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Upper Lower glute focus

by Rinaz
4 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
    Jun 18, 2025 12:33

Summary

Transform your physique with this focused 12-week Upper Lower Glute program, designed for four days a week of targeted training. Each session blends upper body strength exercises with a dedicated glute emphasis, ensuring balanced development and powerful lifts. Whether you're using bodyweight or equipment from your garage gym, this program will guide you through effective movements that build strength and enhance muscle definition. Get ready to elevate your training and achieve your fitness goals!
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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