BOF Xperts

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BOF Xperts Attempt until You get, Hi ! Results oriented approach for workout. I specialize in an intense workout it’s what I’m known for . this’s what I am good at.

I’m Gaurav Dass
A freelance Personal Fitness Trainer, and Exercise physiologist with 21years Experience as a “ Fitness & Health “ Contributor, Fitness Model and GymTrainer. I’m a Friendly, No attitude :), non-intimidating, supportive Personal Trainer Genuinely committed to helping people of all ages and levels achieve their fitness goals,and for that I made this page Named BOF Xperts, BOF stands for ( Business of Fitness) Xperts Relates to Actually Experts,
Why people join me ? to know update new training in market, Fitness courses and new fitness Researches , about fitness Equipment and Fitness Staff, though I'm into this industry
I like to keep things simple in-front of my Members or Personal Clients I teach a no gimmick, straightforward/practical. You deserve as a client to get an intense work out each and every time. To push your self further every time. It is absolutely the only way to improve. I currently provide or have provided on-call,online training for celebrities and executives , But that’s not what I want to impress you with What’s more impressive “ I feel is that the
Men and women I train feel comfortable around me and trust in my ability to help them and that we do in fact get great results. I picked up my first weights and two great books by two masters Arnold Schwarzenegger and Joe Weider at the age of 16 and gave it my all I started for a different reason than many perhaps. I was an Arm wrestler with a young athlete body but never wanted to be huge like a competitive builder . Weightlifting and serious exercise started for me as a suggestion from someone I respected as a means to release stress and increase self-confidence watching my body physically change and get stronger was another side benefit that was so cool. Over the years, I’ve been continually amazed at the machine that the human body is and 20 years later am still enthusiastic about the benefits of serious, lifelong exercise
I’m driven at this point in my career as a personal trainer for one main reason seeing the smile on a client’s face when the smile on a client’s faces when they see their bodies change and improve. It’s what I love. for professional help contact: +91 9899912112

19/08/2026

ADVANCED LEGS + CORE
Hypertrophy • Strength • Stability • Athletic Performance
🦵 LEGS
#
Exercise
Sets × Reps
Rest
Focus
1
Back Squat
4 × 6–8
2–3 min
Quads + Glutes
2
Romanian Deadlift
4 × 8–10
2 min
Hamstrings + Glutes
3
Hack Squat
3 × 10–12
90–120 sec
Quad Hypertrophy
4
Bulgarian Split Squat
3 × 10–12/leg
90 sec
Unilateral Strength
5
Seated Leg Curl
3 × 10–15
60–90 sec
Hamstrings
6
Leg Extension
3 × 12–15
60–90 sec
Quad Isolation
7
Standing Calf Raise
4 × 10–15
60–90 sec
Gastrocnemius
8
Seated Calf Raise
3 × 15–20
60 sec
Soleus
🔥 CORE
#
Exercise
Sets × Reps
Rest
Focus
1
Cable Crunch
3 × 10–15
60 sec
Ab Thickness
2
Hanging Leg Raise
3 × 8–12
60–90 sec
Lower Abs
3
Ab Wheel Rollout
3 × 8–12
90 sec
Anti-Extension
4
Cable Woodchop
3 × 12–15/side
60 sec
Obliques
5
Pallof Press
2 × 12–15/side
45–60 sec
Anti-Rotation
⚡ FINISHER
3 Rounds
Walking Lunges × 20 steps
Kettlebell Swing × 15
Plank × 45 sec
Rest 60 sec
🎯 ADVANCED RULES
Compounds: 1–2 RIR
Isolation: 0–1 RIR on final set
Eccentric: 2–3 sec
Maintain controlled depth and alignment.
Progress reps → load.
Don't sacrifice technique for heavier weight.
Core exercises should emphasize bracing and controlled movement, not simply maximum repetitions.
Goal: 🦵 Leg Size + 💪 Strength + 🧱 Core Stability + ⚡ Athletic Performance.

19/08/2026

ADVANCED LEGS + CORE
Hypertrophy • Strength • Stability • Athletic Performance
🦵 LEGS
#
Exercise. Sets × Reps. Rest. Focus
1. Back Squat. 4 × 6–8. 2–3 min. . Quads + Glutes
2.Romanian Deadlift4 × 8–102 min. Hamstrings + Glutes
3
Hack Squat
3 × 10–12
90–120 sec
Quad Hypertrophy
4
Bulgarian Split Squat
3 × 10–12/leg
90 sec
Unilateral Strength
5
Seated Leg Curl
3 × 10–15
60–90 sec
Hamstrings
6
Leg Extension
3 × 12–15
60–90 sec
Quad Isolation
7
Standing Calf Raise
4 × 10–15
60–90 sec
Gastrocnemius
8
Seated Calf Raise
3 × 15–20
60 sec
Soleus
🔥 CORE
#
Exercise
Sets × Reps
Rest
Focus
1
Cable Crunch
3 × 10–15
60 sec
Ab Thickness
2
Hanging Leg Raise
3 × 8–12
60–90 sec
Lower Abs
3
Ab Wheel Rollout
3 × 8–12
90 sec
Anti-Extension
4
Cable Woodchop
3 × 12–15/side
60 sec
Obliques
5
Pallof Press
2 × 12–15/side
45–60 sec
Anti-Rotation
⚡ FINISHER
3 Rounds
Walking Lunges × 20 steps
Kettlebell Swing × 15
Plank × 45 sec
Rest 60 sec
🎯 ADVANCED RULES
Compounds: 1–2 RIR
Isolation: 0–1 RIR on final set
Eccentric: 2–3 sec
Maintain controlled depth and alignment.
Progress reps → load.
Don't sacrifice technique for heavier weight.
Core exercises should emphasize bracing and controlled movement, not simply maximum repetitions.
Goal: 🦵 Leg Size + 💪 Strength + 🧱 Core Stability + ⚡ Athletic Performance.

Address

Delhi
110021

Telephone

9899912112

Website

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