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BBL ALLEGATIONS

by RadiBadd
4 athletes joined

Program Description

Build the Lower-Body Blueprint — 3 days/week. This is a glute-and-leg focused program designed to grow rounder glutes (med + max), stronger hamstrings, and sculpted quads—without living in the gym. You’ll follow a simple progression system so you get stronger every week, and the results show where you want them: hips, legs, posture, and overall shape. Minimal days. Maximum change.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2026 04:02
  • Last Edited
    Feb 16, 2026 05:03
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Quadriceps
11.5%
Glutes
11.1%
Triceps
9.6%
Front Delts
6.7%
Biceps
6.7%
Abs
5.8%
Lats
5.8%
Upper Back
5.8%
Adductors
5.3%
Abductors
4.3%
Chest
3.8%
Middle Delts
3.8%
Lower Back
3.4%
Forearms
1.9%
Calves
1.9%
Rear Delts
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
+5 lbs
2
Goblet Squat
3
6-10 reps
+5 lbs
3
Hip Abductor (Machine)
3
12-20 reps
+5 lbs
4
Leg Extension
3
8-12 reps
+5 lbs
5
Back Extension
2
8-15 reps
+5 lbs
6
Hip Adductor (Machine)
2
8-12 reps
+5 lbs
7
Cable Crunch
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-10 reps
+10 lbs
2
Lat Pulldown
2
5-10 reps
+10 lbs
3
Overhead Press (Dumbbell)
2
5-10 reps
+2.5 lbs
4
Seated Row (Cable)
2
8-12 reps
+5 lbs
5
Tricep Pushdown (Cable)
2
8-12 reps
+5 lbs
6
Bicep Curl (Cable)
2
8-12 reps
+5 lbs
7
Lateral Raise (Cable)
2
10-15 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-10 reps
+5 lbs
2
Standing Calf Raise
2
8-12 reps
+5 lbs
3
Push Up
2
5-10 reps
RPE 6-8
4
Lat Pulldown
2
8-12 reps
RPE 6-8
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-9
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7-8
8
Hip Adductor (Machine)
2
15-25 reps
RPE 6-8
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
+5 lbs
+5 lbs
+5 lbs
2
Goblet Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
+5 lbs
+5 lbs
+5 lbs
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
+5 lbs
5
Back Extension
1 Set
1 Set
8-15 Reps
8-15 Reps
+5 lbs
+5 lbs
6
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
7
Cable Crunch
1 Set
1 Set
10-20 Reps
10-20 Reps
@8
@8
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
+10 lbs
+10 lbs
2
Lat Pulldown
1 Set
1 Set
5-10 Reps
5-10 Reps
+10 lbs
+10 lbs
3
Overhead Press (Dumbbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
+2.5 lbs
+2.5 lbs
4
Seated Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
6
Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
7
Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@6-8
@6-8
Day 3
1
Leg Press
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
+5 lbs
+5 lbs
+5 lbs
2
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
+5 lbs
+5 lbs
3
Push Up
1 Set
1 Set
5-10 Reps
5-10 Reps
@6-8
@6-8
4
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@6-8
@6-8
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-9
@7-9
@7-9
6
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-9
@7-9
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@7-8
8
Hip Adductor (Machine)
1 Set
1 Set
15-25 Reps
15-25 Reps
@6-8
@6-8