Lower body
Body Heatmap
Target Muscles
Bulgarian Split Squat
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
6
10
2
6
10
3
6
10
Hip Abduction (Machine)
112 reps1
212 reps2
345 kgF
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
40
12
2
45
12
F
45
-
Leg Press (Machine)
112 reps1
212 reps2
370 kgF
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
60
12
2
70
12
F
70
-
Sumo Squat (Dumbbell)
112 reps1
212 reps2
312 reps3
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
10
12
2
10
12
3
10
12
Glute Bridge
115 reps1
215 reps2
315 reps3
GlutesHamstrings
Glute Bridge
GlutesHamstrings
Set
Reps
1
15
2
15
3
15
Plank
100:601
Abs
Plank
Abs
Set
Time
1
-
Sit Up (Weighted)
120 reps1
Abs
Sit Up (Weighted)
Abs
Set
+KG
Reps
1
6
20
Lying Leg Raise
120 reps1
Abs
Lying Leg Raise
Abs
Set
Reps
1
20
Dead Bug
120 reps1
Abs
Dead Bug
Abs
Set
Reps
1
20
Toe Touch
120 reps1
AbsHamstrings
Toe Touch
AbsHamstrings
Set
Reps
1
20
Treadmill
109:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
