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I HATE LEG DAY

by kaitlyn D.
1 athletes joined

Program Description

This is a very high-quality 18-week hypertrophy program for people WHO HATE LEG DAY RAHHHHHHHHH. If you HATE LEG DAY but still want MUSCLE GAINS this is for you. It includes 3 DELOAD weeks for the sigmas who care about their overall wellbeing. It is focused on FEMALE lifters due to higher reps but MALE lifters can also use this program if they HATE LEG DAY too. It uses SCIENCE BASED LIFTING and also incorporates my PERSONAL PREFERENCES. I chose to skip SQUATS, LUNGES, and PULL UPS. Because I HATE LEG DAY EXERCISES and i SUCK at PULL-UPS. Peace out my SIGMAS

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2025 06:38
  • Last Edited
    Nov 30, 2025 08:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Middle Delts
13.7%
Front Delts
12.5%
Upper Back
11.4%
Chest
9.7%
Lats
7.9%
Biceps
7.4%
Rear Delts
6.4%
Hamstrings
4.2%
Abs
2.8%
Quadriceps
2.5%
Glutes
2%
Lower Back
1.4%
Calves
1.4%
Forearms
1%
Abductors
0.4%
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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
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6A
Tricep Pushdown (Cable)
3
12-15 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6A
Tricep Pushdown (Cable)
3
12-15 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6A
Tricep Pushdown (Cable)
3
12-15 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6A
Tricep Pushdown (Cable)
3
12-15 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6A
Tricep Pushdown (Cable)
3
12-15 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6A
Tricep Pushdown (Cable)
3
12-15 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
-
2
Incline Bench Press (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lat Pulldown
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
6A
Tricep Pushdown (Cable)
2
12-15 reps
-
6B
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6A
Tricep Pushdown (Cable)
3
10-12 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6A
Tricep Pushdown (Cable)
3
10-12 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6A
Tricep Pushdown (Cable)
3
10-12 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6A
Tricep Pushdown (Cable)
3
10-12 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4-6 reps
-
2
Incline Chest Press (Machine)
3
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
8-10 reps
-
6A
Tricep Pushdown (Cable)
3
10-12 reps
-
6B
Lateral Raise (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Chest Supported Row (Machine)
2
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6A
Tricep Pushdown (Cable)
2
10-12 reps
-
6B
Lateral Raise (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
15-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
15-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
15-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
15-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Lat Pulldown
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Shoulder Press (Machine)
3
12-15 reps
-
6A
Tricep Pushdown (Cable)
3
15-20 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-15 reps
-
6
Chest Fly (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-15 reps
-
6
Chest Fly (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-15 reps
-
6
Chest Fly (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-15 reps
-
6
Chest Fly (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-15 reps
-
6
Chest Fly (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-15 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Face Pull
3
12-15 reps
-
6
Chest Fly (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
-
2
Seated Row (Cable)
2
10-15 reps
-
3
Lat Pulldown (Close Grip)
2
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Face Pull
2
12-15 reps
-
6
Chest Fly (Machine)
2
12-15 reps
-
7A
Hammer Curl
2
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-20 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7A
Hammer Curl
3
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-12 reps
-
2
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
3
Lat Pulldown
2
10-12 reps
-
4
Lateral Raise (Dumbbell)
2
12-20 reps
-
5
Reverse Pec Deck
2
12-15 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
7A
Hammer Curl
2
10-12 reps
-
7B
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Lat Pulldown (Close Grip)
3
12-20 reps
-
3
Seated Row (Cable)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
12-15 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Lat Pulldown (Close Grip)
3
12-20 reps
-
3
Seated Row (Cable)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
12-15 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Lat Pulldown (Close Grip)
3
12-20 reps
-
3
Seated Row (Cable)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
12-15 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Lat Pulldown (Close Grip)
3
12-20 reps
-
3
Seated Row (Cable)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
12-15 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
-
2
Lat Pulldown (Close Grip)
3
12-20 reps
-
3
Seated Row (Cable)
3
12-20 reps
-
4
Lateral Raise (Dumbbell)
4
15-25 reps
-
5
Face Pull
3
15-20 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7A
Hammer Curl
3
12-15 reps
-
7B
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
1
8-12 reps
-
3
Hamstring Curl
1
10-15 reps
-
4
Calf Raise (Machine)
1
12-20 reps
-
5
Cable Crunch
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
-
3
Hamstring Curl
2
10-12 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
-
3
Hamstring Curl
2
10-12 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
-
3
Hamstring Curl
2
10-12 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
-
3
Hamstring Curl
2
10-12 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
-
3
Hamstring Curl
2
10-12 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
-
2
Romanian Deadlift (Dumbbell)
1
8-10 reps
-
3
Hamstring Curl
1
10-12 reps
-
4
Calf Raise (Machine)
1
12-20 reps
-
5
Cable Crunch
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
3
Hamstring Curl
2
10-15 reps
-
4
Calf Raise (Machine)
2
12-20 reps
-
5
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
10-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
2
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Rear Delt Fly (Machine)
2
12-15 reps
-
4
Bicep Curl (Dumbbell)
2
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-12 reps
-
7
Skull Crusher
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Concentration Curl
2
10-12 reps
-
7
Skull Crusher
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Concentration Curl
2
10-12 reps
-
7
Skull Crusher
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Concentration Curl
2
10-12 reps
-
7
Skull Crusher
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Concentration Curl
2
10-12 reps
-
7
Skull Crusher
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
-
2
Lateral Raise (Dumbbell)
4
12-20 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Concentration Curl
2
10-12 reps
-
7
Skull Crusher
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
-
2
Lateral Raise (Dumbbell)
2
12-20 reps
-
3
Rear Delt Fly (Cable)
2
12-15 reps
-
4
Incline Curl (Dumbbell)
2
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
10-12 reps
-
6
Concentration Curl
1
10-12 reps
-
7
Skull Crusher
1
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
5
15-25 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
5
15-25 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
5
15-25 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
5
15-25 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
2
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12-15 reps
-
2
Lateral Raise (Dumbbell)
5
15-25 reps
-
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Barbell)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
2
12-20 reps
-
Week 1
1 / 18 Weeks
Day 3
1
Leg Press
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
-
3
Hamstring Curl
2 Sets
10-15 Reps
-
4
Calf Raise (Machine)
2 Sets
12-20 Reps
-
5
Cable Crunch
3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
6A
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
6B
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Chest Press (Machine)
3 Sets
10-12 Reps
-
2
Seated Row (Cable)
3 Sets
10-15 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Chest Fly (Machine)
3 Sets
12-15 Reps
-
7A
Hammer Curl
3 Sets
10-12 Reps
-
7B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Skull Crusher
3 Sets
10-12 Reps
-