Pec Deck (Machine)
4 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
6
Face Away Cable Curl
4 Sets
12 Reps
-
Day 6
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
10 Reps
-
-
2
Skull Crusher (Barbell)
3 Sets
10 Reps
-
3
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
4 Sets
12 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-