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WOMEN'S SPECIALIZATION PROGRAM

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Program Description

Gains

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 08, 2025 10:16
  • Last Edited
    Dec 09, 2025 02:37
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.9%
Hamstrings
14.7%
Upper Back
8.4%
Quadriceps
7.1%
Abs
7.1%
Triceps
7.1%
Lower Back
7%
Front Delts
6.5%
Lats
5.7%
Abductors
3.6%
Middle Delts
3.4%
Biceps
3.4%
Chest
3.1%
Rear Delts
2.1%
Adductors
1.1%
Calves
1.1%
Forearms
0.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
70%
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 7
5
Hip Abduction (Band)
2
20-25 reps
RPE 8
6
Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
70%
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 7
5
Hip Abduction (Band)
2
20-25 reps
RPE 8
6
Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
75%
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 7
5
Hip Abduction (Band)
2
20-25 reps
RPE 8
6
Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
80%
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 7
5
Hip Abduction (Band)
2
20-25 reps
RPE 8
6
Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4 reps
77.5%
2
Stiff Leg Deadlift (Dumbbell)
2
6-8 reps
RPE 8
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 8
4
Reverse Hyperextension
2
15-20 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Hip Abductor (Machine)
2
25-30 reps
RPE 9
7
Russian Twist
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4 reps
80%
2
Stiff Leg Deadlift (Dumbbell)
2
6-8 reps
RPE 8
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 8
4
Reverse Hyperextension
2
15-20 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Hip Abductor (Machine)
2
25-30 reps
RPE 9
7
Russian Twist
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4 reps
80%
2
Stiff Leg Deadlift (Dumbbell)
2
6-8 reps
RPE 8
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 8
4
Reverse Hyperextension
2
15-20 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Hip Abductor (Machine)
2
25-30 reps
RPE 9
7
Russian Twist
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4 reps
82.5%
2
Stiff Leg Deadlift (Dumbbell)
2
6-8 reps
RPE 8
3
Hip Thrust (Barbell)
2
12-15 reps
RPE 8
4
Reverse Hyperextension
2
15-20 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Hip Abductor (Machine)
2
25-30 reps
RPE 9
7
Russian Twist
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
75%
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Hip Thrust (Band)
2
25-30 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Lateral Banded Walk
3
20 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
75%
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Hip Thrust (Band)
2
25-30 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Lateral Banded Walk
3
20 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
80%
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Hip Thrust (Band)
2
25-30 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Lateral Banded Walk
3
20 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
4 reps
82.5%
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Hip Thrust (Band)
2
25-30 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Lateral Banded Walk
3
20 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9
7
A1: Cable Lateral Raise
3
12-15 reps
RPE 9
8
A2: High-To-Low Face Pull
1
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9
7
A1: Cable Lateral Raise
3
12-15 reps
RPE 9
8
A2: High-To-Low Face Pull
1
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9
7
A1: Cable Lateral Raise
3
12-15 reps
RPE 9
8
A2: High-To-Low Face Pull
1
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9
7
A1: Cable Lateral Raise
3
12-15 reps
RPE 9
8
A2: High-To-Low Face Pull
1
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
RPE 8
3
Push Up
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
A1: Cable Lateral Raise
3
15 reps
RPE 9
6
A2: Reverse Pec Deck
3
15 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
8
B1: Single-Arm Curl (Cable)
2
10 reps
RPE 8
9
B2: Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
RPE 8
3
Push Up
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
A1: Cable Lateral Raise
3
15 reps
RPE 9
6
A2: Reverse Pec Deck
3
15 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
8
B1: Single-Arm Curl (Cable)
2
10 reps
RPE 8
9
B2: Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
RPE 8
3
Push Up
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
A1: Cable Lateral Raise
3
15 reps
RPE 9
6
A2: Reverse Pec Deck
3
15 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
8
B1: Single-Arm Curl (Cable)
2
10 reps
RPE 8
9
B2: Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10-12 reps
RPE 8
3
Push Up
3
8-10 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
A1: Cable Lateral Raise
3
15 reps
RPE 9
6
A2: Reverse Pec Deck
3
15 reps
RPE 9
7
Face Pull
3
15-20 reps
RPE 9
8
B1: Single-Arm Curl (Cable)
2
10 reps
RPE 8
9
B2: Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
2
6 reps
75%
2
Deficit Curtsy Lunge
2
10-12 reps
RPE 8
3
Hip Thrust (Machine)
2
50 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Glute Kickback (Cable)
2
15-20 reps
RPE 9
6
Lateral Banded Walk
2
25-30 reps
RPE 8
7
Standing Calf Raise
1
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
2
6 reps
77.5%
2
Deficit Curtsy Lunge
2
10-12 reps
RPE 8
3
Hip Thrust (Machine)
2
50 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Glute Kickback (Cable)
2
15-20 reps
RPE 9
6
Lateral Banded Walk
2
25-30 reps
RPE 8
7
Standing Calf Raise
1
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
2
6 reps
77.5%
2
Deficit Curtsy Lunge
2
10-12 reps
RPE 8
3
Hip Thrust (Machine)
2
50 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Glute Kickback (Cable)
2
15-20 reps
RPE 9
6
Lateral Banded Walk
2
25-30 reps
RPE 8
7
Standing Calf Raise
1
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
2
6 reps
80%
2
Deficit Curtsy Lunge
2
10-12 reps
RPE 8
3
Hip Thrust (Machine)
2
50 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Glute Kickback (Cable)
2
15-20 reps
RPE 9
6
Lateral Banded Walk
2
25-30 reps
RPE 8
7
Standing Calf Raise
1
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
15-20 reps
RPE 8
3
Reverse Hyperextension
3
15-20 reps
RPE 8
4
Hyperextension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
25-30 reps
RPE 8
6
Plank
1
0.5 mins
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
15-20 reps
RPE 8
3
Reverse Hyperextension
3
15-20 reps
RPE 8
4
Hyperextension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
25-30 reps
RPE 8
6
Plank
1
0.5 mins
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
15-20 reps
RPE 8
3
Reverse Hyperextension
3
15-20 reps
RPE 8
4
Hyperextension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
25-30 reps
RPE 8
6
Plank
1
0.5 mins
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
2
Hip Thrust (Machine)
3
15-20 reps
RPE 8
3
Reverse Hyperextension
3
15-20 reps
RPE 8
4
Hyperextension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
25-30 reps
RPE 8
6
Plank
1
0.5 mins
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
80%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7
3
Shoulder Press (Machine)
2
12-15 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
12-15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 7
6
Pull Apart (Cable)
3
15-20 reps
RPE 8
7
A1: Constant-Tension Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8
8
A2: Front Raise (Dumbbell)
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
80%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
12-15 reps
RPE 9
5
Reverse Pec Deck
3
12-15 reps
RPE 9
6
Pull Apart (Cable)
3
15-20 reps
RPE 10
7
A1: Constant-Tension Lateral Raise (Dumbbell)
3
20-25 reps
RPE 10
8
A2: Front Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
80%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
12-15 reps
RPE 9
5
Reverse Pec Deck
3
12-15 reps
RPE 9
6
Pull Apart (Cable)
3
15-20 reps
RPE 10
7
A1: Constant-Tension Lateral Raise (Dumbbell)
3
20-25 reps
RPE 10
8
A2: Front Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
82.5%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Shoulder Press (Machine)
2
12-15 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
12-15 reps
RPE 9
5
Reverse Pec Deck
3
12-15 reps
RPE 9
6
Pull Apart (Cable)
3
15-20 reps
RPE 10
7
A1: Constant-Tension Lateral Raise (Dumbbell)
3
20-25 reps
RPE 10
8
A2: Front Raise (Dumbbell)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 8
2
Walking Lunge
2
12-15 reps
RPE 7
3
Hip Thrust (Band)
4
15-20 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 7
5
CABLE HIP ABDUCTION
3
10-15 reps
RPE 8
6
Calf Raise (Bodyweight)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 8
2
Walking Lunge
2
12-15 reps
RPE 7
3
Hip Thrust (Band)
4
15-20 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 7
5
CABLE HIP ABDUCTION
3
10-15 reps
RPE 8
6
Calf Raise (Bodyweight)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 8
2
Walking Lunge
2
12-15 reps
RPE 7
3
Hip Thrust (Band)
4
15-20 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 7
5
CABLE HIP ABDUCTION
3
10-15 reps
RPE 8
6
Calf Raise (Bodyweight)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 8
2
Walking Lunge
2
12-15 reps
RPE 7
3
Hip Thrust (Band)
4
15-20 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 7
5
CABLE HIP ABDUCTION
3
10-15 reps
RPE 8
6
Calf Raise (Bodyweight)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
70%
2
45° Hyperextension (Dumbbell)
2
20-25 reps
RPE 7
3
Pause Hip Thrust (Barbell)
2
10-12 reps
RPE 7
4
Pull Through (Cable)
2
20-25 reps
RPE 7
5
Leg Curl
2
12-15 reps
RPE 8
6
Knee-Banded Glute Bridge / Banded Hip Abduction
2
30 reps
RPE 9
7
Hanging Leg Raise
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
75%
2
45° Hyperextension (Dumbbell)
2
20-25 reps
RPE 9
3
Pause Hip Thrust (Barbell)
2
10-12 reps
RPE 8
4
Pull Through (Cable)
2
20-25 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 9
6
Knee-Banded Glute Bridge / Banded Hip Abduction
2
30 reps
RPE 9
7
Hanging Leg Raise
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
75%
2
45° Hyperextension (Dumbbell)
2
20-25 reps
RPE 9
3
Pause Hip Thrust (Barbell)
2
10-12 reps
RPE 8
4
Pull Through (Cable)
2
20-25 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 9
6
Knee-Banded Glute Bridge / Banded Hip Abduction
2
30 reps
RPE 9
7
Hanging Leg Raise
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
77.5%
2
45° Hyperextension (Dumbbell)
2
20-25 reps
RPE 9
3
Pause Hip Thrust (Barbell)
2
10-12 reps
RPE 8
4
Pull Through (Cable)
2
20-25 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 9
6
Knee-Banded Glute Bridge / Banded Hip Abduction
2
30 reps
RPE 9
7
Hanging Leg Raise
2
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Supinated Lat Pulldown
3
10-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
A1: Cable Lateral Raise
3
7 reps
RPE 8
6
A2: Seated Cable Facepull
3
7 reps
RPE 9
7
B1: SINGLE-ARM CABLE CURL
3
10 reps
RPE 8
8
B2: Cable Rope Tricep Extension
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Supinated Lat Pulldown
3
10-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
A1: Cable Lateral Raise
3
7 reps
RPE 8
6
A2: Seated Cable Facepull
3
7 reps
RPE 9
7
B1: SINGLE-ARM CABLE CURL
3
10 reps
RPE 8
8
B2: Cable Rope Tricep Extension
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Supinated Lat Pulldown
3
10-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
A1: Cable Lateral Raise
3
7 reps
RPE 8
6
A2: Seated Cable Facepull
3
7 reps
RPE 9
7
B1: SINGLE-ARM CABLE CURL
3
10 reps
RPE 8
8
B2: Cable Rope Tricep Extension
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Supinated Lat Pulldown
3
10-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
A1: Cable Lateral Raise
3
7 reps
RPE 8
6
A2: Seated Cable Facepull
3
7 reps
RPE 9
7
B1: SINGLE-ARM CABLE CURL
3
10 reps
RPE 8
8
B2: Cable Rope Tricep Extension
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
4
Glute Kickback (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
5
Hip Abduction (Band)
1 Set
1 Set
20-25 Reps
20-25 Reps
@8
@8
6
Abs Crunch (Bodyweight)
1 Set
15-20 Reps
@8
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
75%
75%
75%
75%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Hip Thrust (Band)
1 Set
1 Set
25-30 Reps
25-30 Reps
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Lateral Banded Walk
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 3
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
3
Push Up
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
A1: Cable Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
A2: Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
7
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
8
B1: Single-Arm Curl (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
9
B2: Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
Day 4
1
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
3
Reverse Hyperextension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
4
Hyperextension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Hip Abduction (Band)
1 Set
1 Set
1 Set
25-30 Reps
25-30 Reps
25-30 Reps
@8
@8
@8
6
Plank
1 Set
0.5 mins
@3
Day 5
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Walking Lunge
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
3
Hip Thrust (Band)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
5
CABLE HIP ABDUCTION
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
6
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
Day 6
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Supinated Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
A1: Cable Lateral Raise
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@8
@8
6
A2: Seated Cable Facepull
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@9
@9
@9
7
B1: SINGLE-ARM CABLE CURL
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
B2: Cable Rope Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8