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Harleys workout

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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
    Aug 03, 2025 03:20

Summary

Transform your upper body strength with Harley's Workout, an 8-week program designed for dedicated lifters. Committing just three days a week, you'll engage in a variety of exercises targeting your chest, shoulders, back, and arms using dumbbells, machines, and cables. Each session is crafted to progressively challenge your muscles, ensuring you build strength and definition effectively. Get ready to elevate your training and achieve noticeable results in just two months!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.2%
Quadriceps
12.9%
Hamstrings
10.7%
Abs
9.5%
Triceps
6.3%
Biceps
5.9%
Calves
5.7%
Front Delts
5.6%
Chest
5%
Middle Delts
5%
Lats
4.6%
Upper Back
3.9%
Abductors
3.3%
Lower Back
3%
Adductors
2.1%
Forearms
0.9%
Rear Delts
0.4%
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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
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