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John Jewett x-frame 4 days

by derek H.
3 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
    Jun 18, 2025 09:06

Summary

Transform your physique with the John Jewett x-frame program, a comprehensive 12-week plan designed for serious lifters. Comprising four dedicated workout days each week, this program focuses on building strength and muscle through a mix of compound and isolation exercises, utilizing a full gym setup. Each session is strategically crafted to target major muscle groups, ensuring balanced development and optimal recovery. Get ready to push your limits and achieve the results you’ve always wanted!
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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