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Womens power building. FULL BODY.

by Almir N.
1 athletes joined

Program Description

**Womens Power Building** is an empowering 18-week program designed to help you build strength and muscle through a powerbuilding approach. With 54 workouts scheduled across the weeks, each session lasts around 60 minutes and focuses on compound lifts and accessory work tailored specifically for women. Expect to engage in exercises like hip thrusts, Romanian deadlifts, and Bulgarian split squats, all aimed at maximizing your strength potential while enhancing your physique. Perfect for novices, this program will guide you through progressive overload, ensuring you build confidence and capability in the gym.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 16, 2025 10:56
  • Last Edited
    Aug 16, 2025 11:18
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
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
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 9.5
3
Lat Pulldown
2
6 reps
RPE 9.5
4
Glute Kickback
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.3 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 9.5
2
Walking Lunge (Dumbbell)
2
6 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 9.5
4
Leg Extension
2
6 reps
RPE 9.5
5
Kettlebell Swing
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6 reps
RPE 9.5
3
Leg Curl
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
0.4 mins
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
6 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@9.5
3
Lat Pulldown
2 Sets
6 Reps
@9.5
4
Glute Kickback
2 Sets
6 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
0.3 mins
@9.5
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@9.5
2
Walking Lunge (Dumbbell)
2 Sets
6 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@9.5
4
Leg Extension
2 Sets
6 Reps
@9.5
5
Kettlebell Swing
2 Sets
20 Reps
@9
Day 3
1
Hip Thrust (Barbell)
2 Sets
6 Reps
@9.5
2
Leg Press (45 Degrees)
2 Sets
6 Reps
@9.5
3
Leg Curl
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
0.4 mins
@9.5