3 x a week lower body emphasis

by Nick G.

10 athletes joined

Program Description

G

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jul 22, 2024 09:25
Last Edited
Sep 04, 2024 03:50

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Romanian Deadlift (Barbell)

1

1

1

5-10 reps

5-10 reps

5-10 reps

RPE 7

RPE 8

RPE 9

2

Leg Extension

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

3

Chest Press (Machine)

2

1

1

5-10 reps

5-10 reps

5-10 reps

RPE 8

RPE 9

RPE 10

4

Dumbbell Row

1

2

1

5-15 reps

5-15 reps

5-15 reps

RPE 8

RPE 9

RPE 10

5

Cable Crunch

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

Day 2

1

Belt Squat

1

2

1

5-10 reps

5-10 reps

5-10 reps

RPE 7

RPE 8

RPE 9

2

Hip Thrust (Barbell)

2

1

1

5-10 reps

5-10 reps

5-10 reps

RPE 8

RPE 9

RPE 10

3

Hamstring Curl

2

1

1

5-15 reps

5-15 reps

5-15 reps

RPE 8

RPE 9

RPE 10

4

Hanging Leg Raise

2

1

1

AMRAP

AMRAP

AMRAP

RPE 8

RPE 9

RPE 10

Day 3

1

Split Squat (Dumbbell)

1

1

1

5-10 reps

5-10 reps

5-10 reps

RPE 8

RPE 9

RPE 10

2

Glute Kickback (Cable)

1

1

1

8-12 reps

8-12 reps

8-12 reps

RPE 8

RPE 9

RPE 10

3

Hamstring Curl

1

1

1

8-12 reps

8-12 reps

8-12 reps

RPE 8

RPE 9

RPE 10

4

Pull-Up (Assisted)

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

5

Dip (Assisted)

2

1

1

5-12 reps

5-12 reps

5-12 reps

RPE 8

RPE 9

RPE 10

Day 1

1

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

5-10 Reps

5-10 Reps

5-10 Reps

@7

@8

@9

2

Leg Extension

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

3

Chest Press (Machine)

2 Sets

1 Set

1 Set

5-10 Reps

5-10 Reps

5-10 Reps

@8

@9

@10

4

Dumbbell Row

1 Set

2 Sets

1 Set

5-15 Reps

5-15 Reps

5-15 Reps

@8

@9

@10

5

Cable Crunch

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

Day 2

1

Belt Squat

1 Set

2 Sets

1 Set

5-10 Reps

5-10 Reps

5-10 Reps

@7

@8

@9

2

Hip Thrust (Barbell)

2 Sets

1 Set

1 Set

5-10 Reps

5-10 Reps

5-10 Reps

@8

@9

@10

3

Hamstring Curl

2 Sets

1 Set

1 Set

5-15 Reps

5-15 Reps

5-15 Reps

@8

@9

@10

4

Hanging Leg Raise

2 Sets

1 Set

1 Set

AMRAP

AMRAP

AMRAP

@8

@9

@10

Day 3

1

Split Squat (Dumbbell)

1 Set

1 Set

1 Set

5-10 Reps

5-10 Reps

5-10 Reps

@8

@9

@10

2

Glute Kickback (Cable)

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

@8

@9

@10

3

Hamstring Curl

1 Set

1 Set

1 Set

8-12 Reps

8-12 Reps

8-12 Reps

@8

@9

@10

4

Pull-Up (Assisted)

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10

5

Dip (Assisted)

2 Sets

1 Set

1 Set

5-12 Reps

5-12 Reps

5-12 Reps

@8

@9

@10