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Lexie’s program

by Alexandria C.

Program Description

This program is for advanced lifters or have been in the gym for quite some time, or for people who have explored the gym and are ready for a set split routine. This is my personal routine currently.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 03, 2025 10:46
  • Last Edited
    Oct 14, 2025 03:28
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.1%
Quadriceps
13%
Abs
11.4%
Hamstrings
10.8%
Upper Back
10.6%
Lats
7.3%
Front Delts
4.9%
Biceps
4.9%
Lower Back
4.6%
Triceps
4.1%
Chest
3.5%
Middle Delts
2.7%
Adductors
2.2%
Abductors
1.6%
Calves
1.4%
Rear Delts
1.4%
Forearms
0.9%
Other
0.5%
Cardio
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
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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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Extension
3
-
3
Goblet Squat
3
-
4
Bulgarian Split Squat (Dumbbell)
3
-
5
Hip Adductor (Machine)
3
-
6
Wall Sit
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Push Up
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Dip (Assisted)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Front Raise
3
-
7
Scapular Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Knee Raise (Captain's Chair)
3
-
3
Leg Raise (Captain's Chair)
3
-
4
Abs Crunch (Machine)
3
-
5
Russian Twist (Dumbbell)
3
-
6
Plank
1
-
7
Reverse Plank
1
-
8
Hollow Hold
1
-
9
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Seated Hamstring Curl
3
-
4
Step-Up (Weighted)
3
-
5
Hyperextension
3
-
6
Hip Abductor (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Bicep Curl (Machine)
3
-
3
Lat Pulldown
3
-
4
Face Pull
3
-
5
Dumbbell Row
3
-
6
High Row
3
-
7
T-Bar Row
3
-
8
Scapular Pull-Up
3
-
9
Inverted Row
3
-
10
Bicep Curl (Cable)
3
-
11
Dead Hang
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
-
2
Single Leg Hip Thrust
3
-
3
Seated Calf Raise
3
-
4
Leg Press (45 Degrees)
3
-
5
Single Leg Press
3
-
6
Glute Kickback (Cable)
3
-
7
Hack Squat
3
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
-
2
Leg Extension
3 Sets
-
3
Goblet Squat
3 Sets
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
-
5
Hip Adductor (Machine)
3 Sets
-
6
Wall Sit
3 Sets
-
Day 6
1
Stretching
1 Set
-
Day 4
1
Deadlift (Barbell)
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Step-Up (Weighted)
3 Sets
-
5
Hyperextension
3 Sets
-
6
Hip Abductor (Machine)
3 Sets
-
Day 7
1
Hip Thrust (Machine)
3 Sets
-
2
Single Leg Hip Thrust
3 Sets
-
3
Seated Calf Raise
3 Sets
-
4
Leg Press (45 Degrees)
3 Sets
-
5
Single Leg Press
3 Sets
-
6
Glute Kickback (Cable)
3 Sets
-
7
Hack Squat
3 Sets
-
Day 3
1
Stair Climber
1 Set
20 mins
-
2
Knee Raise (Captain's Chair)
3 Sets
-
3
Leg Raise (Captain's Chair)
3 Sets
-
4
Abs Crunch (Machine)
3 Sets
-
5
Russian Twist (Dumbbell)
3 Sets
-
6
Plank
1 Set
-
7
Reverse Plank
1 Set
-
8
Hollow Hold
1 Set
-
9
Decline Crunch
3 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Push Up
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Dip (Assisted)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Front Raise
3 Sets
-
7
Scapular Push Up
3 Sets
-
Day 5
1
Pull-Up (Assisted)
3 Sets
-
2
Bicep Curl (Machine)
3 Sets
-
3
Lat Pulldown
3 Sets
-
4
Face Pull
3 Sets
-
5
Dumbbell Row
3 Sets
-
6
High Row
3 Sets
-
7
T-Bar Row
3 Sets
-
8
Scapular Pull-Up
3 Sets
-
9
Inverted Row
3 Sets
-
10
Bicep Curl (Cable)
3 Sets
-
11
Dead Hang
1 Set
-