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Eeveelutions Guide to Body Recomp

by Pokemon Trainer Jan
5.0
(1 rating)

Program Description

This 3 day strength training program and a 2 day cardio of choice plus abs is a comprehensive and balanced full body split that can be excellent for those wanting to evolve and body recomp. Easy to follow and accessible to women who want to get stronger or anyone wanting to feel confident in the gym, and in the name of Sam Sulek, we offer you some cardio! Each week you’ll come across 120 minutes of cardio of choice so you can choose incline walk, bike, elliptical, etc. with some light ab work to help you Evolve and become the best version of yourself. Note: reorder exercises to what best works for you!! but keep compound lifts at the beginning of each workout.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle, Women's
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 08, 2025 07:14
  • Last Edited
    Mar 24, 2026 08:25
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Front Delts
9.2%
Quadriceps
9.2%
Triceps
8.9%
Glutes
8.7%
Chest
8.7%
Abs
7.1%
Lats
6.7%
Biceps
6.3%
Upper Back
6.2%
Adductors
5.7%
Middle Delts
4%
Lower Back
4%
Forearms
1.6%
Cardio
1.6%
Rear Delts
0.8%
Abductors
0.3%
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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
Squat (Barbell)
3
6-12 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Seated Hamstring Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Seated Hamstring Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Seated Hamstring Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Seated Hamstring Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Seated Hamstring Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Overhead Press (Barbell)
3
6 reps
-
2B
Bent Over Row (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Hip Adductor (Machine)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
6 reps
-
6
Leg Extension
2
6 reps
-
7
Seated Hamstring Curl
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Seated Hamstring Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Seated Hamstring Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Seated Hamstring Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Seated Hamstring Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2A
Overhead Press (Barbell)
3
10 reps
-
2B
Bent Over Row (Barbell)
3
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Hip Adductor (Machine)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Seated Hamstring Curl
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2A
Overhead Press (Barbell)
3
6 reps
-
2B
Bent Over Row (Barbell)
3
6 reps
-
3
Incline Bench Press (Dumbbell)
2
6 reps
-
4
Hip Adductor (Machine)
2
6 reps
-
5
Lateral Raise (Dumbbell)
2
6 reps
-
6
Leg Extension
2
6 reps
-
7
Seated Hamstring Curl
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3A
Single Leg Press
2
12 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3A
Single Leg Press
2
12 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3A
Single Leg Press
2
12 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3A
Single Leg Press
2
12 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3A
Single Leg Press
2
12 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Hip Thrust (Barbell)
3
6 reps
-
3A
Single Leg Press
2
6 reps
-
3B
Bicep Curl (Dumbbell)
2
6 reps
-
4
Leg Press (45 Degrees)
2
6 reps
-
5
Incline Bench Press (Dumbbell)
2
6 reps
-
6
Seated Dip (Machine)
2
6 reps
-
7
Hip Adductor (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3A
Single Leg Press
2
12 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3A
Single Leg Press
2
12 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3A
Single Leg Press
2
12 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3A
Single Leg Press
2
12 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3A
Single Leg Press
2
12 reps
-
3B
Bicep Curl (Dumbbell)
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Incline Bench Press (Dumbbell)
2
8-12 reps
-
6
Seated Dip (Machine)
2
12 reps
-
7
Hip Adductor (Machine)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Hip Thrust (Barbell)
3
6 reps
-
3A
Single Leg Press
2
6 reps
-
3B
Bicep Curl (Dumbbell)
2
6 reps
-
4
Leg Press (45 Degrees)
2
6 reps
-
5
Incline Bench Press (Dumbbell)
2
6 reps
-
6
Seated Dip (Machine)
2
6 reps
-
7
Hip Adductor (Machine)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
2
Leg Raise (Captain's Chair)
1
1
1
8 reps
12 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Leg Extension
2
8-12 reps
-
6A
Hyperextension
2
12 reps
-
6B
Bicep Curl (Dumbbell)
2
12 reps
-
7
Seated Dip (Machine)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Leg Extension
2
8-12 reps
-
6A
Hyperextension
2
12 reps
-
6B
Bicep Curl (Dumbbell)
2
12 reps
-
7
Seated Dip (Machine)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Leg Extension
2
8-12 reps
-
6A
Hyperextension
2
12 reps
-
6B
Bicep Curl (Dumbbell)
2
12 reps
-
7
Seated Dip (Machine)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Leg Extension
2
8-12 reps
-
6A
Hyperextension
2
12 reps
-
6B
Bicep Curl (Dumbbell)
2
12 reps
-
7
Seated Dip (Machine)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Leg Extension
2
8-12 reps
-
6A
Hyperextension
2
12 reps
-
6B
Bicep Curl (Dumbbell)
2
12 reps
-
7
Seated Dip (Machine)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Lat Pulldown
3
6 reps
-
3
Seated Row (Cable)
3
6 reps
-
4
Seated Hamstring Curl
2
6 reps
-
5
Leg Extension
2
6 reps
-
6A
Hyperextension
2
6 reps
-
6B
Bicep Curl (Dumbbell)
2
6 reps
-
7
Seated Dip (Machine)
2
6 reps
-
8
Hip Adductor (Machine)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Leg Extension
2
8-12 reps
-
6A
Hyperextension
2
12 reps
-
6B
Bicep Curl (Dumbbell)
2
12 reps
-
7
Seated Dip (Machine)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Leg Extension
2
8-12 reps
-
6A
Hyperextension
2
12 reps
-
6B
Bicep Curl (Dumbbell)
2
12 reps
-
7
Seated Dip (Machine)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Leg Extension
2
8-12 reps
-
6A
Hyperextension
2
12 reps
-
6B
Bicep Curl (Dumbbell)
2
12 reps
-
7
Seated Dip (Machine)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Leg Extension
2
8-12 reps
-
6A
Hyperextension
2
12 reps
-
6B
Bicep Curl (Dumbbell)
2
12 reps
-
7
Seated Dip (Machine)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
10-15 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Leg Extension
2
8-12 reps
-
6A
Hyperextension
2
12 reps
-
6B
Bicep Curl (Dumbbell)
2
12 reps
-
7
Seated Dip (Machine)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
-
2
Lat Pulldown
3
6 reps
-
3
Seated Row (Cable)
3
6 reps
-
4
Seated Hamstring Curl
2
6 reps
-
5
Leg Extension
2
6 reps
-
6A
Hyperextension
2
6 reps
-
6B
Bicep Curl (Dumbbell)
2
6 reps
-
7
Seated Dip (Machine)
2
6 reps
-
8
Hip Adductor (Machine)
2
6 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-12 Reps
-
2A
Overhead Press (Barbell)
3 Sets
10 Reps
-
2B
Bent Over Row (Barbell)
3 Sets
10-15 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
2 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6
Leg Extension
2 Sets
12 Reps
-
7
Seated Hamstring Curl
2 Sets
15 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
1-6 Reps
-
-
2
Lat Pulldown
3 Sets
10-15 Reps
-
3
Seated Row (Cable)
3 Sets
10-15 Reps
-
4
Seated Hamstring Curl
2 Sets
12 Reps
-
5
Leg Extension
2 Sets
8-12 Reps
-
6A
Hyperextension
2 Sets
12 Reps
-
6B
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
7
Seated Dip (Machine)
2 Sets
12 Reps
-
8
Hip Adductor (Machine)
2 Sets
15 Reps
-
Day 4
1
Cardio
1 Set
50 mins
@6.5
2
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
-
-
-
Day 2
1
Cardio
1 Set
50 mins
@6.5
2
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Hip Thrust (Barbell)
3 Sets
15 Reps
-
3A
Single Leg Press
2 Sets
12 Reps
-
3B
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
4
Leg Press (45 Degrees)
2 Sets
12 Reps
-
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
6
Seated Dip (Machine)
2 Sets
12 Reps
-
7
Hip Adductor (Machine)
2 Sets
15 Reps
-