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My Programm

by Stefan H.
1 athletes joined

Program Description

Build muscle Empty days=rest days

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 07:04
  • Last Edited
    Sep 06, 2025 03:37

Summary

Unlock your potential with "My Programm," a comprehensive 9-week training plan designed for serious lifters. Committing to 6 days a week, this program focuses on building strength and muscle across all major muscle groups, with targeted workouts that include a variety of exercises like tricep pushdowns, close grip bench presses, and bicep curls. Whether you're looking to enhance your upper body or increase overall fitness, this structured approach will keep you motivated and on track to achieve your goals. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Triceps
10.1%
Biceps
9.6%
Front Delts
9.5%
Chest
9.3%
Quadriceps
9.1%
Lats
8.5%
Hamstrings
7.8%
Middle Delts
7%
Glutes
5.6%
Rear Delts
3.5%
Lower Back
3%
Calves
2.2%
Forearms
1.7%
Abs
1.1%
Adductors
0.5%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Dip (Bodyweight)
3
10 reps
-
5A
Pullover (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
10 reps
-
7
Calf Raise (Machine)
3
10 reps
-
8
Calf Raise (Machine)
3
10 reps
-
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
No exercises added to this day
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
2
4
10 reps
6 reps
-
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Lateral Raise (Cable)
7
10 reps
-
7
Shrug (Barbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
4
10 reps
6 reps
-
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Front Raise
3
20 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Cable)
4
10 reps
-
6
Lateral Raise (Cable)
7
10 reps
-
7
Shrug (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
2
4
10 reps
6 reps
-
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Rear Delt Row
4
10 reps
-
6
Lateral Raise (Cable)
7
10 reps
-
7
Shrug (Barbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
8
10 reps
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Lateral Raise (Cable)
4
10 reps
-
5
Seated Front Raise
4
10 reps
-
6
Reverse Pec Deck
4
10 reps
-
7
Shrug (Dumbbell)
5
10 reps
-
8
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
10 reps
-
2
Tricep Dip (Bodyweight)
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Bench Press (Close Grip)
3
10 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
10 reps
-
8
Bicep Curl (Dumbbell)
3
10 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
8 reps
-
2
Incline Chest Fly (Dumbbell)
6
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Cable Crossover
7
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
5
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
4
Seated Front Raise
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
4
15 reps
-
7
Tricep Extension (Dumbbell)
3
15 reps
-
8
Bench Press (Close Grip)
3
8 reps
-
9A
Skull Crusher (Barbell)
3
8 reps
-
9B
Tricep Kickback
3
10 reps
-
10
Seated Dip (Machine)
3
15 reps
-
11
Shrug (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
4
5 reps
8 reps
-
-
2
Lat Pulldown
3
8 reps
-
3
Barbell Row
2
8 reps
-
4
Dumbbell Row
3
8 reps
-
5
Seated Row (Machine)
3
8 reps
-
6
Seated Row (Cable)
3
8 reps
-
7
Back Extension
2
10 reps
-
8
Deadlift (Barbell)
2
5
10 reps
8 reps
-
-
9
Pullover (Dumbbell)
5
8 reps
-
10
Shrug (Dumbbell)
3
8 reps
-
11
Upright Row (Barbell)
3
8 reps
-
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
7
10 reps
-
6
Bicep Curl (EZ Bar)
4
12 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Spider Curl
3
10 reps
-
9
Preacher Curl (Dumbbell)
3
10 reps
-
10
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Barbell Row
4
10 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
T-Bar Row
3
10 reps
-
6
Lat Pulldown
3
10 reps
-
7
Seated Row (Cable)
3
10 reps
-
8
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
6
10 reps
-
2
Decline Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Cable Crossover
7
12 reps
-
5
Preacher Curl (EZ Bar)
2
4
10 reps
12 reps
-
-
6
Alternating Dumbbell Curl
3
20 reps
-
7
Spider Curl
3
10 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
10
Calf Raise (Machine)
3
10 reps
-
11
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
6
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Cable Crossover
7
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
-
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Cable Crossover
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4
10 reps
8 reps
-
-
2
Incline Chest Fly (Dumbbell)
6
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Cable Crossover
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4
10 reps
8 reps
-
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Incline Chest Fly (Dumbbell)
4
8 reps
-
4
Cable Crossover
4
10 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
6
10 reps
-
2
Dumbbell Row
4
10 reps
-
3
T-Bar Row
4
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5A
Seated Row (Cable)
3
10 reps
-
6
Deadlift (Barbell)
4
10 reps
-
7
Back Extension
3
10 reps
-
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
6
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Seated Row (Cable)
7
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
4
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
T-Bar Row
4
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
7
Back Extension
4
8 reps
-
8
Straight Arm Pulldown
7
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
6
10 reps
-
2
T-Bar Row
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
7
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Pullover (EZ Bar)
4
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Single Arm Row (Dumbbell)
4
10 reps
-
7
Back Extension
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
8
10 reps
-
2
Standing Shoulder Press (Dumbbell)
4
10 reps
-
3
Front Raise
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
7
Shrug (Dumbbell)
6
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
7
10 reps
-
2
Deadlift (Barbell)
4
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
T-Bar Row
3
8 reps
-
6
Seated Row (Cable)
4
8 reps
-
7
Back Extension
4
8 reps
-
8
Straight Arm Pulldown
7
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
10 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Incline Chest Fly (Dumbbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Decline Bench Press (Barbell)
3
8 reps
-
6
Bicep Curl (Barbell)
5
10 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Preacher Curl (Dumbbell)
3
10 reps
-
9
Hammer Curl (Dumbbell)
2
12 reps
-
10
Reverse Bicep Curl (EZ Bar)
6
15 reps
-
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Barbell)
7
10 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
7
Bicep Curl (Dumbbell)
3
20 reps
-
8
Spider Curl
3
10 reps
-
9
Preacher Curl (EZ Bar)
3
10 reps
-
10
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
5
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Skull Crusher (Barbell)
7
10 reps
-
5
Bicep Curl (Barbell)
4
12 reps
-
6
Bicep Curl (Dumbbell)
3
20 reps
-
7
Spider Curl
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Hammer Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
3
10 reps
12 reps
-
-
2
Bench Press (Close Grip)
3
12 reps
-
3
Skull Crusher (Barbell)
7
10 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Bicep Curl (Dumbbell)
3
20 reps
-
6
Spider Curl
3
10 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10 reps
-
2
V-Handle Tricep Pushdown (Cable)
6
12 reps
-
3
Dip (Assisted)
3
-
4
Bench Press (Close Grip)
3
10 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
6
Bicep Curl (Machine)
4
10 reps
-
7
Preacher Curl (EZ Bar)
4
10 reps
-
8
Hammer Curl (Dumbbell)
4
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Bicep Curl (Barbell)
4
10 reps
-
11
Seated Calf Raise
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
6
10 reps
-
2
Leg Curl
3
10 reps
-
3
Single-Leg Leg Curl
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Leg Press
4
10 reps
-
7
Hack Squat
4
10 reps
-
8
Front Squat (Barbell)
4
10 reps
-
9
Lunge (Dumbbell)
3
10 reps
-
10
Leg Extension
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4
10 reps
6 reps
-
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Seated Front Raise
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Upright Row (Cable)
7
10 reps
-
6
Shrug (Barbell)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
10 reps
20 reps
-
-
2
Leg Press
4
10 reps
-
3
Squat (Barbell)
4
6 reps
-
4
Lunge (Barbell)
3
16 reps
-
5
Leg Extension
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
7
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Leg Extension
2
2
10 reps
20 reps
-
-
6
Front Squat (Barbell)
3
8 reps
-
7
Hack Squat
3
8 reps
-
8
Walking Lunge
3
10 reps
-
9
Leg Extension
3
12 reps
-
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
7
10 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
3
10 reps
-
4
Squat (Smith Machine)
5
6 reps
-
5
Lunge (Barbell)
4
8 reps
-
6
Lying Leg Curl
3
10 reps
-
7
Leg Curl
6
10 reps
-
8
Romanian Deadlift (Barbell)
3
8 reps
-
9
Partial Calf Raise
3
10 reps
-
10
Seated Calf Raise
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
8
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Press
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Calf Raise (Machine)
5
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4
10 reps
6 reps
-
-
2
Lateral Raise (Dumbbell)
4
10 reps
-
3
Front Raise
3
20 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Rear Delt Fly (Cable)
4
10 reps
-
6
Lateral Raise (Cable)
7
10 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
3
10 reps
12 reps
-
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
9
Bench Press (Close Grip)
3
12 reps
-
10
Skull Crusher (Barbell)
7
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
10 reps
15 reps
-
-
2
Leg Press
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Lunge (Barbell)
4
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Leg Curl
6
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
7
10 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
3
10 reps
-
4
Squat (Smith Machine)
5
6 reps
-
5
Lunge (Dumbbell)
4
8 reps
-
6
Lying Leg Curl
3
10 reps
-
7
Leg Curl
3
10 reps
-
8
Seated Calf Raise
6
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
-
2
Front Squat (Barbell)
7
8 reps
-
3
Hack Squat
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
4
10 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Leg Curl
3
10 reps
-
8
Leg Press
3
10 reps
-
9
Seated Calf Raise
6
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
7
10 reps
-
2
Front Squat (Barbell)
4
8 reps
-
3
Leg Press
4
8 reps
-
4
Hack Squat
4
10 reps
-
5
Deadlift (Barbell)
4
10 reps
-
6
Leg Curl
4
10 reps
-
7
Lying Leg Curl
4
10 reps
-
8
Leg Press
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Week 1
1 / 9 Weeks
Day 3
No exercises added to this day
Day 2
1
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
2
Tricep Dip (Bodyweight)
3 Sets
10 Reps
-
3
Skull Crusher (Barbell)
3 Sets
10 Reps
-
4
Bench Press (Close Grip)
3 Sets
10 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
9
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
10
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Chest Press (Machine)
5 Sets
10 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5A
Pullover (Dumbbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-
7
Calf Raise (Machine)
3 Sets
10 Reps
-
8
Calf Raise (Machine)
3 Sets
10 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)
6 Sets
10 Reps
-
2
Dumbbell Row
4 Sets
10 Reps
-
3
T-Bar Row
4 Sets
10 Reps
-
4
Bent Over Row (Barbell)
3 Sets
10 Reps
-
5A
Seated Row (Cable)
3 Sets
10 Reps
-
6
Deadlift (Barbell)
4 Sets
10 Reps
-
7
Back Extension
3 Sets
10 Reps
-
Day 5
1
Lateral Raise (Dumbbell)
8 Sets
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
3
Front Raise
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
7
Shrug (Dumbbell)
6 Sets
10 Reps
-
Day 6
1
Lying Leg Curl
6 Sets
10 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Single-Leg Leg Curl
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Leg Press
4 Sets
10 Reps
-
7
Hack Squat
4 Sets
10 Reps
-
8
Front Squat (Barbell)
4 Sets
10 Reps
-
9
Lunge (Dumbbell)
3 Sets
10 Reps
-
10
Leg Extension
4 Sets
10 Reps
-