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TWR - 01
by Aditya R.
Program Description
Build size and strength in the gym 3 days per week. Designed for a randomised gym schedule while still hitting every muscle group once a week. Basic PPL structure broken down into 3 x 4-week blocks. Block 1: Volumising - focus on accessories and basic Compound Variation Movements to bring up lacking muscle groups. Prep for high volume work in later blocks. Block 2: Compound Variations - focus on becoming familiar with the bar and building a strong foundation for Main Compound Movements in the next block. Block 3: Main Compound Movements - focus on SBDOHP and building strength in those movements while maintaining strong accessories to complement strength gains and continue to build muscle.
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 14, 2024 07:39
Last Edited
May 08, 2024 02:15
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Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
3
Lat Pulldown
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
5
Lat Prayer
1 Set
1 Set
15 Reps
15 Reps
@7
@8
6
Bicep Curl (Cable)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@7
@8
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Seated Hamstring Curl
1 Set
1 Set
20 Reps
20 Reps
@7
@8
3
Leg Press
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Hip Abductor (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
5
Walking Lunge
2 Sets
20 Reps
@7
6
Leg Extension
2 Sets
20 Reps
7
Seated Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@7
@8
Day 2
1
Chest Press (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
5
Chest Fly (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
8
Seated Calf Raise
1 Set
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Lat Prayer
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
7
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
5
Walking Lunge
3 Sets
20 Reps
@8
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
7
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@7
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
5
Lat Prayer
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
7
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
5
Walking Lunge
3 Sets
20 Reps
@8
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
7
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
5
Walking Lunge
3 Sets
20 Reps
@8
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
7
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@9
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Lat Prayer
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
7
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
Day 1
1
Deadlift (Paused)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10-12 Reps
@7
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@7
@8
4
Lat Prayer
3 Sets
12-15 Reps
@7
5
Face Pull
3 Sets
12-15 Reps
@7
6
Alternating Dumbbell Curl
3 Sets
10 Reps
@7
7
Rope Hammer Curl
3 Sets
10 Reps
@7
Day 3
1
Squat (Paused)
3 Sets
10 Reps
@7
2
Seated Hamstring Curl
3 Sets
12-15 Reps
@7
3
Single Leg Press
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
12-15 Reps
@7
5
Walking Lunge
3 Sets
20 Reps
@7
6
Leg Extension
3 Sets
12-15 Reps
@7
7
Seated Calf Raise
3 Sets
12-15 Reps
@7
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7
3
Close Grip Bench Press (Smith Machine)
3 Sets
12-15 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@7
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
7
Dip (Bodyweight)
3 Sets
AMRAP
Day 1
1
Deadlift (Paused)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Lat Prayer
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
6
Alternating Dumbbell Curl
3 Sets
10 Reps
@8
7
Rope Hammer Curl
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Close Grip Bench Press (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
7
Dip (Bodyweight)
3 Sets
AMRAP
Day 3
1
Squat (Paused)
3 Sets
8 Reps
@8
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
3
Single Leg Press
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8
5
Walking Lunge
3 Sets
20 Reps
@7
6
Leg Extension
3 Sets
10-12 Reps
@8
7
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 3
1
Squat (Paused)
3 Sets
8 Reps
@8
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
3
Single Leg Press
3 Sets
10 Reps
@8
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8
5
Walking Lunge
3 Sets
20 Reps
@7
6
Leg Extension
3 Sets
10-12 Reps
@8
7
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Deadlift (Paused)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8.5
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Lat Prayer
3 Sets
12-15 Reps
@8.5
5
Face Pull
3 Sets
12-15 Reps
@8.5
6
Alternating Dumbbell Curl
3 Sets
10 Reps
@8.5
7
Rope Hammer Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
6 Reps
@8
3
Close Grip Bench Press (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@8.5
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@8.5
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8.5
7
Dip (Bodyweight)
3 Sets
AMRAP
Day 1
1
Deadlift (Paused)
3 Sets
3 Reps
@9
2
Lat Pulldown
3 Sets
8-10 Reps
@8.5
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Lat Prayer
3 Sets
12-15 Reps
@8.5
5
Face Pull
3 Sets
12-15 Reps
@8.5
6
Alternating Dumbbell Curl
3 Sets
10 Reps
@8.5
7
Rope Hammer Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@8
2
Overhead Press (Barbell)
3 Sets
3 Reps
@9
3
Close Grip Bench Press (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@8.5
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@8.5
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8.5
7
Dip (Bodyweight)
3 Sets
AMRAP
Day 3
1
Squat (Paused)
3 Sets
3 Reps
@9
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@8.5
3
Single Leg Press
3 Sets
10 Reps
@8.5
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8.5
5
Walking Lunge
3 Sets
20 Reps
@7
6
Leg Extension
3 Sets
10-12 Reps
@8.5
7
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8.5
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Lat Prayer
3 Sets
12-15 Reps
@8.5
5
Face Pull
3 Sets
12-15 Reps
@8.5
6
Alternating Dumbbell Curl
3 Sets
10 Reps
@8.5
7
Rope Hammer Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
5 Reps
@6.5
3
Close Grip Bench Press (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@8.5
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@8.5
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8.5
7
Dip (Bodyweight)
3 Sets
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@8.5
3
Single Leg Press
3 Sets
10 Reps
@8.5
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8.5
5
Walking Lunge
3 Sets
20 Reps
@7
6
Leg Extension
3 Sets
10-12 Reps
@8.5
7
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8.5
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Lat Prayer
3 Sets
12-15 Reps
@8.5
5
Face Pull
3 Sets
12-15 Reps
@8.5
6
Alternating Dumbbell Curl
3 Sets
10 Reps
@8.5
7
Rope Hammer Curl
3 Sets
10 Reps
@8.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@8.5
3
Single Leg Press
3 Sets
10 Reps
@8.5
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8.5
5
Walking Lunge
3 Sets
20 Reps
@7
6
Leg Extension
3 Sets
10-12 Reps
@8.5
7
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
5 Reps
@6.5
3
Close Grip Bench Press (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@8.5
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@8.5
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8.5
7
Dip (Bodyweight)
3 Sets
AMRAP
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8.5
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Lat Prayer
3 Sets
12-15 Reps
@8.5
5
Face Pull
3 Sets
12-15 Reps
@8.5
6
Alternating Dumbbell Curl
3 Sets
10 Reps
@8.5
7
Rope Hammer Curl
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
5 Reps
@6.5
3
Close Grip Bench Press (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@8.5
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@8.5
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8.5
7
Dip (Bodyweight)
3 Sets
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@8.5
3
Single Leg Press
3 Sets
10 Reps
@8.5
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8.5
5
Walking Lunge
3 Sets
20 Reps
@7
6
Leg Extension
3 Sets
10-12 Reps
@8.5
7
Seated Calf Raise
3 Sets
10-12 Reps
@8.5
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8.5
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
4
Lat Prayer
3 Sets
12-15 Reps
@8.5
5
Face Pull
3 Sets
12-15 Reps
@8.5
6
Alternating Dumbbell Curl
3 Sets
10 Reps
@8.5
7
Rope Hammer Curl
3 Sets
10 Reps
@8.5
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
5 Reps
@6.5
3
Close Grip Bench Press (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@8.5
4
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@8.5
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8.5
7
Dip (Bodyweight)
3 Sets
AMRAP
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@8.5
3
Single Leg Press
3 Sets
10 Reps
@8.5
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8.5
5
Walking Lunge
3 Sets
20 Reps
@7
6
Leg Extension
3 Sets
10-12 Reps
@8.5
7
Seated Calf Raise
3 Sets
10-12 Reps
@8.5