Program Description
For women trying mainly build legs and also arms
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 01, 2024 03:02
- Last EditedMay 08, 2024 02:23
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
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Lunge (Barbell)
4
8 reps
RPE 6
3
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
4
Standing Calf Raise
3
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 6
2
Standing Calf Raise
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Standing Calf Raise
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
6
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Leg Press (45 Degrees)3 Sets
8 Reps
@6
2
Standing Calf Raise3 Sets
8 Reps
@6
3
Leg Curl3 Sets
8 Reps
@6
4
Bicep Curl (Dumbbell)3 Sets
8 Reps
@6
5
Tricep Rope Push Down (Cable)3 Sets
8 Reps
@6
6
Standing Shoulder Press (Dumbbell)3 Sets
8 Reps
@6
Day 1
1
Squat (Smith Machine)3 Sets
8 Reps
@6
2
Lunge (Barbell)4 Sets
8 Reps
@6
3
Stiff Leg Deadlift (Dumbbell)3 Sets
8 Reps
@6
4
Standing Calf Raise3 Sets
8 Reps
@6
5
Bicep Curl (Dumbbell)3 Sets
8 Reps
@6
6
Tricep Rope Push Down (Cable)3 Sets
8 Reps
@6
Day 3
1
Squat (Smith Machine)3 Sets
8 Reps
@6
2
Stiff Leg Deadlift (Dumbbell)3 Sets
8 Reps
@6
3
Standing Calf Raise3 Sets
8 Reps
@6
4
Bicep Curl (Dumbbell)3 Sets
8 Reps
@6
5
Tricep Rope Push Down (Cable)3 Sets
8 Reps
@6
6
Standing Shoulder Press (Dumbbell)3 Sets
8 Reps
@6