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BoostcampPNG

Boudiccea

by Devan Goodwin

Program Description

12 weeks plan to build muscle, gain strength and the option to diet accordingly.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 18, 2025 09:00
  • Last Edited
    Oct 20, 2025 08:50

Summary

Unleash your inner warrior with the Boudiccea program, a comprehensive 12-week journey designed to sculpt and strengthen your entire body. Committing just four days a week, you'll tackle a variety of exercises—from dumbbell shoulder presses to hack squats—targeting key muscle groups for balanced development. Each session is crafted to progressively challenge you, ensuring you build strength and endurance while mastering your form. Get ready to transform your physique and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.8%
Quadriceps
15.6%
Hamstrings
12.7%
Lower Back
7.5%
Front Delts
7.3%
Upper Back
7.3%
Abs
6.7%
Triceps
4.4%
Chest
4.2%
Middle Delts
3.4%
Lats
3%
Biceps
3%
Forearms
2.4%
Rear Delts
1.7%
Adductors
1.5%
Abductors
0.3%
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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
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
2
Dumbbell Row
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Front Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Back Extension
2
1
15 reps
15 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Front Raise
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Back Extension
2
2
15 reps
12 reps
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
3
15 reps
RPE 6.5
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
2
1
15 reps
5 reps
RPE 6.5
RPE 6.5
5
Leg Extension
3
15 reps
RPE 6.5
6A
Romanian Deadlift (Barbell)
3
15 reps
RPE 6.5
6B
Lunge (Dumbbell)
3
15 reps
RPE 6.5
7
Sit Up
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
20 reps
-
2
Hack Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Single Leg Hip Thrust
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6A
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6B
Lunge (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Sit Up
4
18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
4
Lat Pulldown
3
15 reps
RPE 6.5
5
Incline Bench Press (Barbell)
3
15 reps
RPE 6.5
6
Farmer's Walk (Weighted)
3
15 reps
RPE 6.5
7
Push Up
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
2
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
1
1
2
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Farmer's Walk (Weighted)
1
1
1
1
30 reps
30 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Push Up
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Smith Machine)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
RPE 7.5
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
2
Split Squat (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
2
1
15 reps
15 reps
RPE 6.5
RPE 7
4
Back Extension
2
1
15 reps
15 reps
RPE 6.5
RPE 7
5
Kettlebell Swing
1
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
6
Pull Through (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Glute Kickback (Cable)
2
1
15 reps
15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Split Squat (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Curl
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Back Extension
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Pull Through (Cable)
1
1
1
1
18 reps
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
7
Glute Kickback (Cable)
2
1
1
18 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
AMRAP
RPE 7
1B
Plank
4
AMRAP
RPE 7
1C
Med Ball Slam
4
AMRAP
RPE 7
1D
Kettlebell Swing
4
AMRAP
RPE 7
1E
Cossack Squat
4
AMRAP
RPE 7
1F
Mountain Climber
4
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
AMRAP
RPE 7
1B
Plank
4
AMRAP
RPE 7
1C
Med Ball Slam
4
AMRAP
RPE 7
1D
Kettlebell Swing
4
AMRAP
RPE 7
1E
Cossack Squat
4
AMRAP
RPE 7
1F
Mountain Climber
4
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
AMRAP
RPE 7
1B
Plank
4
AMRAP
RPE 7
1C
Med Ball Slam
4
AMRAP
RPE 7
1D
Kettlebell Swing
4
AMRAP
RPE 7
1E
Cossack Squat
4
AMRAP
RPE 7
1F
Mountain Climber
4
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
AMRAP
RPE 7
1B
Plank
4
AMRAP
RPE 7
1C
Med Ball Slam
4
AMRAP
RPE 7
1D
Kettlebell Swing
4
AMRAP
RPE 7
1E
Cossack Squat
4
AMRAP
RPE 7
1F
Mountain Climber
4
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
AMRAP
RPE 7
1B
Plank
4
AMRAP
RPE 7
1C
Med Ball Slam
4
AMRAP
RPE 7
1D
Kettlebell Swing
4
AMRAP
RPE 7
1E
Cossack Squat
4
AMRAP
RPE 7
1F
Mountain Climber
4
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
4
AMRAP
RPE 7
1B
Plank
4
AMRAP
RPE 7
1C
Med Ball Slam
4
AMRAP
RPE 7
1D
Kettlebell Swing
4
AMRAP
RPE 7
1E
Cossack Squat
4
AMRAP
RPE 7
1F
Mountain Climber
4
AMRAP
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
@8
2
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
@8
3
Face Pull
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
@8
4
Front Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
@8
5
Back Extension
2 Sets
2 Sets
15 Reps
12 Reps
@6.5
@7
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
7
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
@7.5
Day 2
1
Cossack Squat (Bodyweight)
2 Sets
20 Reps
-
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
3
Single Leg Hip Thrust
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
4
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@8.5
6A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
@8
6B
Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
7
Sit Up
4 Sets
18 Reps
@7
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7
@8
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
12 Reps
@6.5
@7
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
6
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
20 Reps
20 Reps
@6.5
@7
@7.5
@8
7
Push Up
2 Sets
15 Reps
@7
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
2
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6.5
@7
@7
@7.5
3
Leg Curl
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Back Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7
5
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
@8
6
Pull Through (Cable)
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
@8
7
Glute Kickback (Cable)
2 Sets
1 Set
1 Set
18 Reps
15 Reps
15 Reps
@6.5
@7
@7.5