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Nadia's Programm

by Nadia E.

Program Description

F

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 16, 2025 02:34
  • Last Edited
    Jun 18, 2025 11:46

Summary

Nadia's Program is an 18-week, five-day-a-week training regimen designed to sculpt and strengthen your lower body and back. This comprehensive plan incorporates a mix of machine and free-weight exercises, including Leg Press, Romanian Deadlifts, and Goblet Squats, ensuring a balanced approach to muscle development. Each workout is structured to challenge your limits while promoting endurance and strength, making it perfect for those ready to elevate their fitness game. Get ready to see significant improvements in your performance and physique!
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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
Leg Press
1
-
2
Leg Extension
1
-
3
Lunge (Dumbbell)
1
-
4
Romanian Deadlift (Dumbbell)
1
-
5
Goblet Squat
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
-
2
Lunge (Dumbbell)
1
-
3
Leg Press
1
-
4
Lunge (Kettlebell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
-
2
Clean Deadlift
1
-
3
Lunge (Dumbbell)
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Lunge (Dumbbell)
1
-
4
Glute Bridge (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
2
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
-
2
Hanging Leg Raise
1
-
3
Russian Twist (Dumbbell)
1
-
4
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
-
2
Sit Up
1
-
3
Hip Bridge March
1
-
4
Russian Twist (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
-
2
Plank
1
-
3
Sit Up
1
-
4
Hanging Leg Raise
1
-
5
Russian Twist (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
-
2
Suitcase Carry
1
-
3
Clean Deadlift
1
-
4
Hanging Leg Raise
1
-
5
Split Squat (Dumbbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Press
1 Set
-
2
Leg Extension
1 Set
-
3
Lunge (Dumbbell)
1 Set
-
4
Romanian Deadlift (Dumbbell)
1 Set
-
5
Goblet Squat
1 Set
-
Day 2
1
Leg Press
1 Set
-
2
Hip Thrust (Barbell)
1 Set
-
3
Romanian Deadlift (Dumbbell)
1 Set
-
4
Lunge (Dumbbell)
1 Set
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
-
Day 3
1
Run
1 Set
-
2
Walk
1 Set
-
Day 4
1
Chest Supported Row (Machine)
1 Set
-
2
Dumbbell Row
1 Set
-
3
Lat Pulldown
1 Set
-
4
Bicep Curl (Cable)
1 Set
-
5
Bicep Curl (EZ Bar)
1 Set
-
Day 5
1
Overhead Press (Dumbbell)
1 Set
-
2
Hanging Leg Raise
1 Set
-
3
Russian Twist (Dumbbell)
1 Set
-
4
Run
1 Set
-