logo
BoostcampPNG

JOD 🍑 💪🏽 🏋️‍♀️🧘🏼‍♀️

by Jj O.

Program Description

I want to build muscle on my lower and upper body while losing body fat no

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2025 03:29
  • Last Edited
    Jun 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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
25.7%
Hamstrings
17.7%
Quadriceps
14.3%
Lower Back
9.7%
Biceps
6.9%
Upper Back
5%
Middle Delts
4.6%
Front Delts
4.1%
Lats
4.1%
Abs
3.8%
Adductors
1.8%
Triceps
1.4%
Forearms
0.9%
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
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 Curl
4 Sets
8 Reps
-
5
Back Extension (Weighted)
4 Sets
8 Reps
-
Day 2
1
Hammer Curl
4 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 Pulldown
4 Sets
8 Reps
-
Day 3
1
Glute Kickback (Cable)
4 Sets
8 Reps
-
2
Single Leg Press
4 Sets
8 Reps
-
3
Leg Extension
4 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
-