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Theresa 2025 (1)

by Theresa C.

Program Description

Get strong and big

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2025 06:10
  • Last Edited
    Jun 18, 2025 09:56

Summary

Embark on a transformative 16-week journey with the Theresa 2025 program, designed for dedicated lifters ready to elevate their strength and physique. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting major muscle groups to build power and endurance. With a focus on form and intensity, this program utilizes a full gym setup to maximize your results. Get ready to push your limits and achieve the gains you've been striving for!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
9 reps
8 reps
7 reps
37%
37%
37%
2
Hip Thrust (Machine)
4
150 reps
6%
3
Leg Curl
2
1
10 reps
8 reps
50%
50%
4
Back Extension
2
1
7 reps
6 reps
35%
35%
5
Calf Raise (Leg Press)
3
1
9 reps
8 reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
8 reps
25%
28%
28%
2
Hip Thrust (Machine)
2
2
95 reps
95 reps
8%
7%
3
Leg Curl
3
1
10 reps
10 reps
40%
10%
4
Back Extension
4
10 reps
15%
5
Calf Raise (Leg Press)
1
1
2
10 reps
10 reps
10 reps
30%
35%
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
7 reps
30%
2
Hip Thrust (Machine)
1
2
1
100 reps
105 reps
105 reps
8%
8%
7%
3
Leg Curl
1
3
10 reps
8 reps
40%
45%
4
Back Extension
1
3
8 reps
9 reps
20%
20%
5
Calf Raise (Leg Press)
4
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
30%
2
Hip Thrust (Machine)
2
2
110 reps
110 reps
8%
7%
3
Leg Curl
3
1
9 reps
8 reps
45%
45%
4
Back Extension
1
3
8 reps
10 reps
20%
20%
5
Calf Raise (Leg Press)
1
3
11 reps
10 reps
60%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
9 reps
8 reps
30%
30%
2
Hip Thrust (Machine)
1
3
120 reps
120 reps
8%
7%
3
Leg Curl
1
3
10 reps
7 reps
45%
50%
4
Back Extension
4
10 reps
20%
5
Calf Raise (Leg Press)
4
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
10 reps
7 reps
30%
33%
2
Hip Thrust (Machine)
2
1
1
120 reps
120 reps
120 reps
9%
8%
7%
3
Leg Curl
3
1
8 reps
7 reps
50%
50%
4
Back Extension
3
1
7 reps
5 reps
25%
25%
5
Calf Raise (Leg Press)
4
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
7 reps
8 reps
6 reps
33%
33%
35%
2
Hip Thrust (Machine)
3
1
125 reps
125 reps
9%
8%
3
Leg Curl
3
1
9 reps
8 reps
50%
50%
4
Back Extension
4
8 reps
25%
5
Calf Raise (Leg Press)
4
8 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6 reps
5 reps
35%
35%
2
Hip Thrust (Machine)
2
2
130 reps
130 reps
8%
7%
3
Leg Curl
2
2
7 reps
9 reps
55%
50%
4
Back Extension
2
2
9 reps
8 reps
25%
25%
5
Calf Raise (Leg Press)
1
3
9 reps
8 reps
90%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6 reps
7 reps
35%
35%
2
Hip Thrust (Machine)
4
135 reps
6%
3
Leg Curl
2
1
1
8 reps
7 reps
9 reps
55%
55%
50%
4
Back Extension
4
9 reps
25%
5
Calf Raise (Leg Press)
1
3
9 reps
8 reps
90%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
7 reps
6 reps
35%
35%
2
Hip Thrust (Machine)
2
2
135 reps
135 reps
8%
7%
3
Leg Curl
2
1
1
8 reps
8 reps
9 reps
55%
50%
50%
4
Back Extension
2
2
9 reps
10 reps
25%
25%
5
Calf Raise (Leg Press)
1
3
9 reps
8 reps
90%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
8 reps
7 reps
35%
35%
2
Hip Thrust (Machine)
4
140 reps
6%
3
Leg Curl
1
3
9 reps
8 reps
50%
45%
4
Back Extension
4
6 reps
30%
5
Calf Raise (Leg Press)
1
3
9 reps
8 reps
90%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
8 reps
6 reps
35%
37%
2
Hip Thrust (Machine)
2
2
140 reps
140 reps
8%
7%
3
Leg Curl
1
3
9 reps
8 reps
50%
45%
4
Back Extension
3
1
7 reps
6 reps
30%
30%
5
Calf Raise (Leg Press)
1
3
9 reps
8 reps
90%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
37%
2
Hip Thrust (Machine)
3
140 reps
8%
3
Leg Curl
3
6 reps
55%
4
Back Extension
3
8 reps
30%
5
Calf Raise (Leg Press)
1
2
10 reps
8 reps
50%
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8 reps
7 reps
37%
37%
2
Hip Thrust (Machine)
2
1
145 reps
145 reps
8%
7%
3
Leg Curl
3
7 reps
45%
4
Back Extension
2
1
9 reps
8 reps
30%
30%
5
Calf Raise (Leg Press)
1
2
10 reps
9 reps
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
8 reps
7 reps
37%
37%
2
Hip Thrust (Machine)
1
2
1
145 reps
145 reps
145 reps
9%
8%
7%
3
Leg Curl
3
9 reps
50%
4
Back Extension
3
6 reps
35%
5
Calf Raise (Leg Press)
1
3
7 reps
8 reps
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
8 reps
7 reps
37%
37%
2
Hip Thrust (Machine)
4
150 reps
6%
3
Leg Curl
2
1
10 reps
8 reps
50%
50%
4
Back Extension
2
1
7 reps
6 reps
35%
35%
5
Calf Raise (Leg Press)
3
1
9 reps
8 reps
75%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
7 reps
6 reps
37%
37%
2
Lat Pulldown
2
1
9 reps
8 reps
35%
35%
3
Bicep Curl (Barbell)
3
10 reps
13%
4
Hammer Curl
2
1
8 reps
7 reps
7%
7%
5
Seated Anterior Delt Press (AD)
3
6 reps
20%
6
Shoulder Press (Machine)
1
2
8 reps
7 reps
20%
20%
7
Tricep Pushdown (Cable)
2
1
9 reps
6 reps
15%
15%
8
Cable Crunch
3
8 reps
25%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
11 reps
30%
2
Lat Pulldown
4
8 reps
33%
3
Bicep Curl (Barbell)
4
11 reps
10%
4
Hammer Curl
4
10 reps
6%
5
Lateral Raise (Dumbbell)
4
8 reps
5%
6
Shoulder Press (Machine)
4
8 reps
15%
7
Tricep Pushdown (Cable)
4
10 reps
13%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
33%
2
Lat Pulldown
3
8 reps
35%
3
Bicep Curl (Barbell)
3
7 reps
13%
4
Hammer Curl
3
11 reps
6%
5
Lateral Raise (Dumbbell)
3
10 reps
5%
6
Shoulder Press (Machine)
3
9 reps
15%
7
Tricep Pushdown (Cable)
1
2
10 reps
11 reps
13%
13%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
35%
2
Lat Pulldown
1
2
9 reps
8 reps
35%
35%
3
Bicep Curl (Barbell)
1
2
8 reps
7 reps
13%
13%
4
Hammer Curl
3
9 reps
7%
5
Lateral Raise (Dumbbell)
3
11 reps
5%
6
Shoulder Press (Machine)
2
1
10 reps
8 reps
15%
15%
7
Tricep Pushdown (Cable)
2
1
11 reps
5 reps
13%
15%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
35%
2
Lat Pulldown
3
10 reps
35%
3
Bicep Curl (Barbell)
3
9 reps
13%
4
Hammer Curl
3
10 reps
7%
5
Seated Anterior Delt Press (AD)
1
2
12 reps
12 reps
5%
10%
6
Shoulder Press (Machine)
3
7 reps
20%
7
Tricep Pushdown (Cable)
3
8 reps
15%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
35%
2
Lat Pulldown
3
10 reps
35%
3
Bicep Curl (Barbell)
3
9 reps
13%
4
Hammer Curl
3
10 reps
7%
5
Seated Anterior Delt Press (AD)
1
2
12 reps
12 reps
5%
10%
6
Shoulder Press (Machine)
3
7 reps
20%
7
Tricep Pushdown (Cable)
3
8 reps
15%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
35%
2
Lat Pulldown
3
10 reps
35%
3
Bicep Curl (Barbell)
3
9 reps
13%
4
Hammer Curl
3
10 reps
7%
5
Seated Anterior Delt Press (AD)
1
2
12 reps
12 reps
5%
10%
6
Shoulder Press (Machine)
3
7 reps
20%
7
Tricep Pushdown (Cable)
3
8 reps
15%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
37%
2
Lat Pulldown
3
7 reps
37%
3
Bicep Curl (Barbell)
3
10 reps
13%
4
Hammer Curl
3
7 reps
8%
5
Seated Anterior Delt Press (AD)
1
2
7 reps
6 reps
6%
6%
6
Shoulder Press (Machine)
3
7 reps
20%
7
Tricep Pushdown (Cable)
3
8 reps
15%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
37%
2
Lat Pulldown
2
1
8 reps
7 reps
37%
37%
3
Bicep Curl (Barbell)
1
2
11 reps
10 reps
13%
13%
4
Hammer Curl
2
1
8 reps
7 reps
8%
8%
5
Seated Anterior Delt Press (AD)
1
2
8 reps
7 reps
15%
15%
6
Shoulder Press (Machine)
1
2
8 reps
7 reps
20%
20%
7
Tricep Pushdown (Cable)
3
8 reps
15%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8 reps
9 reps
37%
37%
2
Lat Pulldown
1
2
9 reps
8 reps
37%
37%
3
Bicep Curl (Barbell)
1
2
12 reps
10 reps
13%
13%
4
Hammer Curl
1
2
8 reps
8 reps
8%
6%
5
Seated Anterior Delt Press (AD)
1
2
8 reps
8 reps
15%
10%
6
Shoulder Press (Machine)
1
2
9 reps
8 reps
15%
15%
7
Tricep Pushdown (Cable)
1
2
11 reps
10 reps
13%
13%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8 reps
9 reps
37%
37%
2
Lat Pulldown
1
2
9 reps
8 reps
37%
37%
3
Bicep Curl (Barbell)
1
2
12 reps
10 reps
13%
13%
4
Hammer Curl
1
2
8 reps
8 reps
8%
6%
5
Seated Anterior Delt Press (AD)
1
2
8 reps
8 reps
15%
10%
6
Shoulder Press (Machine)
1
2
9 reps
8 reps
15%
15%
7
Tricep Pushdown (Cable)
1
2
11 reps
10 reps
13%
13%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
35%
2
Lat Pulldown
1
2
7 reps
6 reps
35%
35%
3
Bicep Curl (Barbell)
2
1
6 reps
8 reps
15%
13%
4
Hammer Curl
1
2
8 reps
9 reps
6%
6%
5
Seated Anterior Delt Press (AD)
2
1
8 reps
7 reps
15%
15%
6
Shoulder Press (Machine)
1
2
9 reps
8 reps
15%
15%
7
Tricep Pushdown (Cable)
3
6 reps
15%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
35%
2
Lat Pulldown
1
2
7 reps
6 reps
35%
35%
3
Bicep Curl (Barbell)
2
1
6 reps
8 reps
15%
13%
4
Hammer Curl
1
2
8 reps
9 reps
6%
6%
5
Seated Anterior Delt Press (AD)
2
1
8 reps
7 reps
15%
15%
6
Shoulder Press (Machine)
1
2
9 reps
8 reps
15%
15%
7
Tricep Pushdown (Cable)
3
6 reps
15%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
9 reps
8 reps
35%
35%
2
Lat Pulldown
2
1
7 reps
6 reps
35%
35%
3
Bicep Curl (Barbell)
2
1
6 reps
5 reps
15%
15%
4
Hammer Curl
3
6 reps
7%
5
Seated Anterior Delt Press (AD)
3
10 reps
15%
6
Shoulder Press (Machine)
2
1
6 reps
5 reps
20%
20%
7
Tricep Pushdown (Cable)
2
1
7 reps
6 reps
15%
15%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
37%
2
Lat Pulldown
2
1
8 reps
7 reps
35%
35%
3
Bicep Curl (Barbell)
2
1
6 reps
5 reps
15%
15%
4
Hammer Curl
3
7 reps
7%
5
Seated Anterior Delt Press (AD)
3
6 reps
20%
6
Shoulder Press (Machine)
1
1
1
7 reps
6 reps
5 reps
20%
20%
20%
7
Tricep Pushdown (Cable)
2
1
8 reps
6 reps
15%
15%
8
Cable Crunch
3
10 reps
23%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
1
7 reps
6 reps
37%
37%
2
Lat Pulldown
2
1
9 reps
8 reps
35%
35%
3
Bicep Curl (Barbell)
3
10 reps
13%
4
Hammer Curl
2
1
8 reps
7 reps
7%
7%
5
Seated Anterior Delt Press (AD)
3
6 reps
20%
6
Shoulder Press (Machine)
1
2
8 reps
7 reps
20%
20%
7
Tricep Pushdown (Cable)
2
1
9 reps
6 reps
15%
15%
8
Cable Crunch
3
8 reps
25%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
9 reps
60%
60%
2
Split Squat (Smith Machine)
1
2
1
9 reps
8 reps
7 reps
30%
30%
30%
3
Leg Extension
2
1
9 reps
10 reps
65%
65%
4
Calf Raise (Leg Press)
2
2
7 reps
8 reps
80%
80%
5
Sumo Squat
3
8 reps
33%
6
Cable Crunch
1
2
8 reps
7 reps
25%
25%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
12 reps
40%
40%
2
Split Squat (Dumbbell)
4
10 reps
16%
3
Front Squat (Dumbbell)
1
3
12 reps
10 reps
8%
10%
4
Leg Extension
1
1
2
10 reps
8 reps
10 reps
30%
35%
35%
5
Calf Raise (Leg Press)
1
3
10 reps
10 reps
39%
45%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
40%
45%
2
Split Squat (Dumbbell)
4
10 reps
18%
3
Leg Extension
4
8 reps
40%
4
Calf Raise (Leg Press)
1
3
10 reps
10 reps
39%
45%
5
Sumo Squat
1
2
1
12 reps
10 reps
10 reps
20%
25%
22%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
10 reps
11 reps
45%
45%
2
Split Squat (Dumbbell)
4
9 reps
20%
3
Leg Extension
4
9 reps
40%
4
Calf Raise (Leg Press)
2
2
10 reps
11 reps
70%
70%
5
Sumo Squat
1
3
10 reps
8 reps
25%
25%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
9 reps
45%
50%
2
Split Squat (Dumbbell)
4
10 reps
20%
3
Leg Extension
4
8 reps
45%
4
Calf Raise (Leg Press)
4
8 reps
80%
5
Sumo Squat
1
3
10 reps
9 reps
25%
25%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
50%
2
Split Squat (Dumbbell)
4
11 reps
20%
3
Leg Extension
4
9 reps
45%
4
Calf Raise (Leg Press)
4
8 reps
80%
5
Sumo Squat
4
10 reps
25%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
55%
2
Split Squat (Dumbbell)
4
8 reps
25%
3
Leg Extension
4
8 reps
50%
4
Calf Raise (Leg Press)
4
8 reps
80%
5
Sumo Squat
1
3
8 reps
7 reps
28%
28%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
9 reps
8 reps
55%
55%
2
Split Squat (Dumbbell)
3
1
9 reps
8 reps
25%
25%
3
Leg Extension
4
9 reps
50%
4
Calf Raise (Leg Press)
4
8 reps
80%
5
Sumo Squat
2
2
9 reps
8 reps
28%
28%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
9 reps
55%
55%
2
Split Squat (Dumbbell)
3
1
8 reps
7 reps
30%
30%
3
Leg Extension
1
1
2
10 reps
9 reps
8 reps
55%
55%
55%
4
Calf Raise (Leg Press)
1
3
8 reps
7 reps
50%
60%
5
Sumo Squat
3
1
8 reps
7 reps
30%
30%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
11 reps
10 reps
55%
55%
2
Split Squat (Dumbbell)
4
8 reps
30%
3
Leg Extension
4
8 reps
55%
4
Calf Raise (Leg Press)
1
3
8 reps
7 reps
50%
60%
5
Sumo Squat
3
1
8 reps
7 reps
30%
30%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
7 reps
6 reps
60%
60%
2
Split Squat (Dumbbell)
2
2
9 reps
8 reps
30%
30%
3
Leg Extension
1
3
8 reps
7 reps
55%
60%
4
Calf Raise (Leg Press)
1
3
8 reps
7 reps
100%
100%
5
Sumo Squat
4
8 reps
30%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
8 reps
7 reps
60%
60%
2
Split Squat (Dumbbell)
2
2
7 reps
6 reps
35%
35%
3
Leg Extension
1
2
9 reps
8 reps
60%
60%
4
Calf Raise (Leg Press)
2
1
9 reps
8 reps
100%
100%
5
Sumo Squat
3
9 reps
30%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
60%
2
Split Squat (Dumbbell)
3
7 reps
35%
3
Leg Extension
1
2
6 reps
7 reps
65%
65%
4
Calf Raise (Leg Press)
1
2
7 reps
8 reps
70%
70%
5
Sumo Squat
3
7 reps
33%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
8 reps
7 reps
60%
60%
2
Split Squat (Dumbbell)
3
1
7 reps
6 reps
35%
35%
3
Leg Extension
1
2
7 reps
8 reps
65%
65%
4
Calf Raise (Leg Press)
1
2
7 reps
8 reps
70%
70%
5
Sumo Squat
3
7 reps
33%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
9 reps
8 reps
60%
60%
2
Split Squat (Dumbbell)
2
1
1
8 reps
7 reps
6 reps
35%
35%
35%
3
Leg Extension
1
2
8 reps
9 reps
65%
65%
4
Calf Raise (Leg Press)
2
1
8 reps
9 reps
70%
70%
5
Sumo Squat
3
8 reps
33%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10 reps
9 reps
60%
60%
2
Split Squat (Smith Machine)
1
2
1
9 reps
8 reps
7 reps
30%
30%
30%
3
Leg Extension
2
1
9 reps
10 reps
65%
65%
4
Calf Raise (Leg Press)
2
2
7 reps
8 reps
80%
80%
5
Sumo Squat
3
8 reps
33%
6
Cable Crunch
1
2
8 reps
7 reps
25%
25%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
1
9 reps
24%
24%
2
Hip Thrust (Machine)
3
1
150 reps
150 reps
7%
6%
3
Leg Press
2
1
110 reps
110 reps
9%
8%
4
Glute Kickback (Cable)
1
2
10 reps
9 reps
15%
15%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
10 reps
13%
2
Hip Thrust (Machine)
1
3
10 reps
8 reps
100%
100%
3
Leg Press
4
10 reps
80%
4
Glute Kickback (Cable)
1
3
10 reps
8 reps
75%
10%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
3
10 reps
8 reps
13%
15%
2
Hip Thrust (Machine)
1
3
110 reps
110 reps
8%
7%
3
Leg Press
4
8 reps
90%
4
Glute Kickback (Cable)
1
3
10 reps
8 reps
75%
10%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
9 reps
15%
2
Hip Thrust (Machine)
1
3
110 reps
115 reps
8%
7%
3
Leg Press
1
3
10 reps
8 reps
90%
100%
4
Glute Kickback (Cable)
4
8 reps
13%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
1
2
9 reps
9 reps
8 reps
15%
18%
18%
2
Hip Thrust (Machine)
4
120 reps
8%
3
Leg Press
4
9 reps
100%
4
Glute Kickback (Cable)
4
9 reps
13%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
1
2
9 reps
9 reps
8 reps
16%
18%
18%
2
Hip Thrust (Machine)
2
2
125 reps
125 reps
7%
8%
3
Leg Press
2
1
1
10 reps
8 reps
9 reps
100%
100%
100%
4
Glute Kickback (Cable)
4
6 reps
15%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
2
1
9 reps
8 reps
7 reps
17%
20%
20%
2
Hip Thrust (Machine)
4
130 reps
7%
3
Leg Press
4
10 reps
100%
4
Glute Kickback (Cable)
3
1
7 reps
8 reps
15%
13%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
3
9 reps
7 reps
16%
20%
2
Hip Thrust (Machine)
4
130 reps
8%
3
Leg Press
1
3
110 reps
110 reps
8%
7%
4
Glute Kickback (Cable)
4
8 reps
13%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
3
8 reps
8 reps
18%
20%
2
Hip Thrust (Machine)
4
135 reps
7%
3
Leg Press
1
3
110 reps
110 reps
9%
8%
4
Glute Kickback (Cable)
2
2
7 reps
7 reps
15%
13%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
1
2
9 reps
9 reps
8 reps
12%
20%
20%
2
Hip Thrust (Machine)
4
135 reps
8%
3
Leg Press
1
3
110 reps
110 reps
9%
8%
4
Glute Kickback (Cable)
2
2
7 reps
7 reps
15%
13%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
1
9 reps
8 reps
20%
20%
2
Hip Thrust (Machine)
4
140 reps
7%
3
Leg Press
1
1
2
110 reps
110 reps
100 reps
9%
8%
9%
4
Glute Kickback (Cable)
3
1
9 reps
8 reps
13%
13%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
2
6 reps
7 reps
24%
24%
2
Hip Thrust (Machine)
2
1
140 reps
140 reps
9%
8%
3
Leg Press
1
1
2
110 reps
110 reps
100 reps
9%
8%
9%
4
Glute Kickback (Cable)
3
7 reps
15%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
8 reps
24%
2
Hip Thrust (Machine)
3
145 reps
7%
3
Leg Press
1
2
110 reps
110 reps
7%
6%
4
Glute Kickback (Cable)
2
1
8 reps
7 reps
15%
15%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
24%
2
Hip Thrust (Machine)
3
1
145 reps
145 reps
8%
7%
3
Leg Press
3
110 reps
7%
4
Glute Kickback (Cable)
3
8 reps
15%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
2
9 reps
8 reps
24%
24%
2
Hip Thrust (Machine)
2
2
145 reps
145 reps
9%
8%
3
Leg Press
2
1
110 reps
110 reps
8%
7%
4
Glute Kickback (Cable)
2
1
9 reps
8 reps
15%
15%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
1
9 reps
24%
24%
2
Hip Thrust (Machine)
3
1
150 reps
150 reps
7%
6%
3
Leg Press
2
1
110 reps
110 reps
9%
8%
4
Glute Kickback (Cable)
1
2
10 reps
9 reps
15%
15%
Week 1
1 / 16 Weeks
Day 2
1
Seated Row (Cable)
2 Sets
1 Set
7 Reps
6 Reps
37%
37%
2
Lat Pulldown
2 Sets
1 Set
9 Reps
8 Reps
35%
35%
3
Bicep Curl (Barbell)
3 Sets
10 Reps
13%
4
Hammer Curl
2 Sets
1 Set
8 Reps
7 Reps
7%
7%
5
Seated Anterior Delt Press (AD)
3 Sets
6 Reps
20%
6
Shoulder Press (Machine)
1 Set
2 Sets
8 Reps
7 Reps
20%
20%
7
Tricep Pushdown (Cable)
2 Sets
1 Set
9 Reps
6 Reps
15%
15%
8
Cable Crunch
3 Sets
8 Reps
25%
Day 3
1
Hack Squat
3 Sets
1 Set
10 Reps
9 Reps
60%
60%
2
Split Squat (Smith Machine)
1 Set
2 Sets
1 Set
9 Reps
8 Reps
7 Reps
30%
30%
30%
3
Leg Extension
2 Sets
1 Set
9 Reps
10 Reps
65%
65%
4
Calf Raise (Leg Press)
2 Sets
2 Sets
7 Reps
8 Reps
80%
80%
5
Sumo Squat
3 Sets
8 Reps
33%
6
Cable Crunch
1 Set
2 Sets
8 Reps
7 Reps
25%
25%
Day 4
1
Step-Up (Weighted)
3 Sets
1 Set
9 Reps
24%
24%
2
Hip Thrust (Machine)
3 Sets
1 Set
150 Reps
150 Reps
7%
6%
3
Leg Press
2 Sets
1 Set
110 Reps
110 Reps
9%
8%
4
Glute Kickback (Cable)
1 Set
2 Sets
10 Reps
9 Reps
15%
15%
Day 1
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
9 Reps
8 Reps
7 Reps
37%
37%
37%
2
Hip Thrust (Machine)
4 Sets
150 Reps
6%
3
Leg Curl
2 Sets
1 Set
10 Reps
8 Reps
50%
50%
4
Back Extension
2 Sets
1 Set
7 Reps
6 Reps
35%
35%
5
Calf Raise (Leg Press)
3 Sets
1 Set
9 Reps
8 Reps
75%
75%