Program Description
Workout for jw
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJul 08, 2024 06:02
- Last EditedJul 08, 2024 07:28
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Glute Kickback (Cable)
2
12 reps
3
Seated Hamstring Curl
2
10 reps
4
Seated Calf Raise
2
15 reps
5
Shoulder Press (Machine)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
11 reps
2
Glute Kickback (Cable)
1
1
12 reps
13 reps
3
Seated Hamstring Curl
1
1
10 reps
11 reps
4
Seated Calf Raise
1
1
15 reps
16 reps
5
Shoulder Press (Machine)
1
1
10 reps
11 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
12 reps
2
Glute Kickback (Cable)
1
1
12 reps
14 reps
3
Seated Hamstring Curl
1
1
10 reps
12 reps
4
Seated Calf Raise
1
1
15 reps
17 reps
5
Shoulder Press (Machine)
1
1
10 reps
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
13 reps
2
Glute Kickback (Cable)
1
1
12 reps
15 reps
3
Seated Hamstring Curl
1
1
10 reps
13 reps
4
Seated Calf Raise
1
1
15 reps
18 reps
5
Shoulder Press (Machine)
1
1
10 reps
13 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
2
Glute Kickback (Cable)
3
12 reps
3
Seated Hamstring Curl
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Shoulder Press (Machine)
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10 reps
11 reps
2
Glute Kickback (Cable)
2
1
12 reps
13 reps
3
Seated Hamstring Curl
2
1
10 reps
11 reps
4
Seated Calf Raise
2
1
15 reps
16 reps
5
Shoulder Press (Machine)
2
1
10 reps
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
12 reps
2
Leg Extension
2
10 reps
3
Seated Hamstring Curl
2
10 reps
4
Seated Calf Raise
2
15 reps
5
Bench Press (Barbell)
2
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
1
12 reps
13 reps
2
Leg Extension
1
1
10 reps
11 reps
3
Seated Hamstring Curl
1
1
10 reps
11 reps
4
Seated Calf Raise
1
1
15 reps
16 reps
5
Bench Press (Barbell)
1
1
8 reps
9 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
1
12 reps
14 reps
2
Leg Extension
1
1
10 reps
12 reps
3
Seated Hamstring Curl
1
1
10 reps
12 reps
4
Seated Calf Raise
1
1
15 reps
17 reps
5
Bench Press (Barbell)
1
1
8 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
1
12 reps
15 reps
2
Leg Extension
1
1
10 reps
13 reps
3
Seated Hamstring Curl
1
1
10 reps
13 reps
4
Seated Calf Raise
1
1
15 reps
18 reps
5
Bench Press (Barbell)
1
1
8 reps
11 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
1
12 reps
16 reps
2
Leg Extension
3
10 reps
3
Seated Hamstring Curl
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Bench Press (Barbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
2
1
12 reps
17 reps
2
Leg Extension
2
1
10 reps
11 reps
3
Seated Hamstring Curl
2
1
10 reps
11 reps
4
Seated Calf Raise
2
1
15 reps
16 reps
5
Bench Press (Barbell)
2
1
8 reps
9 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
2
Glute Kickback (Cable)
2
12 reps
3
Leg Press
2
10 reps
4
Seated Calf Raise
2
15 reps
5
Seated Row (Cable)
2
10 reps
6
Bicep Curl (Dumbbell)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
11 reps
2
Glute Kickback (Cable)
1
1
12 reps
13 reps
3
Leg Press
1
1
10 reps
11 reps
4
Seated Calf Raise
1
1
15 reps
16 reps
5
Seated Row (Cable)
1
1
10 reps
11 reps
6
Bicep Curl (Dumbbell)
1
1
10 reps
11 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
12 reps
2
Glute Kickback (Cable)
1
1
12 reps
14 reps
3
Leg Press
1
1
10 reps
12 reps
4
Seated Calf Raise
1
1
15 reps
17 reps
5
Seated Row (Cable)
1
1
10 reps
12 reps
6
Bicep Curl (Dumbbell)
1
1
10 reps
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
13 reps
2
Glute Kickback (Cable)
1
1
12 reps
15 reps
3
Leg Press
1
1
10 reps
13 reps
4
Seated Calf Raise
1
1
15 reps
18 reps
5
Seated Row (Cable)
1
1
10 reps
13 reps
6
Bicep Curl (Dumbbell)
1
1
10 reps
13 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
14 reps
2
Glute Kickback (Cable)
3
15 reps
3
Leg Press
3
10 reps
4
Seated Calf Raise
3
15 reps
5
Seated Row (Cable)
3
10 reps
6
Bicep Curl (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
10 reps
15 reps
2
Glute Kickback (Cable)
2
1
15 reps
16 reps
3
Leg Press
2
1
10 reps
11 reps
4
Seated Calf Raise
2
1
15 reps
16 reps
5
Seated Row (Cable)
2
1
10 reps
11 reps
6
Bicep Curl (Dumbbell)
2
1
10 reps
11 reps
Week 1
1 / 6 Weeks
Day 1
1
Leg Press3 Sets
10 Reps
2
Glute Kickback (Cable)2 Sets
12 Reps
3
Seated Hamstring Curl2 Sets
10 Reps
4
Seated Calf Raise2 Sets
15 Reps
5
Shoulder Press (Machine)2 Sets
10 Reps
Day 2
1
Glute Kickback (Cable)3 Sets
12 Reps
2
Leg Extension2 Sets
10 Reps
3
Seated Hamstring Curl2 Sets
10 Reps
4
Seated Calf Raise2 Sets
15 Reps
5
Bench Press (Barbell)2 Sets
8 Reps
Day 3
1
Seated Hamstring Curl3 Sets
10 Reps
2
Glute Kickback (Cable)2 Sets
12 Reps
3
Leg Press2 Sets
10 Reps
4
Seated Calf Raise2 Sets
15 Reps
5
Seated Row (Cable)2 Sets
10 Reps
6
Bicep Curl (Dumbbell)2 Sets
10 Reps