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BoostcampPNG

Strength for Runners

by Sailor’s Human
1 athletes joined

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
    Jul 10, 2025 01:21

Summary

Unlock your running potential with this comprehensive 18-week program designed specifically for runners. With six training days each week, you'll focus on building strength through targeted exercises that enhance your performance and prevent injuries. Key workouts include deadlifts for posterior chain stability, upper body pushes for balance, and lower body pulls to power your stride. Get ready to elevate your running game and achieve your personal best!
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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
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