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BoostcampPNG

AMBERS MAGIC PLAN!

by Christopher R.
1 athletes joined

Program Description

To build the entire body for the average lifter whose focus is the lower body.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2026 02:09
  • Last Edited
    Feb 26, 2026 02:52
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.5%
Hamstrings
14.7%
Triceps
9.8%
Quadriceps
9%
Front Delts
7.3%
Lats
7.3%
Upper Back
7.3%
Abs
5.3%
Biceps
5.3%
Middle Delts
4.9%
Lower Back
4.5%
Abductors
2.4%
Chest
2.4%
Adductors
2.4%
Forearms
0.8%
Calves
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Lat Pulldown
3
10 reps
-
5
Leg Curl
3
12 reps
-
6
Abs Crunch (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
10-12 reps
-
5
Glute Kickback (Cable)
2
12-15 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
12-15 reps
-
4
Chest Supported Row (Machine)
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
-
-
6
Hip Adductor (Machine)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Press
3 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
12 Reps
-
6
Abs Crunch (Bodyweight)
1 Set
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
5
Glute Kickback (Cable)
2 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 3
1
Hip Thrust (Barbell)
3 Sets
6-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
5
Calf Raise (Leg Press)
1 Set
-
-
6
Hip Adductor (Machine)
3 Sets
15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
-