Program Description
I want to build muscle on my lower and upper body while losing body fat no
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedApr 20, 2025 03:29
- Last EditedJun 18, 2025 01:03
Summary
Unleash your strength and sculpt your physique with the JOD program, an 18-week journey designed for those ready to elevate their fitness game. Committing to four days a week, you'll tackle a diverse range of exercises targeting legs, arms, and back, utilizing both dumbbells and barbells. Each workout consists of four sets of eight reps, pushing your limits and building endurance, with a focus on muscle hypertrophy. Get ready to transform your body and boost your confidence—your fitness evolution starts now!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
-
2
Split Squat (Barbell)
4
1
8 reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)
4
8 reps
-
4
Hamstring Curl
4
8 reps
-
5
Back Extension (Weighted)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Bicep Curl (Barbell)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Bent Over Row (Barbell)
4
8 reps
-
6
Lat Pulldown
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
8 reps
-
2
Single Leg Press
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Glute Bridge (Barbell)
4
8 reps
-
5
Hip Thrust (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
6
Back Extension (Weighted)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
8 reps
RPE 8.5
2
Glute Kickback (Cable)
4
8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Reverse Lunge (Dumbbell)
4
8 reps
-
5
Split Squat (Dumbbell)
4
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Step-Up (Weighted)4 Sets
8 Reps
-
2
Split Squat (Barbell)4 Sets
1 Set
8 Reps
-
-
3
B-Stance Romanian Deadlift (Dumbbell)4 Sets
8 Reps
-
4
Hamstring Curl4 Sets
8 Reps
-
5
Back Extension (Weighted)4 Sets
8 Reps
-
Day 2
1
Hammer Curl4 Sets
8 Reps
-
2
Overhead Press (Barbell)4 Sets
8 Reps
-
3
Bicep Curl (Barbell)4 Sets
8 Reps
-
4
Upright Row (Barbell)4 Sets
8 Reps
-
5
Bent Over Row (Barbell)4 Sets
8 Reps
-
6
Lat Pulldown4 Sets
8 Reps
-
Day 3
1
Glute Kickback (Cable)4 Sets
8 Reps
-
2
Single Leg Press4 Sets
8 Reps
-
3
Leg Extension4 Sets
8 Reps
-
4
Glute Bridge (Barbell)4 Sets
8 Reps
-
5
Hip Thrust (Barbell)4 Sets
8 Reps
-
Day 4
1
Glute Bridge (Barbell)4 Sets
8 Reps
@8.5
2
Glute Kickback (Cable)4 Sets
8 Reps
@8.5
3
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
4
Reverse Lunge (Dumbbell)4 Sets
8 Reps
-
5
Split Squat (Dumbbell)4 Sets
8 Reps
-
6
Back Extension (Weighted)4 Sets
8 Reps
-