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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 12, 2025 02:30

Summary

Embark on a transformative 10-week journey with "Mauri Road To Stage!" Designed for dedicated lifters, this program features five intense workout days each week, focusing on building strength and sculpting your physique. You'll engage in a variety of exercises targeting both upper and lower body, utilizing machines, free weights, and bodyweight movements to maximize results. Prepare to push your limits and unlock your potential as you work your way to the stage!
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
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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