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BoostcampPNG

Glute God Part 2

by Chris P.

Program Description

Proportion adjustment to favour lower body growth.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 08, 2026 06:56
  • Last Edited
    Apr 08, 2026 08:06
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.6%
Hamstrings
12.5%
Quadriceps
10.7%
Upper Back
7.4%
Front Delts
6.5%
Abductors
6.2%
Middle Delts
5.9%
Triceps
5.9%
Lower Back
5%
Lats
4.7%
Abs
3.9%
Rear Delts
3.9%
Chest
3.6%
Adductors
3%
Biceps
2.4%
Other
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Hip Thrust (Barbell)
4
6-10 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Hip Abductor (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8-12 reps
-
2
Lat Pulldown
3
10-14 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
One Arm Lateral Raise (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
4
12-15 reps
-
2
Hip Abductor (Machine)
4
15-20 reps
-
3
Back Extension (Weighted)
3
12-15 reps
-
4
Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
2
AMRAP
-
4
Hip Adductor (Machine)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Arnold Press
3
8-12 reps
-
4
One Arm Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Pushdown (Cable)
4
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Abductor (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 2
1
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Glute Kickback
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 4
1
Stretching
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
Day 6
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Arnold Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-