Christian Ritch

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!

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Week 1

Calf Raise (Machine)

Squat (Smith Machine)

Hack Squat

Leg Extension

Leg Press

Stiff Leg Deadlift (Dumbbell)

T-Bar Row

Shrug (Dumbbell)

Standing Pullover (Cable)

Lat Pulldown

Romanian Deadlift (Dumbbell)

Seated Hamstring Curl

Hip Abductor (Machine)

Posterior leg day 

Bench Press (Smith Machine)

Incline Chest Press (Machine)

Pec Deck (Machine)

Bicep Curl (Dumbbell)

Preacher Curl (EZ Bar)

Face Away Cable Curl

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Single Arm Tricep Extension (Cable)

Shoulder Press (Machine)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

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