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BoostcampPNG

BWS program

by Alexander Belov

Program Description

Everyday 5/7 training

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2026 08:15
  • Last Edited
    Feb 22, 2026 09:28
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.4%
Hamstrings
9.6%
Quadriceps
8.5%
Glutes
8.5%
Chest
7.8%
Triceps
7.8%
Upper Back
7.5%
Lats
6.4%
Abs
6.4%
Middle Delts
5.7%
Biceps
4.6%
Rear Delts
4.3%
Adductors
3.2%
Lower Back
3.2%
Stretching
2.1%
Calves
2.1%
Forearms
0.7%
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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
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Fly Press (Dumbbell)
2
10-15 reps
RPE 10
3
Bench Press (Barbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
5
Incline Overhead Extensions (Dumbbell)
2
10-15 reps
RPE 10
6
Overhead Rope Extensions
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2
Half-Kneeling Cable Row
3
10-15 reps
RPE 10
3
Reverse Pec Deck
3
10-15 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Behind Body Cable Curls
2
8-12 reps
RPE 10
6
Standing Face Pulls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 10
3
Lunge Quad Focused
3
8-12 reps
RPE 10
4
Toes-Elevated Calf Raises
3
10-15 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Dead Bug
3
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Chin-Up (Weighted)
3
6-10 reps
RPE 10
3
Lat Pulldown
3
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 10
5
Standing High To Low Flyes
2
10-15 reps
RPE 10
6
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Lunge Glutes Focused
3
8-12 reps
RPE 10
3
Hip Thrust (Machine)
3
10-20 reps
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
2
Fly Press (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
5
Incline Overhead Extensions (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
6
Overhead Rope Extensions
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
2
Half-Kneeling Cable Row
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
4
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Behind Body Cable Curls
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
6
Standing Face Pulls
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
3
Lunge Quad Focused
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Toes-Elevated Calf Raises
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
6
Dead Bug
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@10
@10
@10
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Standing High To Low Flyes
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
2
Lunge Glutes Focused
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
4
Lying Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10