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AI Giro

by GiroVago
1 athletes joined

Program Description

Just an ai workout for me

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 24, 2025 12:01
  • Last Edited
    Jun 18, 2025 12:19

Summary

Transform your lower body strength with the AI Giro program, an 18-week journey designed for serious lifters. Committing just three days a week, you'll tackle a variety of exercises including barbell squats, leg presses, and lunges, all aimed at sculpting powerful legs and a strong core. With a focus on progressive overload and varied intensity, this program ensures you stay challenged and motivated. Get ready to elevate your training and achieve the results you've been working towards!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Hamstrings
10.6%
Triceps
9.3%
Abs
9.3%
Upper Back
8.3%
Glutes
7.5%
Lats
6.9%
Biceps
6.9%
Front Delts
6.2%
Chest
5.7%
Calves
4.9%
Middle Delts
4.9%
Lower Back
2.6%
Rear Delts
2.4%
Adductors
1.8%
Forearms
1%
Abductors
0.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
French Press
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Leg Raise (Captain's Chair)
3
10 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Barbell Row
3
10 reps
-
3
Lat Pulldown
1
2
1010 reps
10 reps
-
-
4
Cable Low Row
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
7
Standing Calf Raise
3 Sets
15 Reps
-
8
Plank
3 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
French Press
3 Sets
12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
8
Abs Crunch (Machine)
3 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Barbell Row
3 Sets
10 Reps
-
3
Lat Pulldown
1 Set
2 Sets
1010 Reps
10 Reps
-
-
4
Cable Low Row
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
7
Face Pull
3 Sets
15 Reps
-