logo
BoostcampPNG

Push Quads Pull Hams

by Nik Brennan

Program Description

Strength and hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 15, 2025 05:33
  • Last Edited
    Jul 15, 2025 07:51
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
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
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Machine)
4
6-10 reps
RPE 9-10
3
Chest Press (Machine)
2
5-8 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Wide Grip Lat Pulldown
2
5-8 reps
RPE 9-10
3
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
5
Seated Row (Machine)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Lying Leg Curl
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5-8 reps
RPE 9-10
2
Lateral Raise (Cable)
4
5-8 reps
RPE 9-10
3
Bench Supported Fly
2
8-10 reps
RPE 9-10
4
Hip Thrust (Machine)
1
5-8 reps
RPE 9-10
5
Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 8-9
7
Leg Extension
2
5-8 reps
RPE 9-10
8
Hack Squat
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mundy Curl
3
5-8 reps
RPE 9-10
2
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9-10
3
Kelso Shrug
2
5-8 reps
RPE 9-10
4
Preacher Hammer Curl
2
6-8 reps
RPE 9-10
5
Seated Row (Cable)
2
5-8 reps
RPE 9-10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 9-10
7
Kitty Curls
2
AMRAP
RPE 10
8
Leg Curl
1
5-8 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
2 Sets
5-8 Reps
@9-10
2
Lateral Raise (Machine)
4 Sets
6-10 Reps
@9-10
3
Chest Press (Machine)
2 Sets
5-8 Reps
@9-10
4
Hip Thrust (Machine)
1 Set
5-8 Reps
@9-10
5
Tricep Extension (Cable)
2 Sets
5-8 Reps
@9-10
6
Hip Adductor (Machine)
1 Set
6-8 Reps
@8-9
7
Leg Extension
2 Sets
5-8 Reps
@9-10
8
Hack Squat
1 Set
5-8 Reps
@9-10
Day 2
1
Mundy Curl
3 Sets
5-8 Reps
@9-10
2
Wide Grip Lat Pulldown
2 Sets
5-8 Reps
@9-10
3
Preacher Hammer Curl
2 Sets
6-8 Reps
@9-10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
8-10 Reps
@9-10
5
Seated Row (Machine)
2 Sets
5-8 Reps
@9-10
6
Stiff Leg Deadlift
2 Sets
5-8 Reps
@9-10
7
Kitty Curls
2 Sets
AMRAP
@10
8
Lying Leg Curl
1 Set
5-8 Reps
@9-10
Day 3
1
Dip (Weighted)
2 Sets
5-8 Reps
@9-10
2
Lateral Raise (Cable)
4 Sets
5-8 Reps
@9-10
3
Bench Supported Fly
2 Sets
8-10 Reps
@9-10
4
Hip Thrust (Machine)
1 Set
5-8 Reps
@9-10
5
Tricep Extension (Cable)
2 Sets
5-8 Reps
@9-10
6
Hip Adductor (Machine)
1 Set
6-8 Reps
@8-9
7
Leg Extension
2 Sets
5-8 Reps
@9-10
8
Hack Squat
1 Set
5-8 Reps
@9-10
Day 4
1
Mundy Curl
3 Sets
5-8 Reps
@9-10
2
Single Arm Rear Delt Fly (Cable)
2 Sets
8-10 Reps
@9-10
3
Kelso Shrug
2 Sets
5-8 Reps
@9-10
4
Preacher Hammer Curl
2 Sets
6-8 Reps
@9-10
5
Seated Row (Cable)
2 Sets
5-8 Reps
@9-10
6
Stiff Leg Deadlift
2 Sets
5-8 Reps
@9-10
7
Kitty Curls
2 Sets
AMRAP
@10
8
Leg Curl
1 Set
5-8 Reps
@9-10