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BoostcampPNG

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
    Sep 30, 2025 05:42
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
-
-