logo
BoostcampPNG

Shado's Strength & Hypertrophy

by Shaun D.
1 athletes joined

Program Description

Intermediate home gym workout incorporating full rack, Olympic plates and dumbbells to target every muscle group over an 8 week period. First attempt to make something more for me.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 11, 2025 01:20
  • Last Edited
    Jun 18, 2025 12:55

Summary

Unleash your potential with Shado's Strength & Hypertrophy program, an 8-week journey designed to build muscle and increase strength. Committing just 4 days a week, you'll engage in a balanced mix of heavy lifting and hypertrophy-focused exercises, targeting both upper and lower body. Each session ramps up in intensity, ensuring you challenge your limits while mastering essential movements like squats, bench presses, and deadlifts. Equip your garage gym and get ready to transform your physique and performance!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Goblet Squat
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Glute Bridge (Dumbbell)
2
1
20 reps
20 reps
RPE 6
RPE 6.5
7
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Goblet Squat
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Glute Bridge (Dumbbell)
2
1
20 reps
20 reps
RPE 6
RPE 6.5
7
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Goblet Squat
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Glute Bridge (Dumbbell)
2
1
20 reps
20 reps
RPE 6
RPE 6.5
7
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Goblet Squat
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Glute Bridge (Dumbbell)
2
1
20 reps
20 reps
RPE 6
RPE 6.5
7
Standing Calf Raise
1
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise
3
15 reps
RPE 6
5
Bench Press (Dumbbell)
3
15 reps
RPE 7.5
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6.5
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise
3
15 reps
RPE 6
5
Bench Press (Dumbbell)
3
15 reps
RPE 7.5
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6.5
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise
3
15 reps
RPE 6
5
Bench Press (Dumbbell)
3
15 reps
RPE 7.5
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6.5
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 7
4
Front Raise
3
15 reps
RPE 6
5
Bench Press (Dumbbell)
3
15 reps
RPE 7.5
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6.5
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 6.5
5
Bench Press (Close Grip)
3
10 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6
7
Band Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 6.5
5
Bench Press (Close Grip)
3
10 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6
7
Band Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 6.5
5
Bench Press (Close Grip)
3
10 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6
7
Band Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6
RPE 6.5
5
Bench Press (Close Grip)
3
10 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
15 reps
RPE 6
7
Band Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Good Morning
3
12 reps
RPE 6.5
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
12 reps
RPE 7
5
Goblet Squat
3
15 reps
RPE 7
6
Straight Leg Calf Raise
3
20 reps
RPE 6.5
7
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Good Morning
3
12 reps
RPE 6.5
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
12 reps
RPE 7
5
Goblet Squat
3
15 reps
RPE 7
6
Straight Leg Calf Raise
3
20 reps
RPE 6.5
7
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Good Morning
3
12 reps
RPE 6.5
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
12 reps
RPE 7
5
Goblet Squat
3
15 reps
RPE 7
6
Straight Leg Calf Raise
3
20 reps
RPE 6.5
7
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9.5
2
Good Morning
3
12 reps
RPE 6.5
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Single Leg Romanian Deadlift
3
12 reps
RPE 7
5
Goblet Squat
3
15 reps
RPE 7
6
Straight Leg Calf Raise
3
20 reps
RPE 6.5
7
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 6
7
Face Pull
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 6
7
Face Pull
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 6
7
Face Pull
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 8.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Dumbbell Row
3
12 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 6
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 6
7
Face Pull
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Face Pull
3
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Concentration Curl
3
15 reps
RPE 6
6
Wrist Curls
3
20 reps
RPE 6
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Face Pull
3
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Concentration Curl
3
15 reps
RPE 6
6
Wrist Curls
3
20 reps
RPE 6
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Face Pull
3
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Concentration Curl
3
15 reps
RPE 6
6
Wrist Curls
3
20 reps
RPE 6
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Face Pull
3
20 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Concentration Curl
3
15 reps
RPE 6
6
Wrist Curls
3
20 reps
RPE 6
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
2
Single Leg Romanian Deadlift
3
12 reps
RPE 6.5
3
Squat (Low Bar)
3
15 reps
RPE 7.5
4
Lateral Lunge
3
15 reps
RPE 6
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Plank
3
1 mins
-
7
Russian Twist (Dumbbell)
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
2
Single Leg Romanian Deadlift
3
12 reps
RPE 6.5
3
Squat (Low Bar)
3
15 reps
RPE 7.5
4
Lateral Lunge
3
15 reps
RPE 6
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Plank
3
1 mins
-
7
Russian Twist (Dumbbell)
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
2
Single Leg Romanian Deadlift
3
12 reps
RPE 6.5
3
Squat (Low Bar)
3
15 reps
RPE 7.5
4
Lateral Lunge
3
15 reps
RPE 6
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Plank
3
1 mins
-
7
Russian Twist (Dumbbell)
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 7.5
2
Single Leg Romanian Deadlift
3
12 reps
RPE 6.5
3
Squat (Low Bar)
3
15 reps
RPE 7.5
4
Lateral Lunge
3
15 reps
RPE 6
5
Lateral Banded Walk
3
20 reps
RPE 6
6
Plank
3
1 mins
-
7
Russian Twist (Dumbbell)
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
3
Barbell Row
1
12 reps
RPE 7
4
Goblet Squat
1
15 reps
RPE 7.5
5
Plank
1
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 6
7
Russian Twist (Dumbbell)
1
20 reps
RPE 6.5
8
Glute Kickback
1
20 reps
RPE 6
9
Kettlebell Swing
1
20 reps
RPE 7
10
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
11
Barbell Row
1
12 reps
RPE 7
12
Goblet Squat
1
15 reps
RPE 7.5
13
Plank
1
1 mins
-
14
Lying Leg Raise
1
15 reps
RPE 6
15
Russian Twist (Dumbbell)
1
20 reps
RPE 7
16
Glute Kickback
1
20 reps
RPE 6
17
Kettlebell Swing
1
20 reps
RPE 7
18
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
19
Barbell Row
1
12 reps
RPE 7.5
20
Goblet Squat
1
15 reps
RPE 7.5
21
Plank
1
1 mins
-
22
Lying Leg Raise
1
15 reps
RPE 6
23
Russian Twist (Dumbbell)
1
20 reps
RPE 7
24
Glute Kickback
1
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
3
Barbell Row
1
12 reps
RPE 7
4
Goblet Squat
1
15 reps
RPE 7.5
5
Plank
1
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 6
7
Russian Twist (Dumbbell)
1
20 reps
RPE 6.5
8
Glute Kickback
1
20 reps
RPE 6
9
Kettlebell Swing
1
20 reps
RPE 7
10
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
11
Barbell Row
1
12 reps
RPE 7
12
Goblet Squat
1
15 reps
RPE 7.5
13
Plank
1
1 mins
-
14
Lying Leg Raise
1
15 reps
RPE 6
15
Russian Twist (Dumbbell)
1
20 reps
RPE 7
16
Glute Kickback
1
20 reps
RPE 6
17
Kettlebell Swing
1
20 reps
RPE 7
18
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
19
Barbell Row
1
12 reps
RPE 7.5
20
Goblet Squat
1
15 reps
RPE 7.5
21
Plank
1
1 mins
-
22
Lying Leg Raise
1
15 reps
RPE 6
23
Russian Twist (Dumbbell)
1
20 reps
RPE 7
24
Glute Kickback
1
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
3
Barbell Row
1
12 reps
RPE 7
4
Goblet Squat
1
15 reps
RPE 7.5
5
Plank
1
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 6
7
Russian Twist (Dumbbell)
1
20 reps
RPE 6.5
8
Glute Kickback
1
20 reps
RPE 6
9
Kettlebell Swing
1
20 reps
RPE 7
10
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
11
Barbell Row
1
12 reps
RPE 7
12
Goblet Squat
1
15 reps
RPE 7.5
13
Plank
1
1 mins
-
14
Lying Leg Raise
1
15 reps
RPE 6
15
Russian Twist (Dumbbell)
1
20 reps
RPE 7
16
Glute Kickback
1
20 reps
RPE 6
17
Kettlebell Swing
1
20 reps
RPE 7
18
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
19
Barbell Row
1
12 reps
RPE 7.5
20
Goblet Squat
1
15 reps
RPE 7.5
21
Plank
1
1 mins
-
22
Lying Leg Raise
1
15 reps
RPE 6
23
Russian Twist (Dumbbell)
1
20 reps
RPE 7
24
Glute Kickback
1
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
20 reps
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
3
Barbell Row
1
12 reps
RPE 7
4
Goblet Squat
1
15 reps
RPE 7.5
5
Plank
1
1 mins
-
6
Lying Leg Raise
1
15 reps
RPE 6
7
Russian Twist (Dumbbell)
1
20 reps
RPE 6.5
8
Glute Kickback
1
20 reps
RPE 6
9
Kettlebell Swing
1
20 reps
RPE 7
10
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 6
11
Barbell Row
1
12 reps
RPE 7
12
Goblet Squat
1
15 reps
RPE 7.5
13
Plank
1
1 mins
-
14
Lying Leg Raise
1
15 reps
RPE 6
15
Russian Twist (Dumbbell)
1
20 reps
RPE 7
16
Glute Kickback
1
20 reps
RPE 6
17
Kettlebell Swing
1
20 reps
RPE 7
18
Standing Shoulder Press (Dumbbell)
1
12 reps
RPE 7
19
Barbell Row
1
12 reps
RPE 7.5
20
Goblet Squat
1
15 reps
RPE 7.5
21
Plank
1
1 mins
-
22
Lying Leg Raise
1
15 reps
RPE 6
23
Russian Twist (Dumbbell)
1
20 reps
RPE 7
24
Glute Kickback
1
20 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Goblet Squat
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7.5
@8.5
5
Lateral Banded Walk
3 Sets
20 Reps
@6
6
Glute Bridge (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@6
@6.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6
@6.5
5
Bench Press (Close Grip)
3 Sets
10 Reps
@7
6
Overhead Extension (Dumbbell)
3 Sets
15 Reps
@6
7
Band Face Pull
3 Sets
20 Reps
@6
Day 3
1
Barbell Row
3 Sets
8 Reps
@8.5
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Dumbbell Row
3 Sets
12 Reps
@8.5
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5
Hammer Curl
3 Sets
15 Reps
@6
6
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6
7
Face Pull
3 Sets
20 Reps
@6
Day 4
1
Hip Thrust (Barbell)
3 Sets
15 Reps
@7.5
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
@6.5
3
Squat (Low Bar)
3 Sets
15 Reps
@7.5
4
Lateral Lunge
3 Sets
15 Reps
@6
5
Lateral Banded Walk
3 Sets
20 Reps
@6
6
Plank
3 Sets
1 mins
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@6.5