Program Description
Construire du muscle sur le bas du corps et bien sculpter le haut du corps
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 10, 2024 12:12
- Last EditedFeb 18, 2025 10:35
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
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Glute Kickback (Cable)
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-12 reps
-
2
Bench Press (Barbell)
3
6-12 reps
-
3
Overhead Press (Machine)
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
6-12 reps
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
2
Hip Thrust (Barbell)3 Sets
6-12 Reps
-
3
Glute Kickback (Cable)3 Sets
8-12 Reps
-
4
Leg Curl3 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Assisted)3 Sets
6-12 Reps
-
2
Bench Press (Barbell)3 Sets
6-12 Reps
-
3
Overhead Press (Machine)3 Sets
8-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
6-12 Reps
-
2
Hip Thrust (Barbell)3 Sets
6-12 Reps
-
3
Hip Abductor (Machine)3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
8-12 Reps
-