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BoostcampPNG

Girly's Workout

by Abril Cricelli

Program Description

Ah girl's workout in app for mens.

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Muscle, Women's
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 15, 2026 06:35
  • Last Edited
    Mar 16, 2026 12:17
Muscle Engagement
Front
Back
MuscleSet
Abs
15.3%
Glutes
10.9%
Hamstrings
9.4%
Triceps
8.9%
Biceps
8.4%
Upper Back
7.4%
Lats
6.9%
Chest
6.9%
Front Delts
5.4%
Quadriceps
5%
Lower Back
4.5%
Abductors
4%
Forearms
3.5%
Adductors
2.5%
Rear Delts
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-8 reps
-
2
Sumo Squat
3
8-12 reps
-
3
Hyperextension
3
6-10 reps
-
4
Leg Curl
2
8-12 reps
-
5
Hip Abductor (Machine)
3
8-12 reps
-
6
Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Machine)
3
6-10 reps
-
3
Single Arm Iso Row
3
8-10 reps
-
4
T-Bar Row
3
6-8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
6
Skull Crusher (Dumbbell)
2
8-12 reps
-
7
Preacher Curl (Machine)
3
8-12 reps
-
8
Plank
3
1 mins
-
9
Leg Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Reverse Lunge (Barbell)
1
-
3
Hip Abductor (Machine)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Reverse Pec Deck
1
-
6
Incline Curl (Dumbbell)
1
-
7
Hammer Curl (Dumbbell)
1
-
8
Seated Dip (Machine)
1
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-8 Reps
-
2
Sumo Squat
3 Sets
8-12 Reps
-
3
Hyperextension
3 Sets
6-10 Reps
-
4
Leg Curl
2 Sets
8-12 Reps
-
5
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
6
Plank
3 Sets
1 mins
-
7
Leg Raise (Captain's Chair)
3 Sets
6-10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
-
2
Reverse Lunge (Barbell)
1 Set
-
3
Hip Abductor (Machine)
1 Set
-
4
Lat Pulldown (Close Grip)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
Incline Curl (Dumbbell)
1 Set
-
7
Hammer Curl (Dumbbell)
1 Set
-
8
Seated Dip (Machine)
1 Set
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Chest Fly (Machine)
3 Sets
6-10 Reps
-
3
Single Arm Iso Row
3 Sets
8-10 Reps
-
4
T-Bar Row
3 Sets
6-8 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
-
7
Preacher Curl (Machine)
3 Sets
8-12 Reps
-
8
Plank
3 Sets
1 mins
-
9
Leg Raise (Captain's Chair)
3 Sets
6-10 Reps
-