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Program Description

geting bigger and stornger

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 07, 2025 09:14
  • Last Edited
    Dec 07, 2025 09:15
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Upper Back
11.2%
Hamstrings
11.2%
Front Delts
9%
Lower Back
6.7%
Lats
6.7%
Triceps
6.7%
Middle Delts
6.7%
Rear Delts
4.5%
Quadriceps
4.5%
Abductors
4.5%
Adductors
4.5%
Chest
4.5%
Biceps
3.4%
Abs
2.2%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Inverted Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Glute Kickback
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
9
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
12
Seated Row (Machine)
1
10 reps
RPE 9.5
13
Shoulder Press (Machine)
1
10 reps
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Inverted Face Pull
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Hip Thrust (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Hyperextension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Glute Kickback
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
7
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
9
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
10
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
11
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
12
Seated Row (Machine)
1 Set
10 Reps
@9.5
13
Shoulder Press (Machine)
1 Set
10 Reps
@9.5
Day 2
1
Inverted Face Pull
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Hip Thrust (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Hyperextension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Glute Kickback
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
7
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
9
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
10
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
11
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
12
Seated Row (Machine)
1 Set
10 Reps
@9.5
13
Shoulder Press (Machine)
1 Set
10 Reps
@9.5
Day 3
1
Inverted Face Pull
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Hip Thrust (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Hyperextension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Glute Kickback
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
7
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
9
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
10
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
11
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
12
Seated Row (Machine)
1 Set
10 Reps
@9.5
13
Shoulder Press (Machine)
1 Set
10 Reps
@9.5