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BBL TRAINING

by Camila Zies
5.0
(1 rating)

Program Description

Strength training program focusing on legs and glutes.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 18, 2025 10:13
  • Last Edited
    Jun 18, 2025 08:45

Summary

Transform your lower body with the BBL TRAINING program, a comprehensive 12-week journey designed to sculpt and strengthen your glutes and legs. Committing just 5 days a week, you'll engage in a variety of targeted exercises, including Smith machine squats and leg presses, to maximize muscle activation and growth. Each workout is structured to progressively challenge you, ensuring you stay motivated and see real results. Get ready to build strength and confidence as you reshape your physique!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Single Leg Press
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Sumo Squat
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Romanian Deadlift (Barbell)
4
10 reps
-
7
Leg Curl
4
10 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Push Up
4
10 reps
-
6
Standing Shoulder Press (Dumbbell)
4
10 reps
-
7
Bicep Curl (Dumbbell)
4
10 reps
-
8
Skull Crusher (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
15 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bench Press (Barbell)
3
10 reps
-
6
Bench Press (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Extension (Dumbbell)
3
10 reps
-
9
Lateral Raise (Dumbbell)
3
10 reps
-
10
Bicep Curl (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Split Squat (Smith Machine)
3
10 reps
-
4
Split Squat (Bodyweight)
3
10 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
6
Leg Extension
3
15 reps
-
7
Leg Curl
3
15 reps
-
8
Lying Leg Curl
3
15 reps
-
9
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
10 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Hip Thrust (Machine)
3
10 reps
-
7
Standing Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 5
1
Split Squat (Smith Machine)
3 Sets
10 Reps
-
2
Squat (Smith Machine)
3 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
15 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Hip Thrust (Machine)
3 Sets
10 Reps
-
7
Standing Calf Raise
3 Sets
15 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Squat (Bodyweight)
3 Sets
20 Reps
-
3
Split Squat (Smith Machine)
3 Sets
10 Reps
-
4
Split Squat (Bodyweight)
3 Sets
10 Reps
-
5
Leg Press (45 Degrees)
3 Sets
15 Reps
-
6
Leg Extension
3 Sets
15 Reps
-
7
Leg Curl
3 Sets
15 Reps
-
8
Lying Leg Curl
3 Sets
15 Reps
-
9
Standing Calf Raise
3 Sets
15 Reps
-
Day 2
1
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Bench Press (Barbell)
3 Sets
10 Reps
-
6
Bench Press (Dumbbell)
3 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
8
Overhead Extension (Dumbbell)
3 Sets
10 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
10
Bicep Curl (Cable)
3 Sets
10 Reps
-
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
-
2
Sumo Squat
3 Sets
10 Reps
-
3
Single Leg Press
3 Sets
10 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Hip Thrust (Machine)
3 Sets
10 Reps
-
6
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
7
Leg Curl
4 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
15 Reps
-
Day 4
1
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
4
Seated Row (Cable)
4 Sets
10 Reps
-
5
Push Up
4 Sets
10 Reps
-
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
8
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-