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Pen’s Push Pull Legs (1)

by Penny I.
7 athletes joined

Program Description

To sculpt and shape

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 03, 2024 03:05
  • Last Edited
    Jun 18, 2025 11:36

Summary

Unleash your strength with Pen’s Push Pull Legs program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll cycle through targeted push, pull, and leg workouts that build muscle and enhance performance. Each session is packed with essential exercises like the Bench Press and Romanian Deadlift, ensuring balanced development and optimal recovery. Get ready to elevate your training and achieve your fitness goals with this structured and effective program!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6.5
5
Dip (Assisted)
3 Sets
8 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
7
Push Up
2 Sets
5 Reps
@6
8
Cardio
1 Set
35 mins
@6.5
Day 2
1
Deadlift (Barbell)
4 Sets
12 Reps
@6.5
2
Lat Pulldown
4 Sets
12 Reps
@6.5
3
Seated Row (Cable)
4 Sets
12 Reps
@6.5
4
Face Pull
4 Sets
12 Reps
@6.5
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
6
Hammer Curl
3 Sets
12 Reps
@6.5
7
Cardio
1 Set
35 mins
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
2
Squat (Bodyweight)
3 Sets
12 Reps
@6.5
3
Leg Curl
3 Sets
12 Reps
@6.5
4
Leg Extension
3 Sets
12 Reps
@6.5
5
Standing Calf Raise
3 Sets
12 Reps
@6.5
6
Glute Kickback (Cable)
3 Sets
12 Reps
@6.5
7
Cardio
1 Set
20 mins
@6.5
Day 4
1
Leg Pull-In
3 Sets
6 Reps
@6.5
2
Russian Twist
4 Sets
6 Reps
@6.5
3
Cable Crunch
3 Sets
12 Reps
@6.5
4
Back Extension
3 Sets
6 Reps
@6.5
5
Glute Bridge (Dumbbell)
4 Sets
15 Reps
@6.5
6
Hip Extension
3 Sets
6 Reps
@6.5
7
Cardio
1 Set
35 mins
@6.5