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Harleys workout

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3 athletes joined

Program Description

Beginning basics

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 08, 2025 08:13
  • Last Edited
    Jul 29, 2025 07:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
6
Hip Abductor (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
8
Hammer Curl
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
9
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
8
Hammer Curl
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
9
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
8
Hammer Curl
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
9
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
8
Hammer Curl
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
9
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
8
Hammer Curl
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
9
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
8
Hammer Curl
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
9
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
8
Hammer Curl
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
9
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
7
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
8
Hammer Curl
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
9
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
4
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
4
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
4
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
4
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
4
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
4
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
4
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
4
Hip Thrust (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
7
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
8
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
4
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@8
5
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
7
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
@8.5
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
@8
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
8
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
10
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
@8
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
3
Hyperextension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@7.5
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
7
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
@8
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
@8