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Quad and Back Emphasis For Women
by Evan W.
5 athletes joined
Program Description
Second edition of my female focused programs. Inspired by Bridgette.
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 16, 2024 07:29
Last Edited
Jun 07, 2024 04:49
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Week 1
1 / 4 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
@9.5
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Goblet Squat
1 Set
20 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 3
1
Leg Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Hack Squat
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
@9.5
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Goblet Squat
1 Set
20 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 3
1
Leg Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Hack Squat
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
@9.5
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Goblet Squat
1 Set
20 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 3
1
Leg Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Hack Squat
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
@9.5
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Goblet Squat
1 Set
20 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 3
1
Leg Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Hack Squat
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@8.5
@9
@9.5
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5