logo
BoostcampPNG

Michelle’s Lock in

by null

Program Description

**Michelle’s Lock In** is an 18-week program designed to sculpt and strengthen your entire body with a focus on glute and leg development. Committing to six days a week, you'll engage in a variety of exercises, including barbell hip thrusts, Romanian deadlifts, and Bulgarian split squats, all tailored to maximize muscle growth and endurance. Each session is crafted to challenge you progressively, ensuring you stay motivated and on track to achieve your fitness goals. Join Michelle and transform your physique with this comprehensive training plan!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 04, 2026 06:18
  • Last Edited
    Jan 04, 2026 07:03
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.2%
Hamstrings
11.8%
Lats
9.6%
Upper Back
9.6%
Abs
8.1%
Quadriceps
7.6%
Other
7.4%
Lower Back
4.9%
Biceps
4.4%
Abductors
3.7%
Stretching
3.7%
Full-Body
3.7%
Triceps
2.5%
Adductors
0.7%
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
6
Goblet Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Dead Bug
3
10 reps
RPE 6
8
Walk
1
120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 6
2
Lagree
1
50 mins
RPE 8.5
3
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Walk
1
120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
4
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Glute Kickback (Cable)
2
20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lagree
1
50 mins
RPE 8.5
2
Run
1
20 mins
RPE 6
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
6
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
7
Dead Bug
3 Sets
10 Reps
@6
8
Walk
1 Set
120 mins
-
Day 2
1
Run
1 Set
20 mins
@6
2
Lagree
1 Set
50 mins
@8.5
3
Walk
1 Set
120 mins
@6
Day 3
1
Walk
1 Set
120 mins
@6
Day 4
1
Lagree
1 Set
50 mins
@8.5
2
Walk
1 Set
120 mins
@6
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7.5
4
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
5
Glute Kickback (Cable)
2 Sets
20 Reps
@6.5
Day 6
1
Lagree
1 Set
50 mins
@8.5
2
Run
1 Set
20 mins
@6