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BoostcampPNG

Baddie Transformation

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1 athletes joined

Program Description

Sculpt your body and grow your glutes.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2026 09:19
  • Last Edited
    Mar 08, 2026 09:26
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.6%
Hamstrings
14.8%
Quadriceps
11.7%
Abs
11%
Upper Back
7.8%
Biceps
6.3%
Lats
4.5%
Triceps
4.5%
Middle Delts
4.3%
Forearms
4%
Lower Back
3.4%
Rear Delts
2.9%
Front Delts
2.7%
Adductors
2.2%
Abductors
2%
Stretching
1.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
5
Glute Kickback (Cable)
3
12-15 reps
RPE 7
6
Hip Abduction (Machine)
3
15-20 reps
RPE 7
7
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abduction (Band)
3
15-20 reps
RPE 7
6
Dead Bug
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7
2
Lateral Raise (Machine)
4
12-15 reps
RPE 7
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Side Plank
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10-12 reps
RPE 7
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Glute Kickback (Cable)
3
15-20 reps
RPE 7
4
Hip Abduction (Machine)
3
20 reps
RPE 7
5
Hamstring Curl
3
12-15 reps
RPE 7
6
Goblet Squat
3
12-15 reps
RPE 7
7
Farmer's Walk (Weighted)
3
30 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
@7
3
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
6
Hip Abduction (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
7
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
@7
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
7
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
2
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Hip Abduction (Band)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
6
Dead Bug
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
@7
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
@7
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
7
Side Plank
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@7
@7
@7
Day 5
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
@7
2
Step-Up (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
4
Hip Abduction (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@7
@7
5
Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
6
Goblet Squat
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
7
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
@7
@7
@7