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Ma's Three Steps

by Mawhrin S.

Program Description

This is a relaxed 3 day program, with one hour long sessions each day. It focuses more on reps, rather than weights, in order to build lean muscle and strength. All major muscle groups and body parts are worked out in those 3 days. The 4 days of recovery is perfect for anyone who's busy and has less time to workout, for novices, and for anyone in their 30s or older, who needs more recovery time for their body. Please feel free to suggest any changes or tweaks. Hope you enjoy the program!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 23, 2025 03:41
  • Last Edited
    Jul 23, 2025 04:32
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4.8 Stars with 10, 000+ Ratings
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
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
9 reps
-
2
Power Shrug
3
9 reps
-
3
Lat Pulldown
3
9 reps
-
4
Seated Row (Cable)
3
9 reps
-
5
Rear Deltoid Fly (Machine)
3
9 reps
-
6
Shoulder Press (Machine)
3
5 reps
-
7
Lateral Raise (Machine)
3
9 reps
-
8
Chin-Up (Assisted)
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
11
Back Extension
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
9 reps
-
2
Seated Dip (Machine)
3
9 reps
-
3
Chest Fly (Machine)
3
9 reps
-
4
Converging Chest Press (Machine)
3
9 reps
-
5
Incline Chest Press (Machine)
3
9 reps
-
6
Bicep Curl (Machine)
3
9 reps
-
7
Tricep Extension (Machine)
3
9 reps
-
8
Dip (Assisted)
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
9 reps
-
2
Lying Leg Curl
3
9 reps
-
3
Leg Extension
3
9 reps
-
4
Hip Adductor (Machine)
3
9 reps
-
5
Hip Abductor (Machine)
3
9 reps
-
6
Glute Kickback (Machine)
3
9 reps
-
7
Calf Raise (Machine)
3
9 reps
-
8
Leg Curl
3
9 reps
-
9
Abs Crunch (Machine)
3
9 reps
-
10
Torso Rotation
3
9 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Pullover (Dumbbell)
3 Sets
9 Reps
-
2
Power Shrug
3 Sets
9 Reps
-
3
Lat Pulldown
3 Sets
9 Reps
-
4
Seated Row (Cable)
3 Sets
9 Reps
-
5
Rear Deltoid Fly (Machine)
3 Sets
9 Reps
-
6
Shoulder Press (Machine)
3 Sets
5 Reps
-
7
Lateral Raise (Machine)
3 Sets
9 Reps
-
8
Chin-Up (Assisted)
3 Sets
9 Reps
-
9
Abs Crunch (Machine)
3 Sets
9 Reps
-
10
Torso Rotation
3 Sets
9 Reps
-
11
Back Extension
3 Sets
9 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
9 Reps
-
2
Seated Dip (Machine)
3 Sets
9 Reps
-
3
Chest Fly (Machine)
3 Sets
9 Reps
-
4
Converging Chest Press (Machine)
3 Sets
9 Reps
-
5
Incline Chest Press (Machine)
3 Sets
9 Reps
-
6
Bicep Curl (Machine)
3 Sets
9 Reps
-
7
Tricep Extension (Machine)
3 Sets
9 Reps
-
8
Dip (Assisted)
3 Sets
9 Reps
-
Day 3
1
Leg Press (45 Degrees)
3 Sets
9 Reps
-
2
Lying Leg Curl
3 Sets
9 Reps
-
3
Leg Extension
3 Sets
9 Reps
-
4
Hip Adductor (Machine)
3 Sets
9 Reps
-
5
Hip Abductor (Machine)
3 Sets
9 Reps
-
6
Glute Kickback (Machine)
3 Sets
9 Reps
-
7
Calf Raise (Machine)
3 Sets
9 Reps
-
8
Leg Curl
3 Sets
9 Reps
-
9
Abs Crunch (Machine)
3 Sets
9 Reps
-
10
Torso Rotation
3 Sets
9 Reps
-