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Total Beast 4
by John Cognetti
2 athletes joined
Program Description
Female split 4 a week
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
May 29, 2024 01:48
Last Edited
May 29, 2024 05:45
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Week 1
1 / 12 Weeks
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9
Day 1
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
5-9 Reps
@9
4
Step-Up (Weighted)
2 Sets
6-10 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 2
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Pull-Up (Assisted)
1 Set
2 Sets
1 Set
4-8 Reps
4-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
8
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 3
1
Calf Raise (Leg Press)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@9
@9
2
Leg Curl
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
5-9 Reps
@9
4
Glute Kickback
3 Sets
6-8 Reps
@9
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
5-8 Reps
6-10 Reps
@9
@9
7
Y Raise
3 Sets
7-11 Reps
@9
Day 4
1
Straight Leg Calf Raise
2 Sets
1 Set
6-10 Reps
10-12 Reps
@9
@10
2
Safety Bar Squat
2 Sets
3-6 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
7-10 Reps
@10
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5B
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
6-10 Reps
@8
@9
@9
7
Lateral Raise (Cable)
3 Sets
8-10 Reps
@9
8
Single Arm Pushdown
1 Set
2 Sets
7-10 Reps
7-10 Reps
@8
@9