Workout Routine

Lower body sculpt

by Niffler

Workouts

Lower body - Day 1

Abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
9
100 sec

Abductors

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

hip thrust

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec

romanian deadlift

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec

leg curl

2 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
15
100 sec

bulgarian split squat

3 sets

Cable medius kickbacks

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec

Cable medius kickbacks

2 sets

Calf press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
20
100 sec

Calf press

2 sets

Upper body - day 2

Leaning one arm lateral raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec

Leaning one arm lateral raises

2 sets

Cable one arm lateral raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec

Cable one arm lateral raises

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec

seated shoulder press

2 sets

Lat Pulldown (wide grip)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
12
120 sec

Lat Pulldown (wide grip)

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
12
120 sec

seated cable row

2 sets

Bench press dip

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
15
100 sec

Bench press dip

2 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Cable crunch

3 sets

Lower-Upper - day 3

Abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec

Abductors

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
15
120 sec

squat

2 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

Leg press

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
15
120 sec

leg extension

2 sets

Seated lateral raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
20
100 sec

Seated lateral raises

3 sets

Cable bicep curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
15
120 sec

Cable bicep curls

2 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15
100 sec

Abs

3 sets

Lower-Upper - day 4

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
15
100 sec

cable kickback

3 sets

Stiff leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec

Stiff leg deadlift

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
120 sec
2
–
–
10
120 sec
3
–
–
15
120 sec

squat

3 sets

Single leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
9
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

Single leg press

3 sets

Cable chest flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec

Cable chest flyes

2 sets

Rear Delt Flyes

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec

Rear Delt Flyes

2 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Abs

3 sets