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Malu's Routine V3

by Andre Assunção
1 athletes joined

Program Description

7 day split, emphasis on legs; upper body development focused on chest and biceps. Follow the program...

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 30, 2025 06:15
  • Last Edited
    Aug 03, 2025 03:23

Summary

Malu's Routine V3 is a comprehensive 15-week program designed for dedicated lifters ready to push their limits. With a rigorous 7-day weekly schedule, this plan focuses on building strength and muscle across all major muscle groups through a mix of barbell, dumbbell, and machine exercises. Expect targeted workouts that challenge your legs, upper body, and core, ensuring a balanced approach to fitness. Whether you're honing your technique or striving for new personal bests, this program is your roadmap to achieving serious gains. Get ready to transform your training and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.1%
Quadriceps
13.8%
Glutes
13.8%
Chest
7.6%
Biceps
7.3%
Abs
6.8%
Calves
6.3%
Triceps
5.9%
Lower Back
5%
Lats
4.2%
Front Delts
4%
Adductors
3.1%
Upper Back
2.1%
Middle Delts
1.7%
Other
1.4%
Forearms
1.1%
Cardio
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Ab Wheel
3
10-20 reps
RPE 8-9
5
Walking Lunge
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Arnold Press
3
10-12 reps
RPE 9-10
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
2
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
3
Arnold Press
3
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
4
Standing Calf Raise
3
12-18 reps
RPE 10
5
Leg Extension
4
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
10-12 reps
RPE 9-10
2
Chest Fly (Cable)
4
10-15 reps
RPE 9-10
3
Underhand Lat Pulldown
3
12-15 reps
RPE 9-10
4
Bicep Curl (Cable)
4
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
Preacher Curl Machine
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-18 reps
RPE 10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
5
Glute Kickback (Cable)
3
12-16 reps
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
3
Sauna
1
15 mins
RPE 1
Week 1
1 / 15 Weeks
Day 1
1
Sumo Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-10
@9.5-10
2
Standing Calf Raise
3 Sets
12-18 Reps
@10
3
Seated Hamstring Curl
3 Sets
12-16 Reps
@9-10
4
Ab Wheel
3 Sets
10-20 Reps
@8-9
5
Walking Lunge
3 Sets
12-16 Reps
@9-10
Day 2
1
Chest Fly (Cable)
4 Sets
10-15 Reps
@9-10
2
Arnold Press
3 Sets
10-12 Reps
@9-10
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9-10
4
Bicep Curl (Cable)
4 Sets
10-12 Reps
@9-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9-10
6
Preacher Curl Machine
3 Sets
12-16 Reps
@9-10
Day 3
1
Row
1 Set
30 mins
@8.5-10
2
Stretching
1 Set
5 mins
@6-7
Day 4
1
Split Squat Front Foot Elevated (Smith Machine)
1 Set
1 Set
2 Sets
10-15 Reps
10-12 Reps
8-12 Reps
@6-8
@8-9
@9-10
2
Hanging Knee Raise
3 Sets
12-20 Reps
@8
3
Romanian Deadlift (Barbell)
1 Set
3 Sets
12-16 Reps
12-16 Reps
@8-9
@9-10
4
Standing Calf Raise
3 Sets
12-18 Reps
@10
5
Leg Extension
4 Sets
12-16 Reps
@9-10
Day 5
1
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@9-10
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9-10
3
Underhand Lat Pulldown
3 Sets
12-15 Reps
@9-10
4
Bicep Curl (Cable)
4 Sets
10-12 Reps
@9-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9-10
6
Preacher Curl Machine
3 Sets
12-16 Reps
@9-10
Day 6
1
Good Morning
1 Set
1 Set
2 Sets
12-16 Reps
12-16 Reps
12-16 Reps
@6-8
@8-9
@9-10
2
Standing Calf Raise
3 Sets
12-18 Reps
@10
3
Seated Hamstring Curl
4 Sets
12-16 Reps
@9-10
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@9-10
5
Glute Kickback (Cable)
3 Sets
12-16 Reps
@9-10
Day 7
1
Cardio
1 Set
45 mins
@9-10
2
Stretching
1 Set
5 mins
@6-8
3
Sauna
1 Set
15 mins
@1