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Miss Oranje Disco Dancer's Booty Workout

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Program Description

Safe, “fool-proof” machines and controlled movements to minimize injury risk Progressive overload to ensure your glutes actually grow (not just “feel the burn”) Strategic exercise selection to enhance an hourglass shape (glutes + core, minimal oblique hypertrophy) Balanced upper body work to tighten and tone arms without overpowering your physique Overall, the goal is simple: Grow your glutes as efficiently as possible while sculpting a feminine, defined silhouette you can consistently maintain.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2026 01:00
  • Last Edited
    Apr 03, 2026 01:03
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.2%
Abs
11.8%
Hamstrings
10.3%
Abductors
7.9%
Triceps
7.5%
Quadriceps
6.3%
Upper Back
6.3%
Biceps
6.1%
Lower Back
5.9%
Front Delts
4.6%
Lats
4.3%
Middle Delts
4.1%
Rear Delts
2.9%
Calves
2.2%
Forearms
2%
Chest
1.6%
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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
Hip Thrust (Machine)
4
10 reps
-
2
Hip Abductor (Machine)
3
12-20 reps
-
3
Leg Press
3
10-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hip Abductor (Machine)
3
12-20 reps
-
3
Leg Press
3
10-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hip Abductor (Machine)
3
12-20 reps
-
3
Leg Press
3
10-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Hip Abductor (Machine)
3
12-20 reps
-
3
Leg Press
3
10-12 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hip Abductor (Machine)
4
12-20 reps
-
3
Leg Press
4
10-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hip Abductor (Machine)
4
12-20 reps
-
3
Leg Press
4
10-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hip Abductor (Machine)
4
12-20 reps
-
3
Leg Press
4
10-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hip Abductor (Machine)
4
12-20 reps
-
3
Leg Press
4
10-12 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
6-10 reps
-
2
Hip Abductor (Machine)
5
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
6-10 reps
-
2
Hip Abductor (Machine)
5
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
6-10 reps
-
2
Hip Abductor (Machine)
5
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
6-10 reps
-
2
Hip Abductor (Machine)
5
10-15 reps
-
3
Leg Press
4
8-10 reps
-
4
Back Extension (Weighted)
4
8-12 reps
-
5
Abs Crunch (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Tricep Rope Push Down (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8-12 reps
-
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8-10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
12-20 reps
-
4
Tricep Rope Push Down (Cable)
4
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
12-15 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Standing Hip Thrust (Machine)
3
12-15 reps
-
4
Hip Abductor (Machine)
2
15-25 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
12-15 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Standing Hip Thrust (Machine)
3
12-15 reps
-
4
Hip Abductor (Machine)
2
15-25 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
12-15 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Standing Hip Thrust (Machine)
3
12-15 reps
-
4
Hip Abductor (Machine)
2
15-25 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
3
12-15 reps
-
2
Lying Leg Curl
3
10-12 reps
-
3
Standing Hip Thrust (Machine)
3
12-15 reps
-
4
Hip Abductor (Machine)
2
15-25 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
4
10-12 reps
-
2
Lying Leg Curl
4
10-12 reps
-
3
Standing Hip Thrust (Machine)
4
10-12 reps
-
4
Hip Abductor (Machine)
3
15-25 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
4
10-12 reps
-
2
Lying Leg Curl
4
10-12 reps
-
3
Standing Hip Thrust (Machine)
4
10-12 reps
-
4
Hip Abductor (Machine)
3
15-25 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
4
10-12 reps
-
2
Lying Leg Curl
4
10-12 reps
-
3
Standing Hip Thrust (Machine)
4
10-12 reps
-
4
Hip Abductor (Machine)
3
15-25 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
4
10-12 reps
-
2
Lying Leg Curl
4
10-12 reps
-
3
Standing Hip Thrust (Machine)
4
10-12 reps
-
4
Hip Abductor (Machine)
3
15-25 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
4
8-12 reps
-
2
Lying Leg Curl
5
8-12 reps
-
3
Standing Hip Thrust (Machine)
4
8-12 reps
-
4
Hip Abductor (Machine)
4
15-30 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
4
8-12 reps
-
2
Lying Leg Curl
5
8-12 reps
-
3
Standing Hip Thrust (Machine)
4
8-12 reps
-
4
Hip Abductor (Machine)
4
15-30 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
4
8-12 reps
-
2
Lying Leg Curl
5
8-12 reps
-
3
Standing Hip Thrust (Machine)
4
8-12 reps
-
4
Hip Abductor (Machine)
4
15-30 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Through (Cable)
4
8-12 reps
-
2
Lying Leg Curl
5
8-12 reps
-
3
Standing Hip Thrust (Machine)
4
8-12 reps
-
4
Hip Abductor (Machine)
4
15-30 reps
-
5
Back Extension (Weighted)
2
15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
-
2
Shoulder Press (Machine)
4
6-10 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Tricep Pushdown (Cable)
3
10-12 reps
-
5
Bicep Curl (Machine)
3
10-12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Hip Abductor (Machine)
2
18-20 reps
-
5
Calf Raise (Machine)
3
10-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Hip Abductor (Machine)
2
18-20 reps
-
5
Calf Raise (Machine)
3
10-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Hip Abductor (Machine)
2
18-20 reps
-
5
Calf Raise (Machine)
3
10-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Hip Abductor (Machine)
2
18-20 reps
-
5
Calf Raise (Machine)
3
10-15 reps
-
6
Abs Crunch (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-25 reps
-
5
Calf Raise (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-25 reps
-
5
Calf Raise (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-25 reps
-
5
Calf Raise (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
-
2
Leg Press
4
8-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Hip Abductor (Machine)
3
15-25 reps
-
5
Calf Raise (Machine)
4
8-12 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-15 reps
-
2
Leg Press
4
8-10 reps
-
3
Leg Extension
4
10-15 reps
-
4
Hip Abductor (Machine)
3
20-30 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-15 reps
-
2
Leg Press
4
8-10 reps
-
3
Leg Extension
4
10-15 reps
-
4
Hip Abductor (Machine)
3
20-30 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-15 reps
-
2
Leg Press
4
8-10 reps
-
3
Leg Extension
4
10-15 reps
-
4
Hip Abductor (Machine)
3
20-30 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-15 reps
-
2
Leg Press
4
8-10 reps
-
3
Leg Extension
4
10-15 reps
-
4
Hip Abductor (Machine)
3
20-30 reps
-
5
Calf Raise (Machine)
4
10-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 2
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Pull Through (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Standing Hip Thrust (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
15-25 Reps
15-25 Reps
-
-
5
Back Extension (Weighted)
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 4
1
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Hip Abductor (Machine)
1 Set
1 Set
18-20 Reps
18-20 Reps
-
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-