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Routine Builder
12 Week Course
Created by
Han S
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1: Monday- Leg day (Quad Focused)
Monday
Squat (Bodyweight)
4 sets
Bulgarian Split Squat
3 sets
Standing Calf Raise (Dumbbell)
3 sets
Back Extension (Weighted Hyperextension)
3 sets
Leg Extension (Machine)
3 sets
Hip Abduction (Machine)
3 sets
Hip Adduction (Machine)
6 sets
2: Tuesday- Push day
Tuesday
Chest Press (Machine)
4 sets
Chest Fly (Machine)
3 sets
Single Arm Triceps Pushdown (Cable)
6 sets
Shoulder Press (Dumbbell)
4 sets
Lateral Raise (Dumbbell)
3 sets
Seated Dip Machine
3 sets
3: Thursday- Leg day (Glutes/Hamstrings focused)
Thursday
Sumo Squat
4 sets
Deadlift (Dumbbell)
4 sets
Hip Thrust
4 sets
Reverse Lunge
6 sets
Seated Leg Curl (Machine)
3 sets
Romanian Deadlift (Dumbbell)
4 sets
4: Friday- Pull day+ Core
Friday
Plank
2 sets
Crunch
3 sets
Hip Adduction (Machine)
3 sets
Hip Abduction (Machine)
6 sets
Lat Pulldown (Machine)
4 sets
Dumbbell Row
4 sets
Alternate Biceps Curl
3 sets
