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Peach project dr.glute

by Beata S.
7 athletes joined

Program Description

Glute growth

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2025 04:17
  • Last Edited
    Jun 18, 2025 08:03

Summary

Transform your lower body with the Peach Project Dr. Glute, a comprehensive 12-week program designed to sculpt and strengthen your glutes, legs, and core. Committing to five days a week, you'll tackle a mix of barbell and dumbbell exercises like Romanian Deadlifts and Bulgarian Split Squats, ensuring balanced muscle development and improved strength. Each session is crafted to challenge your limits while promoting proper form and technique, making it perfect for lifters of all levels. Get ready to elevate your fitness game and achieve the results you’ve been dreaming of!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
11 Reps
@7
@7
@7
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
@7
@7
@7
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
25 Reps
22 Reps
20 Reps
@7
@7
@7
5
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
17 Reps
15 Reps
@7
@7
@7
Day 2
1
Seated Row (Machine)
1 Set
1 Set
1 Set
13 Reps
11 Reps
9 Reps
@7
@7
@7
2
Lat Pulldown
1 Set
1 Set
1 Set
25 Reps
20 Reps
18 Reps
@7
@7
@7
3
Incline Pushdown (Cable)
1 Set
1 Set
1 Set
18 Reps
15 Reps
13 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
25 Reps
20 Reps
18 Reps
@7
@7
@7
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
6
Hammer Curl
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
@7
@7
@7
7
Cable Crunch
3 Sets
25 Reps
@7
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
13 Reps
11 Reps
9 Reps
@7
@7
@7
2
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
@7
@7
@7
3
Split Squat Front Foot Elevated (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
@7
@7
@7
4
Leg Extension
1 Set
1 Set
1 Set
18 Reps
15 Reps
13 Reps
@7
@7
@7
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
25 Reps
22 Reps
20 Reps
18 Reps
@7
@7
@7
@7
Day 4
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@7
@7
@7
@7
2
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
18 Reps
15 Reps
13 Reps
@7
@7
@7
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
@7
@7
@7
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
@7
@7
@7
6
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
7
Dip (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
Day 5
1
Good Morning
1 Set
1 Set
1 Set
15 Reps
12 Reps
11 Reps
@7
@7
@7
2
Sumo Squat
1 Set
1 Set
1 Set
13 Reps
11 Reps
9 Reps
@7
@7
@7
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
23 Reps
20 Reps
18 Reps
@7
@7
@7
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7