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BoostcampPNG

Upper Lower glute focus

by Rinaz
2 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 31, 2024 11:19
  • Last Edited
    Aug 10, 2024 08:13
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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
Star
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
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Sumo Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Nordic Curl
3
5-8 reps
RPE 9
5
Hip Adductor (Machine)
1
2
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Abs Crunch (Bodyweight)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
6-12 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
5
EZ Bar Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Safety Bar Squat
3
8-12 reps
3
Hip Thrust (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Hip Abductor (Machine)
3
12-20 reps
RPE 9
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Push Up
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Hammer Curl
4
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Push Up
3 Sets
6-12 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Overhead Press (Dumbbell)
2 Sets
10-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
EZ Bar Tricep Pushdown (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Push Up
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Hammer Curl
4 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
@8
2
Safety Bar Squat
3 Sets
8-12 Reps
3
Hip Thrust (Barbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Hip Abductor (Machine)
3 Sets
12-20 Reps
@9
6
Standing Calf Raise
2 Sets
12-15 Reps
@9.5
Day 1
1
Hip Thrust (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8
3
Sumo Deadlift (Dumbbell)
3 Sets
10-12 Reps
@8
4
Nordic Curl
3 Sets
5-8 Reps
@9
5
Hip Adductor (Machine)
1 Set
2 Sets
15-20 Reps
15-20 Reps
@8
@9
6
Abs Crunch (Bodyweight)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@9