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BoostcampPNG

Natural strength

by Bodhi T.

Program Description

Training block for leg size and overall strength. Eat at maintenance or slightly above for best results and recovery. Exercise selection and frequently is per my liking but I hope you all enjoy and make great gains from this.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 12, 2025 08:46
  • Last Edited
    Jul 13, 2025 07:58
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
6-10 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
4
5-8 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
8-12 reps
-
4
Push Up
3
10-15 reps
-
5
Abs Crunch (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
10-15 reps
-
5
Seated Calf Raise
3
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Smith Machine)
5 Sets
5-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Smith Machine)
5 Sets
6-10 Reps
-
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Pec Deck (Machine)
3 Sets
8-12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Deadlift (Smith Machine)
4 Sets
5-8 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
4
Push Up
3 Sets
10-15 Reps
-
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
-
Day 4
1
Squat (Smith Machine)
3 Sets
10-15 Reps
-
2
Leg Extension
3 Sets
12-15 Reps
-
3
Leg Curl
3 Sets
12-15 Reps
-
4
Bulgarian Split Squat (Bodyweight)
2 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-