logo
BoostcampPNG

Strong Curves: Gluteal Goddess (2025)

by Lorraine L

Program Description

Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly. Support the creator and get in depth information by purchasing his new book Glute Lab on Amazon paperback or Kindle.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 18, 2025 06:14
  • Last Edited
    May 18, 2025 06:14

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
21.4%
Abs
10.4%
Hamstrings
10.3%
Quadriceps
10.1%
Upper Back
7.9%
Lats
7.5%
Lower Back
6.5%
Front Delts
5.1%
Triceps
4.8%
Chest
4%
Middle Delts
3.5%
Biceps
2.6%
Abductors
2.3%
Adductors
1.8%
Forearms
1.5%
Full Body
0.3%
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
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
Glute Bridge (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Box Squat (Barbell)
3
5 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 9
6
Standing Hip Abduction (Cable)
1
20 reps
RPE 7
7
Plank
1
60 secs
RPE 10
8
Side Plank
1
60 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Box Squat (Barbell)
3
5 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 9
6
Standing Hip Abduction (Cable)
1
20 reps
RPE 7
7
Plank
1
60 secs
RPE 10
8
Side Plank
1
60 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Box Squat (Barbell)
3
5 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 9
6
Standing Hip Abduction (Cable)
1
20 reps
RPE 7
7
Plank
1
60 secs
RPE 10
8
Side Plank
1
60 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Box Squat (Barbell)
3
5 reps
RPE 9
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Deadlift (Barbell)
3
5 reps
RPE 9
6
Standing Hip Abduction (Cable)
1
20 reps
RPE 7
7
Plank
1
60 secs
RPE 10
8
Side Plank
1
60 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3-8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 9
4
Bench Press (Barbell)
3
3-8 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 6.5
7
Ab Wheel
1
8-20 reps
RPE 7
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3-8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 9
4
Bench Press (Barbell)
3
3-8 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 6.5
7
Ab Wheel
1
8-20 reps
RPE 7
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3-8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 9
4
Bench Press (Barbell)
3
3-8 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 6.5
7
Ab Wheel
1
8-20 reps
RPE 7
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3-8 reps
RPE 8.5
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Squat (Barbell)
3
5 reps
RPE 9
4
Bench Press (Barbell)
3
3-8 reps
RPE 8
5
Good Morning
3
8-12 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 6.5
7
Ab Wheel
1
8-20 reps
RPE 7
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Inverted Row
3
6-12 reps
RPE 8
3
Zercher Squat (Barbell)
3
5-10 reps
RPE 7
4
Decline Push Up
1
5-20 reps
RPE 7
5
Sumo Deadlift (Barbell)
3
6-12 reps
RPE 7
6
Lateral Banded Walk
1
20 reps
RPE 7
7
Abs Crunch (Weighted)
1
20 reps
RPE 7
8
Pallof Press
1
15 secs
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Chin-Up (Assisted)
3
5 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 7
6
Lying Abductions
1
20 reps
RPE 7
7
V-Up
1
20 reps
RPE 7
8
Side Bend (Dumbbell)
1
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Chin-Up (Assisted)
3
5 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 7
6
Lying Abductions
1
20 reps
RPE 7
7
V-Up
1
20 reps
RPE 7
8
Side Bend (Dumbbell)
1
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Chin-Up (Assisted)
3
5 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 7
6
Lying Abductions
1
20 reps
RPE 7
7
V-Up
1
20 reps
RPE 7
8
Side Bend (Dumbbell)
1
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Chin-Up (Assisted)
3
5 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Military Press (Barbell)
3
8 reps
RPE 8
5
Back Extension
2
12 reps
RPE 7
6
Lying Abductions
1
20 reps
RPE 7
7
V-Up
1
20 reps
RPE 7
8
Side Bend (Dumbbell)
1
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Push Press (Barbell)
3
6 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 6.5
6
Standing Hip Abduction (Cable)
1
10-30 reps
RPE 6
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Push Press (Barbell)
3
6 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 6.5
6
Standing Hip Abduction (Cable)
1
10-30 reps
RPE 6
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Push Press (Barbell)
3
6 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 6.5
6
Standing Hip Abduction (Cable)
1
10-30 reps
RPE 6
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-20 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
4
Push Press (Barbell)
3
6 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 6.5
6
Standing Hip Abduction (Cable)
1
10-30 reps
RPE 6
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2-30 reps
RPE 7
2
Pull-Up (Bodyweight)
3
1-3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
Leg Curl
2
6-15 reps
RPE 7
6
Hip Rotations (Banded)
1
8-15 reps
RPE 7
7
Walkout Plank
1
8-15 reps
RPE 8
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Cable)
3
8 reps
RPE 8
3
Goblet Squat
3
5 reps
RPE 9
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pull Through (Cable)
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10 reps
RPE 8
7
Turkish Get Up
1
5 reps
RPE 9
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Cable)
3
8 reps
RPE 8
3
Goblet Squat
3
5 reps
RPE 9
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pull Through (Cable)
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10 reps
RPE 8
7
Turkish Get Up
1
5 reps
RPE 9
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Cable)
3
8 reps
RPE 8
3
Goblet Squat
3
5 reps
RPE 9
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pull Through (Cable)
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10 reps
RPE 8
7
Turkish Get Up
1
5 reps
RPE 9
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
20 reps
RPE 7
2
Single Arm Row (Cable)
3
8 reps
RPE 8
3
Goblet Squat
3
5 reps
RPE 9
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
5
Pull Through (Cable)
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10 reps
RPE 8
7
Turkish Get Up
1
5 reps
RPE 9
8
Pallof Press
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
30-60 secs
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Narrow Push Up
3
5-15 reps
RPE 8
5
Single Leg Deadlift
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Sit Up
1
10-20 reps
RPE 8
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
30-60 secs
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Narrow Push Up
3
5-15 reps
RPE 8
5
Single Leg Deadlift
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Sit Up
1
10-20 reps
RPE 8
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
30-60 secs
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Narrow Push Up
3
5-15 reps
RPE 8
5
Single Leg Deadlift
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Sit Up
1
10-20 reps
RPE 8
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
30-60 secs
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Narrow Push Up
3
5-15 reps
RPE 8
5
Single Leg Deadlift
3
8-12 reps
RPE 8
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Sit Up
1
10-20 reps
RPE 8
8
Side Bend (Dumbbell)
1
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Military Press (Barbell)
3
8-12 reps
RPE 8
5
Back Extension
3
8-15 reps
RPE 7
6
Side Lying Hip Abductions
1
10-30 reps
RPE 7
7
Hanging Leg Raise
1
8-20 reps
RPE 7
8
Landmine Oblique Twist
1
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Glute Bridge (Barbell)
3 Sets
20 Reps
@7
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
3
Box Squat (Barbell)
3 Sets
5 Reps
@9
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
5
Deadlift (Barbell)
3 Sets
5 Reps
@9
6
Standing Hip Abduction (Cable)
1 Set
20 Reps
@7
7
Plank
1 Set
60 secs
@10
8
Side Plank
1 Set
60 secs
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
20 Reps
@7
2
Single Arm Row (Cable)
3 Sets
8 Reps
@8
3
Goblet Squat
3 Sets
5 Reps
@9
4
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
@8
5
Pull Through (Cable)
3 Sets
8-12 Reps
@8
6
Side Lying Hip Abductions
1 Set
10 Reps
@8
7
Turkish Get Up
1 Set
5 Reps
@9
8
Pallof Press
1 Set
8-12 Reps
@8
Day 2
1
Single Leg Hip Thrust
3 Sets
8-20 Reps
@7
2
Chin-Up (Assisted)
3 Sets
5 Reps
@9
3
Step-Up (Weighted)
3 Sets
10 Reps
@8
4
Military Press (Barbell)
3 Sets
8 Reps
@8
5
Back Extension
2 Sets
12 Reps
@7
6
Lying Abductions
1 Set
20 Reps
@7
7
V-Up
1 Set
20 Reps
@7
8
Side Bend (Dumbbell)
1 Set
20 Reps
@7