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BoostcampPNG

ava’s 5 day split

by Cooper B.
1 athletes joined

Program Description

ava split

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 30, 2026 05:59
  • Last Edited
    Feb 01, 2026 02:50
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.3%
Glutes
12.9%
Quadriceps
10%
Front Delts
8.6%
Triceps
8.6%
Chest
5.7%
Lats
5.7%
Upper Back
5.7%
Biceps
5.7%
Middle Delts
5.7%
Calves
4.3%
Lower Back
3.6%
Adductors
2.9%
Abs
2.1%
Abductors
1.4%
Rear Delts
1.4%
Forearms
1.4%
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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
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
Hack Squat
2
8-10 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-10 reps
-
2
KAS Glute Bridge
2
8-10 reps
-
3
Romanian Deadlift (Barbell)
2
8-10 reps
-
4
Leg Press
2
8-10 reps
-
5
Seated Hamstring Curl
2
8-10 reps
-
6
Glute Kickback (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8-10 reps
-
2
Incline Chest Press (Machine)
2
8-10 reps
-
3
Lat Pulldown
2
8-10 reps
-
4
T-Bar Row
2
8-10 reps
-
5
Shoulder Press (Machine)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
2
8-10 reps
-
7
Tricep Extension (Cable)
2
8-10 reps
-
8
Incline Curl (Dumbbell)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
8-10 reps
-
2
Standing Calf Raise
2
8-10 reps
-
3
Seated Hamstring Curl
2
8-10 reps
-
4
KAS Glute Bridge
2
8-10 reps
-
5
Leg Extension
2
8-10 reps
-
6
Hack Squat
2
8-10 reps
-
7
Glute Kickback (Cable)
2
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Adductor (Machine)
2 Sets
8-10 Reps
-
2
Standing Calf Raise
2 Sets
8-10 Reps
-
3
Seated Hamstring Curl
2 Sets
8-10 Reps
-
4
Hack Squat
2 Sets
8-10 Reps
-
5
Leg Press
2 Sets
8-10 Reps
-
6
Leg Extension
2 Sets
8-10 Reps
-
Day 2
1
Pec Deck (Machine)
2 Sets
8-10 Reps
-
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
-
3
Lat Pulldown
2 Sets
8-10 Reps
-
4
T-Bar Row
2 Sets
8-10 Reps
-
5
Shoulder Press (Machine)
2 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
-
7
Tricep Extension (Cable)
2 Sets
8-10 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 3
1
Standing Calf Raise
2 Sets
8-10 Reps
-
2
KAS Glute Bridge
2 Sets
8-10 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
4
Leg Press
2 Sets
8-10 Reps
-
5
Seated Hamstring Curl
2 Sets
8-10 Reps
-
6
Glute Kickback (Cable)
2 Sets
8-10 Reps
-
Day 4
1
Pec Deck (Machine)
2 Sets
8-10 Reps
-
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
-
3
Lat Pulldown
2 Sets
8-10 Reps
-
4
T-Bar Row
2 Sets
8-10 Reps
-
5
Shoulder Press (Machine)
2 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
-
7
Tricep Extension (Cable)
2 Sets
8-10 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 5
1
Hip Adductor (Machine)
2 Sets
8-10 Reps
-
2
Standing Calf Raise
2 Sets
8-10 Reps
-
3
Seated Hamstring Curl
2 Sets
8-10 Reps
-
4
KAS Glute Bridge
2 Sets
8-10 Reps
-
5
Leg Extension
2 Sets
8-10 Reps
-
6
Hack Squat
2 Sets
8-10 Reps
-
7
Glute Kickback (Cable)
2 Sets
8-10 Reps
-