logo
BoostcampPNG

Hudson's Conjugate Program

by Hudson Cole

Program Description

Use the conjugate system of Max Effort and Dynamic Effort in order to build size and strength. While this is a powerlifting split, OHP is treated like a main lift for the benefits it gives to general physicality and benching strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 05, 2025 07:02
  • Last Edited
    Aug 08, 2025 02:28
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
3 reps
RPE 9.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Cable Low Row
4
10-12 reps
RPE 8
4
Chin-Up (Weighted)
4
AMRAP
RPE 8
5
Katana Extension
4
10-12 reps
RPE 8
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
3 reps
RPE 9.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Cable Low Row
4
10-12 reps
RPE 8
4
Chin-Up (Weighted)
4
AMRAP
RPE 8
5
Katana Extension
4
10-12 reps
RPE 8
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
3 reps
RPE 9.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Cable Low Row
4
10-12 reps
RPE 8
4
Chin-Up (Weighted)
4
AMRAP
RPE 8
5
Katana Extension
4
10-12 reps
RPE 8
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
3 reps
RPE 9.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Cable Low Row
4
10-12 reps
RPE 8
4
Chin-Up (Weighted)
4
AMRAP
RPE 8
5
Katana Extension
4
10-12 reps
RPE 8
6
Lateral Raise (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3 reps
RPE 9.5
2
Z Press
3
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Lu Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3 reps
RPE 9.5
2
Z Press
3
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Lu Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3 reps
RPE 9.5
2
Z Press
3
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Lu Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3 reps
RPE 9.5
2
Z Press
3
6 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Lu Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 9.5
2
JM Press
3
6 reps
RPE 8
3
Kroc Row
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Face Pull
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 9.5
2
JM Press
3
6 reps
RPE 8
3
Kroc Row
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Face Pull
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 9.5
2
JM Press
3
6 reps
RPE 8
3
Kroc Row
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Face Pull
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3 reps
RPE 9.5
2
JM Press
3
6 reps
RPE 8
3
Kroc Row
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Face Pull
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
1
1 reps
RPE 8
3
Overhead Press (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Squat (Paused)
3
6 reps
RPE 8
3
Glute Kickback (Cable)
4
10-12 reps
RPE 8
4
Back Extension (Weighted)
4
10-12 reps
RPE 8
5
Pallof Press
4
10-12 reps
RPE 8
6
Wrist Curls
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Squat (Paused)
3
6 reps
RPE 8
3
Glute Kickback (Cable)
4
10-12 reps
RPE 8
4
Back Extension (Weighted)
4
10-12 reps
RPE 8
5
Pallof Press
4
10-12 reps
RPE 8
6
Wrist Curls
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Squat (Paused)
3
6 reps
RPE 8
3
Glute Kickback (Cable)
4
10-12 reps
RPE 8
4
Back Extension (Weighted)
4
10-12 reps
RPE 8
5
Pallof Press
4
10-12 reps
RPE 8
6
Wrist Curls
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Squat (Paused)
3
6 reps
RPE 8
3
Glute Kickback (Cable)
4
10-12 reps
RPE 8
4
Back Extension (Weighted)
4
10-12 reps
RPE 8
5
Pallof Press
4
10-12 reps
RPE 8
6
Wrist Curls
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Extension
4
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 10
5
Cable Crunch
4
10-12 reps
RPE 8
6
Pillars Of Hercules
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Extension
4
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 10
5
Cable Crunch
4
10-12 reps
RPE 8
6
Pillars Of Hercules
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Extension
4
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 10
5
Cable Crunch
4
10-12 reps
RPE 8
6
Pillars Of Hercules
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
3 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Extension
4
10-12 reps
RPE 8
4
Lying Leg Curl
4
10-12 reps
RPE 10
5
Cable Crunch
4
10-12 reps
RPE 8
6
Pillars Of Hercules
4
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
3 reps
RPE 9.5
2
Tempo Squat (Barbell)
3
6 reps
RPE 8
3
Sissy Squat
4
10-12 reps
RPE 8
4
Reverse Nordic Curl
4
10-12 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
RPE 8
6
Plate Pinch
4
0.2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
3 reps
RPE 9.5
2
Tempo Squat (Barbell)
3
6 reps
RPE 8
3
Sissy Squat
4
10-12 reps
RPE 8
4
Reverse Nordic Curl
4
10-12 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
RPE 8
6
Plate Pinch
4
0.2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
3 reps
RPE 9.5
2
Tempo Squat (Barbell)
3
6 reps
RPE 8
3
Sissy Squat
4
10-12 reps
RPE 8
4
Reverse Nordic Curl
4
10-12 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
RPE 8
6
Plate Pinch
4
0.2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Library Deadlift
1
3 reps
RPE 9.5
2
Tempo Squat (Barbell)
3
6 reps
RPE 8
3
Sissy Squat
4
10-12 reps
RPE 8
4
Reverse Nordic Curl
4
10-12 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
RPE 8
6
Plate Pinch
4
0.2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Barbell Row
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
5
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Barbell Row
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
5
Chest Fly (Dumbbell)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Barbell Row
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
5
Chest Fly (Dumbbell)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Barbell Row
4
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
5
Chest Fly (Dumbbell)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
60%
2
Bench Press (Barbell)
4
5 reps
60%
3
Meadow Row
4
8-10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
10-12 reps
RPE 8
5
Chest Press (Machine)
4
8-10 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
60%
2
Bench Press (Barbell)
4
5 reps
60%
3
Meadow Row
4
8-10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
10-12 reps
RPE 8
5
Chest Press (Machine)
4
8-10 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
60%
2
Bench Press (Barbell)
4
5 reps
60%
3
Meadow Row
4
8-10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
10-12 reps
RPE 8
5
Chest Press (Machine)
4
8-10 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
3 reps
60%
2
Bench Press (Barbell)
4
5 reps
60%
3
Meadow Row
4
8-10 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
10-12 reps
RPE 8
5
Chest Press (Machine)
4
8-10 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Chest Fly (Cable)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Chest Fly (Cable)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Chest Fly (Cable)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Overhead Press (Barbell)
4
5 reps
60%
3
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Chest Fly (Cable)
4
10-12 reps
RPE 8
6
Rotator Cuff Prehab
4
10-12 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Overhead Press (Barbell)
1
1 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Romanian Deadlift (Barbell)
4
5 reps
60%
3
Hip Thrust (Barbell)
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Hanging Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Romanian Deadlift (Barbell)
4
5 reps
60%
3
Hip Thrust (Barbell)
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Hanging Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Romanian Deadlift (Barbell)
4
5 reps
60%
3
Hip Thrust (Barbell)
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Hanging Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Romanian Deadlift (Barbell)
4
5 reps
60%
3
Hip Thrust (Barbell)
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Hanging Leg Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
60%
2
Front Squat (Barbell)
4
5 reps
60%
3
Pull Through (Cable)
4
8-10 reps
RPE 8
4
Leg Press
4
8-10 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
60%
2
Front Squat (Barbell)
4
5 reps
60%
3
Pull Through (Cable)
4
8-10 reps
RPE 8
4
Leg Press
4
8-10 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
60%
2
Front Squat (Barbell)
4
5 reps
60%
3
Pull Through (Cable)
4
8-10 reps
RPE 8
4
Leg Press
4
8-10 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
60%
2
Front Squat (Barbell)
4
5 reps
60%
3
Pull Through (Cable)
4
8-10 reps
RPE 8
4
Leg Press
4
8-10 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Stiff Leg Deadlift
4
5 reps
60%
3
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Stiff Leg Deadlift
4
5 reps
60%
3
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Stiff Leg Deadlift
4
5 reps
60%
3
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
60%
2
Stiff Leg Deadlift
4
5 reps
60%
3
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Abs Crunch (Weighted)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
Week 1
1 / 13 Weeks
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
3 Reps
@9.5
2
Bench Press (Close Grip)
3 Sets
6 Reps
@8
3
Cable Low Row
4 Sets
10-12 Reps
@8
4
Chin-Up (Weighted)
4 Sets
AMRAP
@8
5
Katana Extension
4 Sets
10-12 Reps
@8
6
Lateral Raise (Cable)
4 Sets
10-12 Reps
@8
Day 2
1
Deficit Deadlift (Barbell)
1 Set
3 Reps
@9.5
2
Squat (Paused)
3 Sets
6 Reps
@8
3
Glute Kickback (Cable)
4 Sets
10-12 Reps
@8
4
Back Extension (Weighted)
4 Sets
10-12 Reps
@8
5
Pallof Press
4 Sets
10-12 Reps
@8
6
Wrist Curls
4 Sets
10-12 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Overhead Press (Barbell)
4 Sets
5 Reps
60%
3
Barbell Row
4 Sets
8-10 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@8
5
Rotator Cuff Prehab
4 Sets
10-12 Reps
@5
Day 4
1
Squat (Barbell)
8 Sets
3 Reps
60%
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
60%
3
Hip Thrust (Barbell)
4 Sets
6 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
5
Hanging Leg Raise
4 Sets
10 Reps
@7