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Mauri Road To Stage!

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1 athletes joined

Program Description

Strength Program with simple movements and proper progressive overloading installed! Also comes with 2 deload weeks.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 09, 2025 04:18
  • Last Edited
    Sep 09, 2025 04:19
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.7%
Glutes
14.4%
Quadriceps
12%
Abs
8.1%
Triceps
7.5%
Upper Back
7.4%
Lats
6.7%
Chest
5.1%
Biceps
5%
Front Delts
3.4%
Calves
2.9%
Adductors
2.5%
Lower Back
2.3%
Middle Delts
2.3%
Abductors
2.2%
Rear Delts
1.5%
Cardio
1%
Forearms
0.9%
Other
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Press
4
6-8 reps
RPE 7-9
5
Hip Thrust (Barbell)
5
6 reps
RPE 7-9
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
7
Lying Leg Curl
4
8-12 reps
RPE 7
8
Plank
2
0.5 mins
-
9
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Press
4
6-8 reps
+10 lbs
5
Hip Thrust (Barbell)
5
6 reps
+10 lbs
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
+5 lbs
7
Lying Leg Curl
4
8-12 reps
+5 lbs
8
Plank
3
0.5 mins
-
9
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Press
4
6-8 reps
+10 lbs
5
Hip Thrust (Barbell)
5
6 reps
+10 lbs
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
+5 lbs
7
Lying Leg Curl
4
8-12 reps
+5 lbs
8
Plank
3
0.75 mins
-
9
Side Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Press
4
6-8 reps
+10 lbs
5
Hip Thrust (Barbell)
5
6 reps
+10 lbs
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
+5 lbs
7
Lying Leg Curl
4
8-12 reps
+5 lbs
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Press
3
10 reps
RPE 4
5
Hip Thrust (Barbell)
3
10 reps
RPE 4
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 4
7
Lying Leg Curl
2
8-12 reps
RPE 4
8
Plank
1
0.5 mins
-
9
Side Plank
1
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Press
4
6-8 reps
RPE 7-9
5
Hip Thrust (Barbell)
5
6 reps
RPE 7-9
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
7
Lying Leg Curl
4
8-12 reps
RPE 7
8
Plank
2
0.5 mins
-
9
Side Plank
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Press
4
6-8 reps
+10 lbs
5
Hip Thrust (Barbell)
5
6 reps
+10 lbs
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
+5 lbs
7
Lying Leg Curl
4
8-12 reps
+5 lbs
8
Plank
3
0.5 mins
-
9
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Press
4
6-8 reps
+10 lbs
5
Hip Thrust (Barbell)
5
6 reps
+10 lbs
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
+5 lbs
7
Lying Leg Curl
4
8-12 reps
+5 lbs
8
Plank
3
0.75 mins
-
9
Side Plank
3
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Press
4
6-8 reps
+10 lbs
5
Hip Thrust (Barbell)
5
6 reps
+10 lbs
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
+5 lbs
7
Lying Leg Curl
4
8-12 reps
+5 lbs
8
Plank
3
1 mins
-
9
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Leg Press
3
10 reps
RPE 4
5
Hip Thrust (Barbell)
3
10 reps
RPE 4
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 4
7
Lying Leg Curl
2
8-12 reps
RPE 4
8
Plank
1
0.5 mins
-
9
Side Plank
1
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Press (Machine)
4
8 reps
RPE 7-9
5
Barbell Row
4
8 reps
RPE 7-9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
9
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Press (Machine)
4
8 reps
+10 lbs
5
Barbell Row
4
8 reps
+10 lbs
6
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
7
Hammer Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
8
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Press (Machine)
4
8 reps
+10 lbs
5
Barbell Row
4
8 reps
+10 lbs
6
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
7
Hammer Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
8
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Press (Machine)
4
8 reps
+10 lbs
5
Barbell Row
4
8 reps
+10 lbs
6
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
7
Hammer Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
8
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Press (Machine)
3
10 reps
RPE 4
5
Barbell Row
3
10 reps
RPE 4
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 4
7
Hammer Curl (Dumbbell)
2
10 reps
RPE 4
8
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 4
9
Walk
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Press (Machine)
4
8 reps
RPE 7-9
5
Barbell Row
4
8 reps
RPE 7-9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
9
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Press (Machine)
4
8 reps
+10 lbs
5
Barbell Row
4
8 reps
+10 lbs
6
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
7
Hammer Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
8
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Press (Machine)
4
8 reps
+10 lbs
5
Barbell Row
4
8 reps
+10 lbs
6
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
7
Hammer Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
8
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Press (Machine)
4
8 reps
+10 lbs
5
Barbell Row
4
8 reps
+10 lbs
6
Lateral Raise (Dumbbell)
3
8-12 reps
+2.5 lbs
7
Hammer Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
8
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Press (Machine)
3
10 reps
RPE 4
5
Barbell Row
3
10 reps
RPE 4
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 4
7
Hammer Curl (Dumbbell)
2
10 reps
RPE 4
8
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 4
9
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Duck Walk
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Split Squat (Smith Machine)
4
8-12 reps
RPE 6-8
5
Goblet Squat
3
10 reps
RPE 7
6
Leg Extension
4
12-15 reps
RPE 7
7
Calf Raise (Machine)
5
6-10 reps
RPE 7-9
8
Hanging Leg Raise
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Duck Walk
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Split Squat (Smith Machine)
4
8-12 reps
+10 lbs
5
Goblet Squat
3
10 reps
+5 lbs
6
Leg Extension
4
12-15 reps
+5 lbs
7
Calf Raise (Machine)
5
6-10 reps
+10 lbs
8
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Duck Walk
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Split Squat (Smith Machine)
4
8-12 reps
+10 lbs
5
Goblet Squat
3
10 reps
+5 lbs
6
Leg Extension
4
12-15 reps
+5 lbs
7
Calf Raise (Machine)
5
6-10 reps
+10 lbs
8
Hanging Leg Raise
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Duck Walk
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Split Squat (Smith Machine)
4
8-12 reps
+10 lbs
5
Goblet Squat
3
10 reps
+5 lbs
6
Leg Extension
4
12-15 reps
+5 lbs
7
Calf Raise (Machine)
5
6-10 reps
+10 lbs
8
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Duck Walk
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Split Squat (Smith Machine)
3
10 reps
RPE 4
5
Goblet Squat
2
10 reps
RPE 4
6
Leg Extension
2
10 reps
RPE 4
7
Calf Raise (Machine)
3
10 reps
RPE 4
8
Hanging Leg Raise
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Duck Walk
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Split Squat (Smith Machine)
4
8-12 reps
RPE 6-8
5
Goblet Squat
3
10 reps
RPE 7
6
Leg Extension
4
12-15 reps
RPE 7
7
Calf Raise (Machine)
5
6-10 reps
RPE 7-9
8
Hanging Leg Raise
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Duck Walk
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Split Squat (Smith Machine)
4
8-12 reps
+10 lbs
5
Goblet Squat
3
10 reps
+5 lbs
6
Leg Extension
4
12-15 reps
+5 lbs
7
Calf Raise (Machine)
5
6-10 reps
+10 lbs
8
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Duck Walk
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Split Squat (Smith Machine)
4
8-12 reps
+10 lbs
5
Goblet Squat
3
10 reps
+5 lbs
6
Leg Extension
4
12-15 reps
+5 lbs
7
Calf Raise (Machine)
5
6-10 reps
+10 lbs
8
Hanging Leg Raise
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Duck Walk
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Split Squat (Smith Machine)
4
8-12 reps
+10 lbs
5
Goblet Squat
3
10 reps
+5 lbs
6
Leg Extension
4
12-15 reps
+5 lbs
7
Calf Raise (Machine)
5
6-10 reps
+10 lbs
8
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Duck Walk
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Split Squat (Smith Machine)
3
10 reps
RPE 4
5
Goblet Squat
2
10 reps
RPE 4
6
Leg Extension
2
10 reps
RPE 4
7
Calf Raise (Machine)
3
10 reps
RPE 4
8
Hanging Leg Raise
1
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Supported Row (Machine)
4
8 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7-9
6
Lat Pulldown
4
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
9
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Supported Row (Machine)
4
8 reps
+10 lbs
5
Incline Bench Press (Dumbbell)
4
8 reps
+5 lbs
6
Lat Pulldown
4
8-12 reps
+10 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
8
Preacher Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Supported Row (Machine)
4
8 reps
+10 lbs
5
Incline Bench Press (Dumbbell)
4
8 reps
+5 lbs
6
Lat Pulldown
4
8-12 reps
+10 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
8
Preacher Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Supported Row (Machine)
4
8 reps
+10 lbs
5
Incline Bench Press (Dumbbell)
4
8 reps
+5 lbs
6
Lat Pulldown
4
8-12 reps
+10 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
8
Preacher Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Supported Row (Machine)
3
10 reps
RPE 4
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 4
6
Lat Pulldown
2
10 reps
RPE 4
7
Overhead Tricep Extension (Cable)
2
10 reps
RPE 4
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 4
9
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Supported Row (Machine)
4
8 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7-9
6
Lat Pulldown
4
8-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8
9
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Supported Row (Machine)
4
8 reps
+10 lbs
5
Incline Bench Press (Dumbbell)
4
8 reps
+5 lbs
6
Lat Pulldown
4
8-12 reps
+10 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
8
Preacher Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Supported Row (Machine)
4
8 reps
+10 lbs
5
Incline Bench Press (Dumbbell)
4
8 reps
+5 lbs
6
Lat Pulldown
4
8-12 reps
+10 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
8
Preacher Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Supported Row (Machine)
4
8 reps
+10 lbs
5
Incline Bench Press (Dumbbell)
4
8 reps
+5 lbs
6
Lat Pulldown
4
8-12 reps
+10 lbs
7
Overhead Tricep Extension (Cable)
3
12-15 reps
+2.5 lbs
8
Preacher Curl (Dumbbell)
3
8-12 reps
+2.5 lbs
9
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
1
-
2
Pull-Up (Assisted)
1
-
3
Dip (Bodyweight)
1
-
4
Chest Supported Row (Machine)
3
10 reps
RPE 4
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 4
6
Lat Pulldown
2
10 reps
RPE 4
7
Overhead Tricep Extension (Cable)
2
10 reps
RPE 4
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 4
9
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 6-8
5
Glute-Ham Raise
4
8-12 reps
RPE 7
6
Pull Through (Cable)
4
12-15 reps
RPE 7
7
Leg Curl
3
10 reps
RPE 7
8
Cable Crunch
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
+10 lbs
5
Glute-Ham Raise
4
8-12 reps
+5 lbs
6
Pull Through (Cable)
4
12-15 reps
+5 lbs
7
Leg Curl
3
10 reps
+5 lbs
8
Cable Crunch
2
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
+10 lbs
5
Glute-Ham Raise
4
8-12 reps
+5 lbs
6
Pull Through (Cable)
4
12-15 reps
+5 lbs
7
Leg Curl
3
10 reps
+5 lbs
8
Cable Crunch
2
12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
+10 lbs
5
Glute-Ham Raise
4
8-12 reps
+5 lbs
6
Pull Through (Cable)
4
12-15 reps
+5 lbs
7
Leg Curl
3
10 reps
+5 lbs
8
Cable Crunch
3
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 4
5
Glute-Ham Raise
2
10 reps
RPE 4
6
Pull Through (Cable)
2
10 reps
RPE 4
7
Leg Curl
2
10 reps
RPE 4
8
Cable Crunch
1
10 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 6-8
5
Glute-Ham Raise
4
8-12 reps
RPE 7
6
Pull Through (Cable)
4
12-15 reps
RPE 7
7
Leg Curl
3
10 reps
RPE 7
8
Cable Crunch
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
+10 lbs
5
Glute-Ham Raise
4
8-12 reps
+5 lbs
6
Pull Through (Cable)
4
12-15 reps
+5 lbs
7
Leg Curl
3
10 reps
+5 lbs
8
Cable Crunch
2
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
+10 lbs
5
Glute-Ham Raise
4
8-12 reps
+5 lbs
6
Pull Through (Cable)
4
12-15 reps
+5 lbs
7
Leg Curl
3
10 reps
+5 lbs
8
Cable Crunch
2
12 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
+10 lbs
5
Glute-Ham Raise
4
8-12 reps
+5 lbs
6
Pull Through (Cable)
4
12-15 reps
+5 lbs
7
Leg Curl
3
10 reps
+5 lbs
8
Cable Crunch
3
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
-
2
Hip Adductor (Machine)
1
-
3
Hip Abductor (Machine)
1
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 4
5
Glute-Ham Raise
2
10 reps
RPE 4
6
Pull Through (Cable)
2
10 reps
RPE 4
7
Leg Curl
2
10 reps
RPE 4
8
Cable Crunch
1
10 reps
RPE 4
Week 1
1 / 10 Weeks
Day 1
1
Walking Lunge
1 Set
-
2
Hip Adductor (Machine)
1 Set
-
3
Hip Abductor (Machine)
1 Set
-
4
Leg Press
4 Sets
6-8 Reps
@7-9
5
Hip Thrust (Barbell)
5 Sets
6 Reps
@7-9
6
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@7
7
Lying Leg Curl
4 Sets
8-12 Reps
@7
8
Plank
2 Sets
0.5 mins
-
9
Side Plank
2 Sets
0.5 mins
-
Day 2
1
Band Pull Apart
1 Set
-
2
Pull-Up (Assisted)
1 Set
-
3
Dip (Bodyweight)
1 Set
-
4
Chest Press (Machine)
4 Sets
8 Reps
@7-9
5
Barbell Row
4 Sets
8 Reps
@7-9
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8
8
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8
9
Cardio
1 Set
15 mins
-
Day 3
1
Goblet Duck Walk
1 Set
-
2
Hip Adductor (Machine)
1 Set
-
3
Hip Abductor (Machine)
1 Set
-
4
Split Squat (Smith Machine)
4 Sets
8-12 Reps
@6-8
5
Goblet Squat
3 Sets
10 Reps
@7
6
Leg Extension
4 Sets
12-15 Reps
@7
7
Calf Raise (Machine)
5 Sets
6-10 Reps
@7-9
8
Hanging Leg Raise
2 Sets
8 Reps
-
Day 4
1
Band Pull Apart
1 Set
-
2
Pull-Up (Assisted)
1 Set
-
3
Dip (Bodyweight)
1 Set
-
4
Chest Supported Row (Machine)
4 Sets
8 Reps
@7-9
5
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7-9
6
Lat Pulldown
4 Sets
8-12 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
8
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@8
9
Cardio
1 Set
15 mins
-
Day 5
1
Walking Lunge
1 Set
-
2
Hip Adductor (Machine)
1 Set
-
3
Hip Abductor (Machine)
1 Set
-
4
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@6-8
5
Glute-Ham Raise
4 Sets
8-12 Reps
@7
6
Pull Through (Cable)
4 Sets
12-15 Reps
@7
7
Leg Curl
3 Sets
10 Reps
@7
8
Cable Crunch
2 Sets
8 Reps
@7