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BoostcampPNG

KISS Weights

by Robin M.

Program Description

4 days, progressive over load, basic equipment

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Women's
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 03, 2026 05:58
  • Last Edited
    Apr 03, 2026 06:10
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Glutes
13%
Hamstrings
13%
Abs
12%
Triceps
6%
Upper Back
6%
Front Delts
5%
Middle Delts
4%
Adductors
4%
Biceps
4%
Lats
4%
Abductors
3%
Chest
2%
Rear Delts
2%
Stretching
2%
Forearms
2%
Calves
2%
Lower Back
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
7
Hip flexor leg lifts
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Cable)
3
8-10 reps
-
4
Tricep Extension (Cable)
3
8-10 reps
-
5
Dead Bug
3
15 reps
-
6
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Standing Calf Raise
3
10-12 reps
-
3
Reverse Lunge (Dumbbell)
3
8-10 reps
-
4
Leg Press
3
8-10 reps
-
5
Leg Extension
3
8-10 reps
-
6
Step-Up (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
7
Hip flexor leg lifts
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Face Pull
3
8-10 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Bicycle Crunch
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Hip Thrust (Barbell)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
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2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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5
Dead Bug
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
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6
Side Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
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7
Hip flexor leg lifts
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
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Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
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2
Standing Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
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3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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4
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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5
Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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6
Step-Up (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
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Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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2
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
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4
Face Pull
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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5
Hanging Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
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6
Bicycle Crunch
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
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7
Hip flexor leg lifts
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
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Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
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2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
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3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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4
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
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5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
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6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
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