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BoostcampPNG

absolute wonder woman

by katie F.

Program Description

to look like absolute wonder woman

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 15, 2025 04:47
  • Last Edited
    Dec 15, 2025 06:24
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Upper Back
11.5%
Quadriceps
11.3%
Hamstrings
11.3%
Lats
8.6%
Abs
6.8%
Biceps
6%
Middle Delts
5.1%
Triceps
4.9%
Rear Delts
4.3%
Lower Back
3.2%
Front Delts
3%
Adductors
2.6%
Abductors
2.3%
Calves
1.5%
Forearms
1.1%
Stretching
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
3
8 reps
-
4
Goblet Squat
3
10 reps
-
5
Leg Extension
3
15 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Pull Through (Cable)
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Glute Kickback
3
12 reps
-
6
Hip Abductor (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
10 reps
-
2
One Arm Bent Over Row
4
8 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Dead Bug
3
8 reps
-
6
Plank
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
12 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Glute Bridge (Dumbbell)
3
15 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
-
3
Seated Row (Cable)
4 Sets
10 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
4
Goblet Squat
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Standing Calf Raise
4 Sets
12 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 4
1
Hip Thrust (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Pull Through (Cable)
3 Sets
12 Reps
-
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
5
Glute Kickback
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
3 Sets
20 Reps
-
Day 5
1
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
-
2
One Arm Bent Over Row
4 Sets
8 Reps
-
3
Straight Arm Pulldown
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Dead Bug
3 Sets
8 Reps
-
6
Plank
3 Sets
0.5 mins
-
Day 6
1
Reverse Lunge (Dumbbell)
4 Sets
8 Reps
-
2
Hip Thrust (Barbell)
3 Sets
12 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-