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Home Gym PHUL

by Amin A.

Program Description

Hello

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2025 04:31
  • Last Edited
    Jan 06, 2026 05:33
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Hamstrings
11.8%
Triceps
10.5%
Front Delts
9.2%
Chest
8.9%
Lats
7.9%
Glutes
7.9%
Biceps
6.2%
Upper Back
5.9%
Calves
5.9%
Middle Delts
3.3%
Adductors
3%
Abs
2.6%
Forearms
2.3%
Lower Back
2%
Rear Delts
1%
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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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Overhead Press (Barbell)
2
5-8 reps
-
6
Bicep Curl (Barbell)
2
6-10 reps
-
7
Skull Crusher (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Deadlift (Barbell)
3
3-5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Leg Curl
3
6-10 reps
-
5
Calf Raise Dumbbells
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
3
8-12 reps
-
3
Bent Over Row (Barbell)
3
3-5 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Tricep Kickback
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Calf Raise Dumbbells
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
3-5 Reps
@9
4
Pullover (Dumbbell)
3 Sets
6-10 Reps
-
5
Overhead Press (Barbell)
2 Sets
5-8 Reps
-
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
7
Skull Crusher (Dumbbell)
2 Sets
6-10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Deadlift (Barbell)
3 Sets
3-5 Reps
-
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
6-10 Reps
-
5
Calf Raise Dumbbells
3 Sets
6-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
-
3
Bent Over Row (Barbell)
3 Sets
3-5 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Tricep Kickback
3 Sets
8-12 Reps
-
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
-
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Leg Curl
3 Sets
10-15 Reps
-
5
Calf Raise Dumbbells
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-