Program Description
4 Days, Upper-Lower Bodybuilding, focused in glutes.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedJul 06, 2024 10:51
- Last EditedSep 10, 2024 03:31
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5
Glute Kickback (Cable)
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5
Glute Kickback (Cable)
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5
Glute Kickback (Cable)
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5
Glute Kickback (Cable)
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Chest Press (Machine)
2
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Rear Delt Row
2
10 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Chest Press (Machine)
2
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Rear Delt Row
2
10 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Chest Press (Machine)
2
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Rear Delt Row
2
10 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Chest Press (Machine)
2
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Rear Delt Row
2
10 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 10
6A
Hip Abductor (Machine)
2
10 reps
RPE 10
6B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 10
6A
Hip Abductor (Machine)
2
10 reps
RPE 10
6B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 10
6A
Hip Abductor (Machine)
2
10 reps
RPE 10
6B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 10
6A
Hip Abductor (Machine)
2
10 reps
RPE 10
6B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 9
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Bayesian Curl
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 9
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Bayesian Curl
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 9
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Bayesian Curl
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 9
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Bayesian Curl
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Leg Press (45 Degrees)3 Sets
10 Reps
@9
2
Bulgarian Split Squat (Dumbbell)2 Sets
12 Reps
@10
3
Leg Extension2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Lying Leg Curl2 Sets
10 Reps
@8
5
Seated Calf Raise2 Sets
15 Reps
@10
6A
Hip Abductor (Machine)2 Sets
10 Reps
@10
6B
Hip Adductor (Machine)2 Sets
10 Reps
@10
Day 1
1
Good Morning1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
2
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
@10
3
Leg Curl2 Sets
12 Reps
@9
4
Leg Extension2 Sets
10 Reps
@10
5
Glute Kickback (Cable)2 Sets
10 Reps
@9
6
Hip Abductor (Machine)3 Sets
15 Reps
@10
Day 2
1
Shoulder Press (Machine)2 Sets
10 Reps
@9
2
Chest Press (Machine)2 Sets
10 Reps
@9
3
Lateral Raise (Cable)3 Sets
15 Reps
@10
4
Tricep Extension (Cable)3 Sets
12 Reps
@10
5
Rear Delt Row2 Sets
10 Reps
@9
6
Rear Delt Fly (Machine)2 Sets
10 Reps
@9
7
Lateral Raise (Dumbbell)3 Sets
10 Reps
@10
Day 4
1
Barbell Row2 Sets
10 Reps
@8
2
Lat Pulldown2 Sets
10 Reps
@9
3
Chest Supported Row (Machine)2 Sets
10 Reps
@8
4
Standing Pullover (Cable)2 Sets
10 Reps
@10
5
Bicep Curl (Cable)2 Sets
10 Reps
@10
6
Bayesian Curl2 Sets
12 Reps
@10
7
Rear Delt Fly (Machine)2 Sets
10 Reps
@9
8
Lateral Raise (Dumbbell)3 Sets
12 Reps
@10