logo
BoostcampPNG

Building a shelf

by Makayla H.
1 athletes joined

Program Description

This is for beginners or people who are trying to get back into the gym. This program is definitely glute focused but also includes other target areas to build a well rounded physique.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2026 08:19
  • Last Edited
    Jan 02, 2026 09:22
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.5%
Hamstrings
13.2%
Abs
11.9%
Quadriceps
10.6%
Upper Back
6.6%
Lower Back
5.3%
Lats
5.3%
Triceps
5.3%
Abductors
4%
Middle Delts
4%
Adductors
2.6%
Biceps
2.6%
Forearms
2.6%
Front Delts
2.6%
Other
0.9%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Glute Kickback
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Sumo Deadlift (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Hip Abduction (Band)
2
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Wrist Curls
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Dumbbell Row
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Machine)
3
10 reps
RPE 9
1B
KAS Glute Bridge
3
10 reps
RPE 9
2
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Lateral Banded Walk
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
30 reps
RPE 8
2
Bicycle Crunch
1
30 reps
RPE 7
3
Toe Taps
1
30 reps
RPE 7
4
Russian Twist
1
30 reps
RPE 7
5
Toe reach
1
30 reps
RPE 7
6
Scissor kick
1
30 reps
-
7
Stretching
1
15 mins
RPE 6
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Glute Kickback
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Sumo Deadlift (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
5
Hip Abduction (Band)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Wrist Curls
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Overhead Tricep Extension (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Dumbbell Row
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1A
Hip Thrust (Machine)
3 Sets
10 Reps
@9
1B
KAS Glute Bridge
3 Sets
10 Reps
@9
2
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Step-Up (Weighted)
3 Sets
10 Reps
@9
4
Lateral Banded Walk
3 Sets
10 Reps
@9
Day 4
1
Sit Up
1 Set
30 Reps
@8
2
Bicycle Crunch
1 Set
30 Reps
@7
3
Toe Taps
1 Set
30 Reps
@7
4
Russian Twist
1 Set
30 Reps
@7
5
Toe reach
1 Set
30 Reps
@7
6
Scissor kick
1 Set
30 Reps
-
7
Stretching
1 Set
15 mins
@6