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BoostcampPNG

John Jewett x-frame 4 days

by derek H.
2 athletes joined

Program Description

Build an xframe

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 04, 2025 10:10
  • Last Edited
    May 26, 2025 11:21
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Chest Press (Machine)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
5
12-15 reps
RPE 7.5
6
Behind The Back Lateral Raise (Cable)
3
AMRAP
RPE 7.5
7
Preacher Curl (Barbell)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
3
Leg Extension
3
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
15-20 reps
RPE 7.5
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 7.5
2
Low Row
3
6-10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12-15 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
12-15 reps
RPE 7.5
7
Tricep Extension (Cable)
4
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
2
Lying Leg Curl
3
12-15 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-12 reps
RPE 7.5
4
Wood Chop
3
15 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
3 Sets
6-10 Reps
@7.5
2
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@7.5
3
Leg Extension
3 Sets
15-20 Reps
@7.5
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
5
Standing Calf Raise
3 Sets
15-20 Reps
@7.5
6
Hip Abductor (Machine)
3 Sets
15 Reps
@7.5
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@7.5
2
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@7.5
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7.5
4
Chest Press (Machine)
3 Sets
10-12 Reps
@7.5
5
Tricep Extension (Cable)
5 Sets
12-15 Reps
@7.5
6
Behind The Back Lateral Raise (Cable)
3 Sets
AMRAP
@7.5
7
Preacher Curl (Barbell)
3 Sets
AMRAP
@7.5
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@7.5
2
Low Row
3 Sets
6-10 Reps
@7.5
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7.5
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7.5
6
Hammer Curl
3 Sets
12-15 Reps
@7.5
7
Tricep Extension (Cable)
4 Sets
12-15 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7.5
2
Lying Leg Curl
3 Sets
12-15 Reps
@7.5
3
Glute Bridge (Barbell)
3 Sets
10-12 Reps
@7.5
4
Wood Chop
3 Sets
15 Reps
@7.5
5
Hanging Leg Raise
3 Sets
15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
15 Reps
@7.5