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[The Absolute Tank w/hips] 4 Day Variant

by Javi S.
1 athletes joined

Program Description

I did the original https://www.boostcamp.app/users/the-absolute-tank-3-day-full-body-workout-program-24 and I wanted to add a hip day. I also replaced the weighted pull-up/dip with assisted and added reverse curls to the bicep curls.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 14, 2026 05:20
  • Last Edited
    Mar 15, 2026 07:09
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Hamstrings
9.3%
Abs
9%
Quadriceps
8.2%
Biceps
7.7%
Front Delts
7.5%
Triceps
6.7%
Adductors
5.9%
Chest
5.1%
Upper Back
4.6%
Lats
4.6%
Middle Delts
4.6%
Abductors
4.1%
Forearms
3.9%
Lower Back
3.3%
Rear Delts
1.5%
Calves
1.5%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Chest Fly (Dumbbell)
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
3
5 reps
RPE 8
3
Dip (Assisted)
3
8 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
7
Hip Abductor (Machine)
2
20 reps
-
8
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8
4
Glute Kickback (Cable)
3
15 reps
RPE 8
5
Hanging Leg Raise
3
12 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 8
7
Side Plank
3
30 reps
RPE 8
8
Hip Abductor (Machine)
2
20 reps
-
9
Hip Adductor (Machine)
2
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
2
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4B
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
7
Hip Abductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Hip Adductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5B
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Hip Abductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Hip Adductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Dip (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Hip Abductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Hip Adductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
-
-
Day 4
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
5
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Side Plank
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@8
@8
@8
8
Hip Abductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
-
-
9
Hip Adductor (Machine)
1 Set
1 Set
20 Reps
20 Reps
-
-