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Artemis plan

by Devan Goodwin

Program Description

Lower body focused plan, 2 glute focused days with 1 upper day and 1 all over day. Focus on form over weight.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2025 07:38
  • Last Edited
    Aug 22, 2025 06:55

Summary

The Artemis Plan is a comprehensive 12-week workout program designed for those ready to elevate their training. Committing to just four days a week, you'll engage in a variety of exercises that focus on strength, mobility, and endurance, utilizing a full gym setup. Each session incorporates bodyweight movements, free weights, and machines to target all major muscle groups, ensuring a balanced approach to fitness. Get ready to build strength, enhance stability, and transform your physique with this structured and effective training regimen!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.2%
Quadriceps
13.7%
Hamstrings
13.4%
Upper Back
7.7%
Abs
7.6%
Front Delts
6.5%
Adductors
5.8%
Middle Delts
5.4%
Lats
5%
Lower Back
4.7%
Triceps
4.2%
Biceps
4.2%
Cardio
2%
Rear Delts
1.9%
Chest
1.9%
Other
0.5%
Forearms
0.4%
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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
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Split Squat (Dumbbell)
2
2
15 reps
12 reps
RPE 7
RPE 8
6A
B-Stance Romanian Deadlift (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 7
6B
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Abs Crunch (Bodyweight)
4
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Split Squat (Dumbbell)
2
2
15 reps
12 reps
RPE 7
RPE 8
6A
B-Stance Romanian Deadlift (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 7
6B
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Abs Crunch (Bodyweight)
4
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Split Squat (Dumbbell)
2
2
15 reps
12 reps
RPE 7
RPE 8
6A
B-Stance Romanian Deadlift (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 7
6B
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Abs Crunch (Bodyweight)
4
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Split Squat (Dumbbell)
2
2
15 reps
12 reps
RPE 7
RPE 8
6A
B-Stance Romanian Deadlift (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 7
6B
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Abs Crunch (Bodyweight)
4
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Split Squat (Dumbbell)
2
2
15 reps
12 reps
RPE 7
RPE 8
6A
B-Stance Romanian Deadlift (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 7
6B
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Abs Crunch (Bodyweight)
4
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
2
1
15 reps
1 reps
RPE 6.5
RPE 6.5
4
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 6
RPE 6.5
5
Split Squat (Dumbbell)
3
15 reps
RPE 6.5
6A
B-Stance Romanian Deadlift (Dumbbell)
3
15 reps
RPE 6
6B
Leg Extension
3
15 reps
RPE 6.5
7
Abs Crunch (Bodyweight)
3
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Split Squat (Dumbbell)
2
2
15 reps
12 reps
RPE 7
RPE 8
6A
B-Stance Romanian Deadlift (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 7
6B
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Abs Crunch (Bodyweight)
4
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Split Squat (Dumbbell)
2
2
15 reps
12 reps
RPE 7
RPE 8
6A
B-Stance Romanian Deadlift (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 7
6B
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Abs Crunch (Bodyweight)
4
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Split Squat (Dumbbell)
2
2
15 reps
12 reps
RPE 7
RPE 8
6A
B-Stance Romanian Deadlift (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 7
6B
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Abs Crunch (Bodyweight)
4
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Split Squat (Dumbbell)
2
2
15 reps
12 reps
RPE 7
RPE 8
6A
B-Stance Romanian Deadlift (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 7
6B
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Abs Crunch (Bodyweight)
4
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
1
1
1
1
18 reps
15 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Split Squat (Dumbbell)
2
2
15 reps
12 reps
RPE 7
RPE 8
6A
B-Stance Romanian Deadlift (Dumbbell)
2
2
15 reps
12 reps
RPE 6
RPE 7
6B
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Abs Crunch (Bodyweight)
4
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Lateral Lunge
2
10 reps
-
3
Sumo Squat
2
1
15 reps
1 reps
RPE 6.5
RPE 6.5
4
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 6
RPE 6.5
5
Split Squat (Dumbbell)
3
15 reps
RPE 6.5
6A
B-Stance Romanian Deadlift (Dumbbell)
3
15 reps
RPE 6
6B
Leg Extension
3
15 reps
RPE 6.5
7
Abs Crunch (Bodyweight)
3
18 reps
-
8
Treadmill
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2A
Front Raise
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
2B
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3A
Bicep Curl (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3B
Tricep Extension (Dumbbell)
2
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Lat Pulldown
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Face Pull
1
1
1
1
18 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
6
Seated Row (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2A
Front Raise
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
2B
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3A
Bicep Curl (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3B
Tricep Extension (Dumbbell)
2
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Lat Pulldown
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Face Pull
1
1
1
1
18 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
6
Seated Row (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2A
Front Raise
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
2B
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3A
Bicep Curl (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3B
Tricep Extension (Dumbbell)
2
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Lat Pulldown
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Face Pull
1
1
1
1
18 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
6
Seated Row (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2A
Front Raise
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
2B
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3A
Bicep Curl (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3B
Tricep Extension (Dumbbell)
2
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Lat Pulldown
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Face Pull
1
1
1
1
18 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
6
Seated Row (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2A
Front Raise
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
2B
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3A
Bicep Curl (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3B
Tricep Extension (Dumbbell)
2
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Lat Pulldown
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Face Pull
1
1
1
1
18 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
6
Seated Row (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
15 reps
RPE 6
2A
Front Raise
3
15 reps
RPE 6
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
3B
Tricep Extension (Dumbbell)
3
15 reps
RPE 6
4
Lat Pulldown
3
15 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
6
Seated Row (Cable)
3
15 reps
RPE 6
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2A
Front Raise
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
2B
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3A
Bicep Curl (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3B
Tricep Extension (Dumbbell)
2
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Lat Pulldown
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Face Pull
1
1
1
1
18 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
6
Seated Row (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2A
Front Raise
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
2B
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3A
Bicep Curl (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3B
Tricep Extension (Dumbbell)
2
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Lat Pulldown
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Face Pull
1
1
1
1
18 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
6
Seated Row (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2A
Front Raise
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
2B
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3A
Bicep Curl (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3B
Tricep Extension (Dumbbell)
2
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Lat Pulldown
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Face Pull
1
1
1
1
18 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
6
Seated Row (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2A
Front Raise
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
2B
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3A
Bicep Curl (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3B
Tricep Extension (Dumbbell)
2
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Lat Pulldown
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Face Pull
1
1
1
1
18 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
6
Seated Row (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2A
Front Raise
1
1
2
18 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
2B
Lateral Raise (Dumbbell)
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3A
Bicep Curl (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3B
Tricep Extension (Dumbbell)
2
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Lat Pulldown
1
1
1
1
18 reps
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Face Pull
1
1
1
1
18 reps
15 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
6
Seated Row (Cable)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Stair Climber
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
15 reps
RPE 6
2A
Front Raise
3
15 reps
RPE 6
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
3A
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
3B
Tricep Extension (Dumbbell)
3
15 reps
RPE 6
4
Lat Pulldown
3
15 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
6
Seated Row (Cable)
3
15 reps
RPE 6
7
Stair Climber
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5A
Hip Adductor (Machine)
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5B
Lunge (Dumbbell)
1
2
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Good Morning
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5A
Hip Adductor (Machine)
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5B
Lunge (Dumbbell)
1
2
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Good Morning
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5A
Hip Adductor (Machine)
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5B
Lunge (Dumbbell)
1
2
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Good Morning
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5A
Hip Adductor (Machine)
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5B
Lunge (Dumbbell)
1
2
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Good Morning
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5A
Hip Adductor (Machine)
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5B
Lunge (Dumbbell)
1
2
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Good Morning
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
3
15 reps
RPE 6
4
Step-Up (Weighted)
3
15 reps
RPE 6
5A
Hip Adductor (Machine)
2
1
15 reps
18 reps
RPE 6
RPE 6
5B
Lunge (Dumbbell)
3
15 reps
RPE 6
6
Good Morning
3
15 reps
RPE 6
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5A
Hip Adductor (Machine)
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5B
Lunge (Dumbbell)
1
2
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Good Morning
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5A
Hip Adductor (Machine)
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5B
Lunge (Dumbbell)
1
2
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Good Morning
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5A
Hip Adductor (Machine)
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5B
Lunge (Dumbbell)
1
2
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Good Morning
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5A
Hip Adductor (Machine)
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5B
Lunge (Dumbbell)
1
2
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Good Morning
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
4
Step-Up (Weighted)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5A
Hip Adductor (Machine)
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5B
Lunge (Dumbbell)
1
2
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 8
6
Good Morning
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
7
Treadmill
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat (Bodyweight)
2
15 reps
-
2
Stretching
1
5 mins
-
3
Sumo Deadlift (Barbell)
3
15 reps
RPE 6
4
Step-Up (Weighted)
3
15 reps
RPE 6
5A
Hip Adductor (Machine)
2
1
15 reps
18 reps
RPE 6
RPE 6
5B
Lunge (Dumbbell)
3
15 reps
RPE 6
6
Good Morning
3
15 reps
RPE 6
7
Treadmill
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Arnold Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5
Sit Up
4
15 reps
-
6
Single Leg Hip Thrust
3
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Arnold Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5
Sit Up
4
15 reps
-
6
Single Leg Hip Thrust
3
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Arnold Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5
Sit Up
4
15 reps
-
6
Single Leg Hip Thrust
3
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Arnold Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5
Sit Up
4
15 reps
-
6
Single Leg Hip Thrust
3
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Arnold Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5
Sit Up
4
15 reps
-
6
Single Leg Hip Thrust
3
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6
2
Arnold Press
3
15 reps
RPE 6
3
Dumbbell Row
3
15 reps
RPE 6
4
Lying Leg Curl
3
15 reps
RPE 6
5
Sit Up
3
15 reps
-
6
Single Leg Hip Thrust
3
15 reps
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Arnold Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5
Sit Up
4
15 reps
-
6
Single Leg Hip Thrust
3
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Arnold Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5
Sit Up
4
15 reps
-
6
Single Leg Hip Thrust
3
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Arnold Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5
Sit Up
4
15 reps
-
6
Single Leg Hip Thrust
3
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Arnold Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5
Sit Up
4
15 reps
-
6
Single Leg Hip Thrust
3
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Arnold Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Dumbbell Row
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
2
15 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
5
Sit Up
4
15 reps
-
6
Single Leg Hip Thrust
3
-
7
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6
2
Arnold Press
3
15 reps
RPE 6
3
Dumbbell Row
3
15 reps
RPE 6
4
Lying Leg Curl
3
15 reps
RPE 6
5
Sit Up
3
15 reps
-
6
Single Leg Hip Thrust
3
15 reps
-
7
Stair Climber
1
20 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cossack Squat (Bodyweight)
2 Sets
15 Reps
-
2
Lateral Lunge
2 Sets
10 Reps
-
3
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
8 Reps
@6
@7
@7.5
@8
5
Split Squat (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
6A
B-Stance Romanian Deadlift (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
@6
@7
6B
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@8.5
7
Abs Crunch (Bodyweight)
4 Sets
18 Reps
-
8
Treadmill
1 Set
20 mins
@6.5
Day 2
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
@7.5
2A
Front Raise
1 Set
1 Set
2 Sets
18 Reps
15 Reps
12 Reps
@6
@6.5
@7
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
15 Reps
12 Reps
@6
@6.5
@7
@7.5
3A
Bicep Curl (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3B
Tricep Extension (Dumbbell)
2 Sets
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
@7.5
5
Face Pull
1 Set
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
12 Reps
@6.5
@7
@7
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
@7.5
7
Stair Climber
1 Set
20 mins
@7
Day 3
1
Cossack Squat (Bodyweight)
2 Sets
15 Reps
-
2
Stretching
1 Set
5 mins
-
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
@8
4
Step-Up (Weighted)
2 Sets
2 Sets
15 Reps
12 Reps
@7
@7.5
5A
Hip Adductor (Machine)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
12 Reps
@6
@6.5
@7
5B
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@8
6
Good Morning
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
@7.5
7
Treadmill
1 Set
20 mins
@6.5
Day 4
1
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
@7.5
2
Arnold Press
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
@7.5
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
@7.5
4
Lying Leg Curl
1 Set
1 Set
2 Sets
15 Reps
15 Reps
12 Reps
@6
@6.5
@7
5
Sit Up
4 Sets
15 Reps
-
6
Single Leg Hip Thrust
3 Sets
-
7
Stair Climber
1 Set
20 mins
-