Day 1

1

Leg Press

1

-

2

Leg Extension

1

-

3

Lunge (Dumbbell)

1

-

4

Romanian Deadlift (Dumbbell)

1

-

5

Goblet Squat

1

-

Day 1

1

Leg Extension

1

-

2

Lunge (Dumbbell)

1

-

3

Leg Press

1

-

4

Lunge (Kettlebell)

1

-

Day 1

1

Romanian Deadlift (Dumbbell)

1

-

2

Leg Extension

1

-

3

Leg Press

1

-

4

Lunge (Dumbbell)

1

-

5

Leg Curl

1

-

6

Lunge (Dumbbell)

1

-

Day 1

1

Leg Curl

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Leg Press

1

-

4

Lying Leg Curl

1

-

5

Lunge (Dumbbell)

1

-

6

Glute Bridge (Dumbbell)

1

-

Day 1

1

Leg Press

1

-

2

Leg Extension

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Snatch Deadlift

1

-

5

Lunge (Dumbbell)

1

-

6

Lying Leg Curl

1

-

7

Glute Bridge (Dumbbell)

1

-

Day 1

1

Leg Press

1

-

2

Leg Extension

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Snatch Deadlift

1

-

5

Goblet Squat

1

-

6

Lunge (Kettlebell)

1

-

Day 1

1

Romanian Deadlift (Dumbbell)

1

-

2

Clean Deadlift

1

-

3

Lunge (Dumbbell)

1

-

4

Leg Extension

1

-

5

Leg Press

1

-

Day 1

1

Leg Press

1

-

2

Leg Extension

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Lunge (Dumbbell)

1

-

6

Deadlift (Paused)

1

-

Day 1

1

Leg Curl

1

-

2

Leg Press

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Lying Leg Curl

1

-

5

Lunge (Dumbbell)

1

-

6

Seated Hamstring Curl

1

-

7

Glute Bridge (Dumbbell)

1

-

Day 1

1

Leg Press

1

-

2

Leg Curl

1

-

3

Hip Thrust (Barbell)

1

-

4

Romanian Deadlift (Dumbbell)

1

-

5

Goblet Squat

1

-

6

Lying Leg Curl

1

-

Day 1

1

Leg Press

1

-

2

Leg Extension

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Lunge (Dumbbell)

1

-

6

Deadlift (Dumbbell)

1

-

Day 1

1

Leg Curl

1

-

2

Leg Press

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Lying Leg Curl

1

-

6

Leg Extension

1

-

7

Romanian Deadlift (Dumbbell)

1

-

Day 1

1

Romanian Deadlift (Dumbbell)

1

-

2

Leg Press

1

-

3

Leg Curl

1

-

4

Goblet Squat

1

-

5

Lying Leg Curl

1

-

6

Seated Hamstring Curl

1

-

Day 1

1

Lat Pulldown

1

-

2

Dumbbell Row

1

-

3

Bicep Curl (Cable)

1

-

4

Seated Row (Cable)

1

-

5

Bicep Curl (Dumbbell)

1

-

6

Hammer Curl (Dumbbell)

1

-

Day 1

1

Leg Curl

1

-

2

Leg Press

1

-

3

Hip Thrust (Barbell)

1

-

4

Romanian Deadlift (Dumbbell)

1

-

5

Goblet Squat

1

-

6

Lying Leg Curl

1

-

Day 1

1

Leg Extension

1

-

2

Leg Press

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Lunge (Dumbbell)

1

-

5

Deadlift (Paused)

1

-

6

Deadlift (Dumbbell)

1

-

Day 1

1

Leg Curl

1

-

2

Leg Press

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Lying Leg Curl

1

-

6

Lunge (Kettlebell)

1

-

Day 1

1

Leg Extension

1

-

2

Leg Press

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Lunge (Dumbbell)

1

-

6

Front Squat (Dumbbell)

1

-

Day 2

1

Leg Press

1

-

2

Hip Thrust (Barbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Lunge (Dumbbell)

1

-

5

Bulgarian Split Squat (Dumbbell)

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Lunge (Dumbbell)

1

-

4

Glute Bridge (Dumbbell)

1

-

Day 2

1

Leg Press

1

-

2

Hip Thrust (Barbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Bulgarian Split Squat (Dumbbell)

1

-

Day 2

1

Romanian Deadlift (Dumbbell)

1

-

2

Goblet Squat

1

-

3

Deadlift (Dumbbell)

1

-

4

Split Squat (Dumbbell)

1

-

5

Bulgarian Split Squat (Dumbbell)

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Goblet Squat

1

-

4

Deadlift (Paused)

1

-

5

Bulgarian Split Squat (Dumbbell)

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Leg Press

1

-

4

Goblet Squat

1

-

5

Lunge (Dumbbell)

1

-

6

Bulgarian Split Squat (Dumbbell)

1

-

Day 2

1

Leg Press

1

-

2

Hip Thrust (Barbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Stiff Leg Deadlift

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Leg Press

1

-

4

Goblet Squat

1

-

5

Lunge (Dumbbell)

1

-

6

Lunge (Kettlebell)

1

-

Day 2

1

Leg Press

1

-

2

Hip Thrust (Barbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Clean Deadlift

1

-

6

Lunge (Dumbbell)

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Leg Press

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Clean Deadlift

1

-

6

Lunge (Dumbbell)

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Leg Press

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Lunge (Dumbbell)

1

-

6

Sumo Deadlift (Paused)

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Leg Press

1

-

4

Goblet Squat

1

-

5

Lunge (Dumbbell)

1

-

6

Bulgarian Split Squat (Dumbbell)

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Goblet Squat

1

-

4

Lunge (Dumbbell)

1

-

5

Glute Bridge (Dumbbell)

1

-

6

Bulgarian Split Squat (Dumbbell)

1

-

Day 2

1

Leg Press

1

-

2

Hip Thrust (Barbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Lunge (Dumbbell)

1

-

6

Deadlift (Dumbbell)

1

-

Day 2

1

Leg Press

1

-

2

Hip Thrust (Barbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Clean Deadlift

1

-

6

Lunge (Dumbbell)

1

-

7

Bulgarian Split Squat (Dumbbell)

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Leg Press

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Bulgarian Split Squat (Dumbbell)

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Goblet Squat

1

-

4

Glute Bridge (Dumbbell)

1

-

5

Bulgarian Split Squat (Dumbbell)

1

-

Day 2

1

Hip Thrust (Barbell)

1

-

2

Leg Press

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Goblet Squat

1

-

5

Lunge (Dumbbell)

1

-

6

Glute Bridge (Dumbbell)

1

-

Day 3

1

Run

1

-

2

Walk

1

-

Day 3

1

Run

1

-

2

Walk

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 3

1

Walk

1

-

2

Run

1

-

Day 4

1

Chest Supported Row (Machine)

1

-

2

Dumbbell Row

1

-

3

Lat Pulldown

1

-

4

Bicep Curl (Cable)

1

-

5

Bicep Curl (EZ Bar)

1

-

Day 4

1

Dumbbell Row

1

-

2

Lat Pulldown

1

-

3

Seated Row (Cable)

1

-

4

Bicep Curl (Dumbbell)

1

-

5

Reverse Bicep Curl (Dumbbell)

1

-

Day 4

1

Bench Press (Dumbbell)

1

-

2

Arnold Press

1

-

3

Tricep Rope Push Down (Cable)

1

-

4

Bicep Curl (Dumbbell)

1

-

5

Hammer Curl (Dumbbell)

1

-

6

Wide Grip Lat Pulldown

1

-

Day 4

1

Bench Press (Dumbbell)

1

-

2

Arnold Press

1

-

3

Single Arm Pushdown

1

-

4

Tricep Rope Push Down (Cable)

1

-

5

Chest Supported Row (Machine)

1

-

6

Lat Pulldown

1

-

Day 4

1

Arnold Press

1

-

2

Bench Press (Dumbbell)

1

-

3

Tricep Rope Push Down (Cable)

1

-

4

Chest Supported Row (Machine)

1

-

5

Dumbbell Row

1

-

6

Lat Pulldown

1

-

Day 4

1

Chest Supported Row (Machine)

1

-

2

Lat Pulldown

1

-

3

Bicep Curl (Cable)

1

-

4

Bicep Curl (EZ Bar)

1

-

5

Arnold Press

1

-

6

Bench Press (Dumbbell)

1

-

Day 4

1

Bench Press (Dumbbell)

1

-

2

Seated Shoulder Press (Dumbbell)

1

-

3

Single Arm Pushdown

1

-

4

Seated Overhead Press (Dumbbell)

1

-

5

Dumbbell Row

1

-

6

Lat Pulldown

1

-

Day 4

1

Lat Pulldown

1

-

2

Dumbbell Row

1

-

3

Bicep Curl (Cable)

1

-

4

Seated Row (Cable)

1

-

5

Bench Press (Dumbbell)

1

-

6

Seated Shoulder Press (Dumbbell)

1

-

Day 4

1

Lat Pulldown

1

-

2

Dumbbell Row

1

-

3

Bicep Curl (Cable)

1

-

4

Seated Row (Cable)

1

-

5

Seated Dumbbell Curl

1

-

6

Underhand Lat Pulldown

1

-

Day 4

1

Dumbbell Row

1

-

2

Lat Pulldown

1

-

3

Bicep Curl (Cable)

1

-

4

Seated Row (Cable)

1

-

5

Bicep Curl (EZ Bar)

1

-

6

Bicep Curl (Dumbbell)

1

-

7

Underhand Lat Pulldown

1

-

Day 4

1

Reverse Bicep Curl (Dumbbell)

1

-

2

Seated Wide-Grip Row (Cable)

1

-

3

Lat Pulldown (Neutral Grip)

1

-

4

Bent Over Row (Kettlebell)

1

-

5

Bench Press (Dumbbell)

1

-

6

Arnold Press

1

-

Day 4

1

Lat Pulldown

1

-

2

Dumbbell Row

1

-

3

Bicep Curl (Cable)

1

-

4

Seated Row (Cable)

1

-

5

Bicep Curl (EZ Bar)

1

-

6

Bicep Curl (Dumbbell)

1

-

7

Hammer Curl (Dumbbell)

1

-

Day 4

1

Arnold Press

1

-

2

Bench Press (Dumbbell)

1

-

3

Single Arm Pushdown

1

-

4

Tricep Extension (Machine)

1

-

5

Tricep Rope Push Down (Cable)

1

-

6

V-Handle Tricep Pushdown (Cable)

1

-

Day 4

1

Leg Extension

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Leg Press

1

-

4

Goblet Squat

1

-

5

Deadlift (Paused)

1

-

6

Bulgarian Split Squat (Dumbbell)

1

-

Day 4

1

Lat Pulldown

1

-

2

Bicep Curl (Cable)

1

-

3

Seated Row (Cable)

1

-

4

Bicep Curl (EZ Bar)

1

-

5

Bicep Curl (Dumbbell)

1

-

6

Hammer Curl (Dumbbell)

1

-

7

Single Arm Row (Dumbbell)

1

-

Day 4

1

Arnold Press

1

-

2

Bench Press (Dumbbell)

1

-

3

Tricep Rope Push Down (Cable)

1

-

4

Seated Overhead Press (Dumbbell)

1

-

5

Dumbbell Row

1

-

6

Lat Pulldown

1

-

Day 4

1

Bench Press (Dumbbell)

1

-

2

Arnold Press

1

-

3

Single Arm Pushdown

1

-

4

Skull Crusher (Dumbbell)

1

-

5

Floor Press (Dumbbell)

1

-

6

Tricep Rope Push Down (Cable)

1

-

Day 5

1

Overhead Press (Dumbbell)

1

-

2

Hanging Leg Raise

1

-

3

Russian Twist (Dumbbell)

1

-

4

Run

1

-

Day 5

1

Overhead Press (Dumbbell)

1

-

2

Sit Up

1

-

3

Hip Bridge March

1

-

4

Russian Twist (Dumbbell)

1

-

Day 5

1

Hip Thrust (Barbell)

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Goblet Squat

1

-

4

Oblique Crunch

1

-

5

Hanging Leg Raise

1

-

Day 5

1

Romanian Deadlift (Dumbbell)

1

-

2

Plank

1

-

3

Sit Up

1

-

4

Hanging Leg Raise

1

-

5

Russian Twist (Dumbbell)

1

-

Day 5

1

Romanian Deadlift (Dumbbell)

1

-

2

Plank

1

-

3

Sit Up

1

-

4

Side Plank

1

-

5

Front Raise

1

-

6

Suitcase Carry

1

-

7

Abs Crunch (Weighted)

1

-

Day 5

1

Romanian Deadlift (Dumbbell)

1

-

2

Plank

1

-

3

Sit Up

1

-

4

Suitcase Carry

1

-

5

Clean Deadlift

1

-

6

Hanging Leg Raise

1

-

Day 5

1

Hip Thrust (Barbell)

1

-

2

Romanian Deadlift (Dumbbell)

1

-

3

Plank

1

-

4

Sit Up

1

-

5

Front Raise

1

-

6

Russian Twist

1

-

7

Suitcase Carry

1

-

Day 5

1

Hip Thrust (Barbell)

1

-

2

Overhead Press (Dumbbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Plank

1

-

5

Sit Up

1

-

6

Suitcase Carry

1

-

Day 5

1

Hip Thrust (Barbell)

1

-

2

Overhead Press (Dumbbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Plank

1

-

5

Sit Up

1

-

6

Goblet Squat

1

-

Day 5

1

Hip Thrust (Barbell)

1

-

2

Overhead Press (Dumbbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Plank

1

-

5

Goblet Squat

1

-

6

Deadlift (Dumbbell)

1

-

7

Split Squat (Dumbbell)

1

-

8

Russian Twist (Dumbbell)

1

-

Day 5

1

Goblet Squat

1

-

2

Suitcase Carry

1

-

3

Clean Deadlift

1

-

4

Hanging Leg Raise

1

-

5

Split Squat (Dumbbell)

1

-

Day 5

1

Hip Thrust (Barbell)

1

-

2

Overhead Press (Dumbbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Plank

1

-

5

Sit Up

1

-

6

Side Plank

1

-

Day 5

1

Goblet Squat

1

-

2

Lunge (Dumbbell)

1

-

3

Leg Press

1

-

4

Hip Thrust (Barbell)

1

-

5

Romanian Deadlift (Dumbbell)

1

-

6

Sit Up

1

-

Day 5

1

Goblet Squat

1

-

2

Lunge (Dumbbell)

1

-

3

Leg Press

1

-

4

Romanian Deadlift (Dumbbell)

1

-

5

Plank

1

-

6

Sit Up

1

-

7

Hanging Leg Raise

1

-

Day 5

1

Hip Thrust (Barbell)

1

-

2

Overhead Press (Dumbbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Plank

1

-

5

Sit Up

1

-

6

Goblet Squat

1

-

Day 5

1

Overhead Press (Dumbbell)

1

-

2

Hip Thrust (Barbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Plank

1

-

5

Sit Up

1

-

6

Suitcase Carry

1

-

Day 5

1

Hip Thrust (Barbell)

1

-

2

Overhead Press (Dumbbell)

1

-

3

Romanian Deadlift (Dumbbell)

1

-

4

Plank

1

-

5

Sit Up

1

-

6

Side Plank

1

-

7

Front Raise

1

-

Nadia's Programm

Program Description

Program Overview