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Sofias Booty Program

by Davud J.
1 athletes joined

Program Description

For novies and intermideate gym enjoyers that are trying to build a thick lower body.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 30, 2025 04:59
  • Last Edited
    Oct 04, 2025 01:13

Summary

Transform your glutes and overall strength with Sofia's Booty Program, a comprehensive 18-week journey designed for those ready to elevate their training. Comprising four workouts each week, this program blends upper and lower body exercises, focusing on effective movements like glute bridges and leg presses, ensuring balanced development. With detailed guidance on sets and reps, you’ll build muscle while refining your technique. Get ready to sculpt your physique and boost your confidence with every rep!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Triceps
10.5%
Glutes
9.5%
Quadriceps
8.1%
Lats
7.9%
Upper Back
7.5%
Abs
6.8%
Chest
6.6%
Front Delts
6.6%
Middle Delts
6.6%
Calves
5.5%
Lower Back
3.7%
Adductors
3.1%
Abductors
2.9%
Biceps
2.6%
Rear Delts
1.3%
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Lat Pulldown
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
6-10 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Pull-Up (Assisted)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Dumbell Curl
3
8-12 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Leg Extension
2
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Decline Sit Up (Weighted)
2
8-12 reps
-
7
Calf Raise (Leg Press)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Dumbell Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Dumbell Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
2
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
3
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Decline Sit Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Calf Raise (Leg Press)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-