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Lisa - 4 day Program

by Andre Assunção
2 athletes joined

Program Description

Desenvolver pernas

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 13, 2025 06:08
  • Last Edited
    Aug 14, 2025 09:23

Summary

Unlock your strength with Lisa's 12-week, 4-day program designed to sculpt and tone your entire body. This comprehensive routine combines targeted lower body workouts, dynamic cardio sessions, and upper body strength training, ensuring you build muscle while enhancing endurance. With a mix of barbell, bodyweight, and machine exercises, you'll engage all major muscle groups and maximize your results. Commit to this program for five days a week, and watch your fitness transform as you push your limits and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.6%
Hamstrings
15%
Glutes
14.3%
Abs
9%
Lower Back
6.7%
Calves
5.1%
Triceps
4.6%
Adductors
4.3%
Biceps
3.9%
Middle Delts
3.6%
Lats
3.4%
Chest
3.4%
Upper Back
3.2%
Front Delts
2.9%
Cardio
0.9%
Forearms
0.5%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
2
Standing Calf Raise
3
12-16 reps
RPE 9-10
3
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
4
Hanging Knee Raise
3
10-15 reps
RPE 9-10
5
Bulgarian Split Squat (Bodyweight)
4
12-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Hanging Knee Raise
3
10-15 reps
RPE 9
3
Leg Extension
3
12-16 reps
RPE 10
4
Standing Calf Raise
3
12-15 reps
RPE 9-10
5
Walking Lunge
3
12-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12-15 reps
RPE 9-10
2
Bicep Curl (Cable)
3
12-16 reps
RPE 10
3
Chest Press (Machine)
4
10-15 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
12-16 reps
RPE 10
5
Lateral Raise (Machine)
3
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-15 reps
RPE 9-10
2
Hip Adductor (Machine)
3
12-16 reps
RPE 9-10
3
Back Extension (Weighted)
3
12-15 reps
RPE 9-10
4
Lying Leg Curl
3
12-16 reps
RPE 9-10
5
Leg Extension
3
12-16 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@8-9
@9-10
2
Standing Calf Raise
3 Sets
12-16 Reps
@9-10
3
Seated Hamstring Curl
3 Sets
12-16 Reps
@9-10
4
Hanging Knee Raise
3 Sets
10-15 Reps
@9-10
5
Bulgarian Split Squat (Bodyweight)
4 Sets
12-20 Reps
@8-10
Day 2
1
Cycling
1 Set
30-45 mins
@8-9
Day 3
1
High Bar Squat (Barbell)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@8-9
@9-10
2
Hanging Knee Raise
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
12-16 Reps
@10
4
Standing Calf Raise
3 Sets
12-15 Reps
@9-10
5
Walking Lunge
3 Sets
12-20 Reps
@9-10
Day 4
1
Wide Grip Lat Pulldown
4 Sets
12-15 Reps
@9-10
2
Bicep Curl (Cable)
3 Sets
12-16 Reps
@10
3
Chest Press (Machine)
4 Sets
10-15 Reps
@9-10
4
Overhead Tricep Extension (Cable)
3 Sets
12-16 Reps
@10
5
Lateral Raise (Machine)
3 Sets
12-16 Reps
@10
Day 5
1
Hack Squat
4 Sets
10-15 Reps
@9-10
2
Hip Adductor (Machine)
3 Sets
12-16 Reps
@9-10
3
Back Extension (Weighted)
3 Sets
12-15 Reps
@9-10
4
Lying Leg Curl
3 Sets
12-16 Reps
@9-10
5
Leg Extension
3 Sets
12-16 Reps
@9-10