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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!
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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
-