logo
BoostcampPNG

Lisa - 4 day Program

by Andre Assunção
1 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 13, 2025 06:42
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
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