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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
    Sep 23, 2025 08:42
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
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 1
#
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 1
#
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 1
#
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 1
#
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 1
#
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 1
#
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 1
#
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 1
#
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 1
#
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 1
#
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 1
#
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 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
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 3
#
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 3
#
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 3
#
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 3
#
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 3
#
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 3
#
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 3
#
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 3
#
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 3
#
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 3
#
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 3
#
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 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
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
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 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
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 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 (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
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