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BoostcampPNG

Lollipop

by Lemr Zvnnh
1 athletes joined

Program Description

workout

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 09, 2026 04:57
  • Last Edited
    Feb 09, 2026 05:21
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.6%
Hamstrings
14.2%
Upper Back
13.1%
Biceps
9%
Quadriceps
8.2%
Lats
7.5%
Triceps
6.7%
Chest
4.5%
Lower Back
4.1%
Abs
4.1%
Abductors
3.7%
Rear Delts
3.4%
Front Delts
3.4%
Forearms
2.6%
Middle Delts
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
6 reps
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Leg Press
1
1
1
1
8 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
-
3
Glute Kickback (Cable)
1
1
1
20 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
3
Single Arm Row (Dumbbell)
1
1
1
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
1
1
1
RPE 7
RPE 7.5
RPE 8
5
Rear Delt Row
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Step-Up (Weighted)
1
1
1
RPE 7
RPE 7.5
RPE 8
3
Seated Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Hamstring Curl
1
1
1
RPE 8
RPE 8.5
RPE 9
5
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
1
1
RPE 7
RPE 7.5
RPE 8
2
Hammer Curl (Cable)
1
2
RPE 7.5
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
RPE 7.5
RPE 8
5
Chest Press (Machine)
1
1
1
RPE 8
RPE 8.5
RPE 9
6
Chest Fly (Machine)
1
1
1
RPE 7
RPE 7.5
RPE 8
Week 1
1 / 18 Weeks
Day 2
1
Lat Pulldown
1 Set
1 Set
2 Sets
@8
@8.5
@9
2
Seated Row (Cable)
1 Set
1 Set
1 Set
@8
@8.5
@9
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
@7.5
@8
@8.5
4
Face Pull
1 Set
1 Set
1 Set
@7
@7.5
@8
5
Rear Delt Row
1 Set
1 Set
1 Set
@7
@7.5
@8
Day 1
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
6 Reps
@8
@8.5
@9
@10
2
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
-
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
15 Reps
@7
@7.5
@8
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
@7.5
@8
@8.5
@9
2
Step-Up (Weighted)
1 Set
1 Set
1 Set
@7
@7.5
@8
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
@8
@8.5
@9
4
Hamstring Curl
1 Set
1 Set
1 Set
@8
@8.5
@9
5
Incline Curl (Dumbbell)
1 Set
-
Day 4
1
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
@7
@7.5
@8
2
Hammer Curl (Cable)
1 Set
2 Sets
@7.5
@8
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
@8
@8.5
@9
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
@7.5
@8
5
Chest Press (Machine)
1 Set
1 Set
1 Set
@8
@8.5
@9
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
@7
@7.5
@8