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BoostcampPNG

Lower Body Focused 1 Hour Lift

by Leeza915

Program Description

This is a lower body focused program, designed for intermediate to advanced lifters looking to get back into the gym after a break. It’s designed to focus and overload the lower body with only one upper body focused day. Looking to build glute and quad definition? This is your plan!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 16, 2025 02:49
  • Last Edited
    Nov 16, 2025 03:19
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.8%
Quadriceps
20.2%
Hamstrings
14.9%
Abs
10.6%
Lower Back
4.8%
Adductors
4.6%
Lats
2.8%
Triceps
2.7%
Calves
2.6%
Middle Delts
2.6%
Front Delts
2.6%
Upper Back
2.4%
Biceps
2.1%
Abductors
2%
Chest
1.8%
Rear Delts
0.3%
Forearms
0.2%
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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
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 7
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 7
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 7
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 7
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 7
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 7
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 7
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press (45 Degrees)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 7
4
Leg Extension
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 8
4
Leg Extension
3
15-18 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 8
4
Leg Extension
3
15-18 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 8
4
Leg Extension
3
15-18 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
6
8 reps
RPE 8
4
Leg Extension
3
15-18 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
1
8 reps
8 reps
-
RPE 8.5
2
Leg Press (45 Degrees)
4
10-12 reps
-
3
Reverse Lunge (Barbell)
6
8 reps
-
4
Glute Kickback (Cable)
6
12-15 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
6
Back Extension (Weighted)
3
12-15 reps
-
7
Abs Crunch (Bodyweight)
3
20 reps
-
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
-
2
Lat Pulldown
4
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
2
12 reps
-
7
Hammer Curl (Dumbbell)
2
12 reps
-
8
Bicycle Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10 reps
-
2
Lunge (Dumbbell)
6
12 reps
-
3
Leg Extension
4
12-15 reps
RPE 9
4
Single Leg Press
4
10 reps
-
5
Seated Calf Raise
3
12-15 reps
-
6
Plank with Shoulder Taps
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
5-6 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8 reps
-
3
Hip Adductor (Machine)
4
20 reps
-
4
Leg Curl
4
15-20 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Bicycle Crunch
4
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Hip Thrust (Machine)
4 Sets
1 Set
8 Reps
8 Reps
-
@8.5
2
Leg Press (45 Degrees)
4 Sets
10-12 Reps
-
3
Reverse Lunge (Barbell)
6 Sets
8 Reps
-
4
Glute Kickback (Cable)
6 Sets
12-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
15-20 Reps
-
6
Back Extension (Weighted)
3 Sets
12-15 Reps
-
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
6 Sets
8 Reps
@7
4
Leg Extension
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
12-15 Reps
-
6
Plank
2 Sets
1 mins
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Lat Pulldown
4 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
8
Bicycle Crunch
3 Sets
15 Reps
-
Day 4
1
Goblet Squat
4 Sets
10 Reps
-
2
Lunge (Dumbbell)
6 Sets
12 Reps
-
3
Leg Extension
4 Sets
12-15 Reps
@9
4
Single Leg Press
4 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
12-15 Reps
-
6
Plank with Shoulder Taps
3 Sets
10 Reps
-
Day 5
1
Hip Thrust (Barbell)
4 Sets
5-6 Reps
@9
2
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
-
3
Hip Adductor (Machine)
4 Sets
20 Reps
-
4
Leg Curl
4 Sets
15-20 Reps
-
5
Back Extension (Weighted)
3 Sets
10 Reps
-
6
Bicycle Crunch
4 Sets
15 Reps
-