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Dave’s Bikini Build

by Dave H.

Program Description

A bikini bodybuilding workout is a targeted fitness program designed to sculpt a lean, symmetrical, and aesthetically pleasing physique with an emphasis on glutes, shoulders, and core. Unlike traditional bodybuilding, the bikini division does not focus on extreme muscularity, but rather on balance, poise, and feminine muscle tone. Training Focus • Glutes & Hamstrings: Key areas for bikini athletes. Workouts emphasize shaping and lifting the glutes without overdeveloping the quads. • Shoulders: Round, capped deltoids create the illusion of a smaller waist and balanced upper body. • Core: A flat, tight midsection with visible muscle tone, but not overdeveloped or blocky. • Back & Lats: Mild development to add V-taper and improve symmetry.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 07, 2025 09:16
  • Last Edited
    Jun 07, 2025 10:33
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Fly (dumbbells)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Hammer Strength Shoulder Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Front Raise
1
1
18 reps
15 reps
RPE 7
RPE 7
5
Lateral Raise (Dumbbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
6
Abs Crunch (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Hip Abductor (Machine)
2
1
12 reps
8 reps
RPE 7
RPE 7
4
Glute Bridge (Barbell)
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Reverse Hyperextension
3
30 reps
RPE 6
7
Lateral Banded Walk
3
20 reps
RPE 6
8
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
20 reps
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
High Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
18 reps
15 reps
RPE 7
RPE 7
2
Incline Chest Fly (Dumbbell)
1
1
20 reps
18 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Hammer Curl (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
6
Tricep Pushdown (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
7
Overhead Tricep Extension (Cable)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
8
Abs Crunch (Machine)
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
30 reps
RPE 7
2
Hack Squat
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Walking Lunge
3
20 reps
-
4
Hip Abductor (Machine)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Glute Bridge (Barbell)
3
12 reps
RPE 7
6
Glute Kickback (Cable)
3
15 reps
RPE 7
7
Reverse Hyperextension
3
30 reps
RPE 7
8
Lateral Banded Walk
3
20 reps
RPE 6
9
Hip Abduction (Band)
4
30 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Reverse Fly (dumbbells)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@7
@7
2
Hammer Strength Shoulder Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Front Raise
1 Set
1 Set
18 Reps
15 Reps
@7
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@7
@7
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
Day 2
1
Lying Leg Curl
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
3
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
8 Reps
@7
@7
4
Glute Bridge (Barbell)
3 Sets
12 Reps
@7
5
Glute Kickback (Cable)
3 Sets
15 Reps
@7
6
Reverse Hyperextension
3 Sets
30 Reps
@6
7
Lateral Banded Walk
3 Sets
20 Reps
@6
8
Hip Abduction (Band)
4 Sets
30 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
20 Reps
14 Reps
12 Reps
10 Reps
@7
@7
@7
@7
2
High Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7
@7
@7
5
Glute Bridge (Barbell)
3 Sets
12 Reps
@7
6
Glute Kickback (Cable)
3 Sets
15 Reps
@7
7
Reverse Hyperextension
3 Sets
30 Reps
@7
8
Lateral Banded Walk
3 Sets
20 Reps
@6
9
Hip Abduction (Band)
4 Sets
30 Reps
@6
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
18 Reps
15 Reps
@7
@7
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
20 Reps
18 Reps
@7
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@7
@7
4
Hammer Curl (Cable)
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
@7
@7
@7
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
@7
@7
@7
Day 5
1
Leg Press
3 Sets
30 Reps
@7
2
Hack Squat
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
3
Walking Lunge
3 Sets
20 Reps
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
5
Glute Bridge (Barbell)
3 Sets
12 Reps
@7
6
Glute Kickback (Cable)
3 Sets
15 Reps
@7
7
Reverse Hyperextension
3 Sets
30 Reps
@7
8
Lateral Banded Walk
3 Sets
20 Reps
@6
9
Hip Abduction (Band)
4 Sets
30 Reps
@6