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6 Day 6 Week Leg Focused

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Program Description

An intermediate to advanced program. Only for the true disciplined.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 27, 2025 03:51
  • Last Edited
    Nov 27, 2025 04:15
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11%
Glutes
9.5%
Triceps
9.5%
Front Delts
9.4%
Upper Back
9.1%
Quadriceps
8.2%
Chest
6.8%
Abs
6.1%
Biceps
5.4%
Lats
5.3%
Middle Delts
5.1%
Calves
4.7%
Lower Back
2.8%
Rear Delts
2.7%
Adductors
2.2%
Forearms
1.6%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Front Squat (Barbell)
3
6 reps
-
5
Standing Calf Raise
5
15 reps
-
6
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
7
Hack Squat
3
6 reps
-
8
Seated Calf Raise
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Front Squat (Barbell)
3
6 reps
-
5
Standing Calf Raise
5
15 reps
-
6
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
7
Hack Squat
3
6 reps
-
8
Seated Calf Raise
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Front Squat (Barbell)
3
6 reps
-
5
Standing Calf Raise
5
15 reps
-
6
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
7
Hack Squat
3
6 reps
-
8
Seated Calf Raise
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Front Squat (Barbell)
3
6 reps
-
5
Standing Calf Raise
5
15 reps
-
6
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
7
Hack Squat
3
6 reps
-
8
Seated Calf Raise
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Front Squat (Barbell)
3
6 reps
-
5
Standing Calf Raise
5
15 reps
-
6
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
7
Hack Squat
3
6 reps
-
8
Seated Calf Raise
4
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press
3
15 reps
-
4
Front Squat (Barbell)
3
6 reps
-
5
Standing Calf Raise
5
15 reps
-
6
Bulgarian Split Squat (Dumbbell)
6
10 reps
-
7
Hack Squat
3
6 reps
-
8
Seated Calf Raise
4
18 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
5
8 reps
-
3
Incline Chest Press (Machine)
4
8 reps
-
4
Diamond Push Up
4
10 reps
-
5
Bench Press (Barbell)
4
6 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Chest Fly (Cable)
4
8 reps
-
8
Preacher Curl (EZ Bar)
7
8 reps
-
9
Alternating Dumbbell Curl
4
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
5
8 reps
-
3
Incline Chest Press (Machine)
4
8 reps
-
4
Diamond Push Up
4
10 reps
-
5
Bench Press (Barbell)
4
6 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Chest Fly (Cable)
4
8 reps
-
8
Preacher Curl (EZ Bar)
7
8 reps
-
9
Alternating Dumbbell Curl
4
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
5
8 reps
-
3
Incline Chest Press (Machine)
4
8 reps
-
4
Diamond Push Up
4
10 reps
-
5
Bench Press (Barbell)
4
6 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Chest Fly (Cable)
4
8 reps
-
8
Preacher Curl (EZ Bar)
7
8 reps
-
9
Alternating Dumbbell Curl
4
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
5
8 reps
-
3
Incline Chest Press (Machine)
4
8 reps
-
4
Diamond Push Up
4
10 reps
-
5
Bench Press (Barbell)
4
6 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Chest Fly (Cable)
4
8 reps
-
8
Preacher Curl (EZ Bar)
7
8 reps
-
9
Alternating Dumbbell Curl
4
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
5
8 reps
-
3
Incline Chest Press (Machine)
4
8 reps
-
4
Diamond Push Up
4
10 reps
-
5
Bench Press (Barbell)
4
6 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Chest Fly (Cable)
4
8 reps
-
8
Preacher Curl (EZ Bar)
7
8 reps
-
9
Alternating Dumbbell Curl
4
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
-
2
Incline Chest Fly (Dumbbell)
5
8 reps
-
3
Incline Chest Press (Machine)
4
8 reps
-
4
Diamond Push Up
4
10 reps
-
5
Bench Press (Barbell)
4
6 reps
-
6
Incline Curl (Dumbbell)
3
6 reps
-
7
Chest Fly (Cable)
4
8 reps
-
8
Preacher Curl (EZ Bar)
7
8 reps
-
9
Alternating Dumbbell Curl
4
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
4
20 reps
-
4
Seated Calf Raise
6
30 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Leg Press
3
20 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
4
20 reps
-
4
Seated Calf Raise
6
30 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Leg Press
3
20 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
4
20 reps
-
4
Seated Calf Raise
6
30 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Leg Press
3
20 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
4
20 reps
-
4
Seated Calf Raise
6
30 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Leg Press
3
20 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
4
20 reps
-
4
Seated Calf Raise
6
30 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Leg Press
3
20 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
15 reps
-
2
Leg Extension
3
15 reps
-
3
Hamstring Curl
4
20 reps
-
4
Seated Calf Raise
6
30 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Leg Press
3
20 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
One Arm Bent Over Row
4
8 reps
-
7
Lat Pulldown
4
10 reps
-
8
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
9
Skull Crusher (Barbell)
4
8 reps
-
10
Overhead Tricep Extension (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
One Arm Bent Over Row
4
8 reps
-
7
Lat Pulldown
4
10 reps
-
8
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
9
Skull Crusher (Barbell)
4
8 reps
-
10
Overhead Tricep Extension (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
One Arm Bent Over Row
4
8 reps
-
7
Lat Pulldown
4
10 reps
-
8
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
9
Skull Crusher (Barbell)
4
8 reps
-
10
Overhead Tricep Extension (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
One Arm Bent Over Row
4
8 reps
-
7
Lat Pulldown
4
10 reps
-
8
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
9
Skull Crusher (Barbell)
4
8 reps
-
10
Overhead Tricep Extension (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
One Arm Bent Over Row
4
8 reps
-
7
Lat Pulldown
4
10 reps
-
8
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
9
Skull Crusher (Barbell)
4
8 reps
-
10
Overhead Tricep Extension (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
-
2
Underhand Lat Pulldown
3
8 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Pullover (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
One Arm Bent Over Row
4
8 reps
-
7
Lat Pulldown
4
10 reps
-
8
Overhead Tricep Extension (Dumbbell)
4
12 reps
-
9
Skull Crusher (Barbell)
4
8 reps
-
10
Overhead Tricep Extension (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Barbell Lunges
3
12 reps
-
2
Leg Curl
4
12 reps
-
3
Squat (Low Bar)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Calf Raise (Leg Press)
6
20 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
8
Hip Thrust (Machine)
4
15 reps
-
9
Side Crunch (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Barbell Lunges
3
12 reps
-
2
Leg Curl
4
12 reps
-
3
Squat (Low Bar)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Calf Raise (Leg Press)
6
20 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
8
Hip Thrust (Machine)
4
15 reps
-
9
Side Crunch (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Barbell Lunges
3
12 reps
-
2
Leg Curl
4
12 reps
-
3
Squat (Low Bar)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Calf Raise (Leg Press)
6
20 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
8
Hip Thrust (Machine)
4
15 reps
-
9
Side Crunch (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Barbell Lunges
3
12 reps
-
2
Leg Curl
4
12 reps
-
3
Squat (Low Bar)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Calf Raise (Leg Press)
6
20 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
8
Hip Thrust (Machine)
4
15 reps
-
9
Side Crunch (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Barbell Lunges
3
12 reps
-
2
Leg Curl
4
12 reps
-
3
Squat (Low Bar)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Calf Raise (Leg Press)
6
20 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
8
Hip Thrust (Machine)
4
15 reps
-
9
Side Crunch (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Barbell Lunges
3
12 reps
-
2
Leg Curl
4
12 reps
-
3
Squat (Low Bar)
4
10 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Calf Raise (Leg Press)
6
20 reps
-
6
Abs Crunch (Machine)
3
20 reps
-
7
Reverse Abs Crunch (Bodyweight)
4
15 reps
-
8
Hip Thrust (Machine)
4
15 reps
-
9
Side Crunch (Cable)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
16 reps
-
4
Front Raise
3
16 reps
-
5
Lying Reverse Fly
4
8 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
7
Trap Bar Power Shrug
4
20 reps
-
8
Shoulder Press (Machine)
7
7 reps
-
9
Shrug (Dumbbell)
4
12 reps
-
10
Shrug (Barbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
16 reps
-
4
Front Raise
3
16 reps
-
5
Lying Reverse Fly
4
8 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
7
Trap Bar Power Shrug
4
20 reps
-
8
Shoulder Press (Machine)
7
7 reps
-
9
Shrug (Dumbbell)
4
12 reps
-
10
Shrug (Barbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
16 reps
-
4
Front Raise
3
16 reps
-
5
Lying Reverse Fly
4
8 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
7
Trap Bar Power Shrug
4
20 reps
-
8
Shoulder Press (Machine)
7
7 reps
-
9
Shrug (Dumbbell)
4
12 reps
-
10
Shrug (Barbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
16 reps
-
4
Front Raise
3
16 reps
-
5
Lying Reverse Fly
4
8 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
7
Trap Bar Power Shrug
4
20 reps
-
8
Shoulder Press (Machine)
7
7 reps
-
9
Shrug (Dumbbell)
4
12 reps
-
10
Shrug (Barbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
16 reps
-
4
Front Raise
3
16 reps
-
5
Lying Reverse Fly
4
8 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
7
Trap Bar Power Shrug
4
20 reps
-
8
Shoulder Press (Machine)
7
7 reps
-
9
Shrug (Dumbbell)
4
12 reps
-
10
Shrug (Barbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Lateral Raise (Cable)
4
16 reps
-
4
Front Raise
3
16 reps
-
5
Lying Reverse Fly
4
8 reps
-
6
Rear Delt Fly (Dumbbell)
4
10 reps
-
7
Trap Bar Power Shrug
4
20 reps
-
8
Shoulder Press (Machine)
7
7 reps
-
9
Shrug (Dumbbell)
4
12 reps
-
10
Shrug (Barbell)
4
12 reps
-
Day 7
No exercises added to this day
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Leg Press
3 Sets
15 Reps
-
4
Front Squat (Barbell)
3 Sets
6 Reps
-
5
Standing Calf Raise
5 Sets
15 Reps
-
6
Bulgarian Split Squat (Dumbbell)
6 Sets
10 Reps
-
7
Hack Squat
3 Sets
6 Reps
-
8
Seated Calf Raise
4 Sets
18 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
-
2
Incline Chest Fly (Dumbbell)
5 Sets
8 Reps
-
3
Incline Chest Press (Machine)
4 Sets
8 Reps
-
4
Diamond Push Up
4 Sets
10 Reps
-
5
Bench Press (Barbell)
4 Sets
6 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
6 Reps
-
7
Chest Fly (Cable)
4 Sets
8 Reps
-
8
Preacher Curl (EZ Bar)
7 Sets
8 Reps
-
9
Alternating Dumbbell Curl
4 Sets
12 Reps
-
10
Dip (Bodyweight)
3 Sets
10 Reps
-
Day 3
1
Hack Squat
4 Sets
15 Reps
-
2
Leg Extension
3 Sets
15 Reps
-
3
Hamstring Curl
4 Sets
20 Reps
-
4
Seated Calf Raise
6 Sets
30 Reps
-
5
Hip Thrust (Machine)
3 Sets
20 Reps
-
6
Leg Press
3 Sets
20 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Hip Adductor (Machine)
3 Sets
10 Reps
-
Day 4
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
10 Reps
-
2
Underhand Lat Pulldown
3 Sets
8 Reps
-
3
Bent Over Row (Barbell)
4 Sets
8 Reps
-
4
Pullover (Dumbbell)
3 Sets
8 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
One Arm Bent Over Row
4 Sets
8 Reps
-
7
Lat Pulldown
4 Sets
10 Reps
-
8
Overhead Tricep Extension (Dumbbell)
4 Sets
12 Reps
-
9
Skull Crusher (Barbell)
4 Sets
8 Reps
-
10
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
-
Day 5
1
Front Barbell Lunges
3 Sets
12 Reps
-
2
Leg Curl
4 Sets
12 Reps
-
3
Squat (Low Bar)
4 Sets
10 Reps
-
4
Seated Hamstring Curl
4 Sets
10 Reps
-
5
Calf Raise (Leg Press)
6 Sets
20 Reps
-
6
Abs Crunch (Machine)
3 Sets
20 Reps
-
7
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
8
Hip Thrust (Machine)
4 Sets
15 Reps
-
9
Side Crunch (Cable)
4 Sets
15 Reps
-
Day 6
1
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
2
Overhead Press (Barbell)
4 Sets
8 Reps
-
3
Lateral Raise (Cable)
4 Sets
16 Reps
-
4
Front Raise
3 Sets
16 Reps
-
5
Lying Reverse Fly
4 Sets
8 Reps
-
6
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
-
7
Trap Bar Power Shrug
4 Sets
20 Reps
-
8
Shoulder Press (Machine)
7 Sets
7 Reps
-
9
Shrug (Dumbbell)
4 Sets
12 Reps
-
10
Shrug (Barbell)
4 Sets
12 Reps
-
Day 7
No exercises added to this day