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Wellness Competitor

by Cory Kerkhoff
1 athletes joined

Program Description

Help build quads and glutes to compete in the Wellness division

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 02:58
  • Last Edited
    Aug 15, 2025 11:49
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Seated Overhead Press (Barbell)
4 Sets
8-10 Reps
-
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
3
Front Raise
3 Sets
12-15 Reps
-
4
Face Pull
3 Sets
15-20 Reps
-
5
Lying Pullover (Cable)
4 Sets
6-8 Reps
-
6
Lat Pulldown
4 Sets
10-12 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
8
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
9
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Yoga
1 Set
60 mins
-
2
Plank
3 Sets
1 mins
-
3
Dead Bug
3 Sets
12 Reps
-
4
Side Plank
3 Sets
0.5 mins
-
5
Cardio
1 Set
30-40 mins
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
2
Hip Thrust (Barbell)
4 Sets
8-10 Reps
@8.5
3
Pull Through (Cable)
3 Sets
12-15 Reps
-
4
Step-Up (Weighted)
3 Sets
12 Reps
-
5
Lying Leg Curl
4 Sets
12-15 Reps
-
6
Sumo Deadlift (Barbell)
3 Sets
8-10 Reps
-
7
Seated Calf Raise
4 Sets
15-20 Reps
-
Day 5
1
Hack Squat
4 Sets
8-10 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Leg Press (45 Degrees)
4 Sets
12-15 Reps
-
4
Step-Up (Weighted)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
15-20 Reps
-
6
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 6
1
Seated Overhead Press (Barbell)
4 Sets
8-10 Reps
-
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
3
Arnold Press
3 Sets
10-12 Reps
-
4
Upright Row (Cable)
3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
7
Cardio
1 Set
8-10 Reps
-
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
3
Leg Press (45 Degrees)
4 Sets
12-15 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Hip Thrust (Barbell)
4 Sets
10-12 Reps
-
6
Leg Extension
3 Sets
15-20 Reps
-
7
Standing Calf Raise
4 Sets
15-20 Reps
-