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Strength for Runners

by Sailor’s Human

Program Description

To improve running performance, prevent injury, and build lean muscle while marathon training. This 6-day program blends barbell lifts, cable work, core training, and lateral stability drills to: - Increase posterior chain strength (glutes, hamstrings, hips) - Improve core control for better running posture and efficiency. - Enhance balance and side-to-side movement to reduce injury risk. - Build functional lean muscle to support a faster, more durable stride. - All workouts are designed to complement a marathon plan with easy-to-moderate intensity, flexible volume, and minimal soreness.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 29, 2025 06:54
  • Last Edited
    Jun 29, 2025 07:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6-8
2
Hip Abductor (Machine)
3
12 reps
RPE 6-8
3
Hip Adductor (Machine)
3
12 reps
RPE 6-8
4
Glute Bridge (Dumbbell)
3
12 reps
RPE 6-8
5
Dead Bug
3
10 reps
RPE 4-6
6
Bird Dog
3
10 reps
RPE 4-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
2
Overhead Press (Barbell)
3
5 reps
RPE 6-8
3
Front Raise
3
12 reps
RPE 6-8
4
Lateral Raise (Cable)
3
10 reps
RPE 6-8
5
Pallof Press
3
10 reps
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 6-8
2
Lat Pulldown
3
10 reps
RPE 6-8
3
Standing Pullover (Cable)
3
10 reps
RPE 6-8
4
Leg Curl
3
8-10 reps
RPE 6-8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 6-8
6
Single-Leg Glider Curl
2
10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
2
15 reps
RPE 6-8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-8
3
Step-Down (Low Box)
2
10 reps
RPE 6-8
4
Cossack Squat
2
8 reps
RPE 6-8
5
Skater Hop
2
0.5 mins
RPE 6-8
6
Side Plank with Reach Through
2
0.75 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
12 reps
RPE 6-8
2
Skater Hop
2
0.5 mins
RPE 6-8
3
Side Plank with Reach Through
2
10 reps
RPE 6-8
4
Bear Crawl
2
10 reps
RPE 6-8
5
Single-Leg Glider Curl
2
10 reps
RPE 6-8
6
Balance Pad Hold
2
1 mins
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
RPE 6-8
RPE 6-8
2
Incline Bench Press (Barbell)
3
5 reps
RPE 6-8
3
Trap Bar Deadlift
3
8 reps
RPE 6-8
4
Lat Pulldown
3
8 reps
RPE 6-8
5
Standing Pullover (Cable)
3
10 reps
RPE 6-8
6
Hip Abductor (Machine)
3
12 reps
RPE 6-8
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6 Reps
@6-8
2
Hip Abductor (Machine)
3 Sets
12 Reps
@6-8
3
Hip Adductor (Machine)
3 Sets
12 Reps
@6-8
4
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6-8
5
Dead Bug
3 Sets
10 Reps
@4-6
6
Bird Dog
3 Sets
10 Reps
@4-6
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6-8
2
Overhead Press (Barbell)
3 Sets
5 Reps
@6-8
3
Front Raise
3 Sets
12 Reps
@6-8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@6-8
5
Pallof Press
3 Sets
10 Reps
@6-8
6
Side Plank with Reach Through
2 Sets
0.75 mins
@6-8
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@6-8
2
Lat Pulldown
3 Sets
10 Reps
@6-8
3
Standing Pullover (Cable)
3 Sets
10 Reps
@6-8
4
Leg Curl
3 Sets
8-10 Reps
@6-8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6-8
6
Single-Leg Glider Curl
2 Sets
10 Reps
@6-8
Day 4
1
Lateral Banded Walk
2 Sets
15 Reps
@6-8
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@6-8
3
Step-Down (Low Box)
2 Sets
10 Reps
@6-8
4
Cossack Squat
2 Sets
8 Reps
@6-8
5
Skater Hop
2 Sets
0.5 mins
@6-8
6
Side Plank with Reach Through
2 Sets
0.75 mins
@6-8
Day 5
1
Seated Row (Cable)
3 Sets
12 Reps
@6-8
2
Skater Hop
2 Sets
0.5 mins
@6-8
3
Side Plank with Reach Through
2 Sets
10 Reps
@6-8
4
Bear Crawl
2 Sets
10 Reps
@6-8
5
Single-Leg Glider Curl
2 Sets
10 Reps
@6-8
6
Balance Pad Hold
2 Sets
1 mins
@6-8
Day 6
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
@6-8
@6-8
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6-8
3
Trap Bar Deadlift
3 Sets
8 Reps
@6-8
4
Lat Pulldown
3 Sets
8 Reps
@6-8
5
Standing Pullover (Cable)
3 Sets
10 Reps
@6-8
6
Hip Abductor (Machine)
3 Sets
12 Reps
@6-8