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BoostcampPNG

Glutes, shoulder and back.

by Adrian F.
18 athletes joined

Program Description

Perfect for a transition from a normal split to a more advanced one

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 11, 2024 07:10
  • Last Edited
    Jul 02, 2025 06:26

Summary

Transform your physique with this comprehensive 8-week program focused on sculpting your glutes, shoulders, and back. Designed for five days a week, you'll engage in targeted exercises like hip thrusts, Romanian deadlifts, and seated rows that build strength and enhance muscle definition. Each workout is crafted to maximize your gains while ensuring proper recovery, making it perfect for both beginners and seasoned lifters. Get ready to elevate your training and achieve the strong, toned body you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Dip (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Push Up
2
8-15 reps
RPE 10
6A
Side Crunch (Cable)
2
10-15 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6C
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Dip (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Push Up
2
8-15 reps
RPE 10
6A
Side Crunch (Cable)
2
10-15 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6C
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Dip (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Push Up
2
8-15 reps
RPE 10
6A
Side Crunch (Cable)
2
10-15 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6C
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Dip (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Push Up
2
8-15 reps
RPE 10
6A
Side Crunch (Cable)
2
10-15 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6C
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Dip (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Push Up
2
8-15 reps
RPE 10
6A
Side Crunch (Cable)
2
10-15 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6C
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Dip (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Push Up
2
8-15 reps
RPE 10
6A
Side Crunch (Cable)
2
10-15 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6C
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Dip (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Push Up
2
8-15 reps
RPE 10
6A
Side Crunch (Cable)
2
10-15 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6C
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
RPE 10
2
Dip (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 10
5
Push Up
2
8-15 reps
RPE 10
6A
Side Crunch (Cable)
2
10-15 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
6C
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Sissy Squat
2
AMRAP
RPE 10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 10
5
Back Extension
3
8-15 reps
RPE 10
6
Decline Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Sissy Squat
2
AMRAP
RPE 10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 10
5
Back Extension
3
8-15 reps
RPE 10
6
Decline Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Sissy Squat
2
AMRAP
RPE 10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 10
5
Back Extension
3
8-15 reps
RPE 10
6
Decline Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Sissy Squat
2
AMRAP
RPE 10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 10
5
Back Extension
3
8-15 reps
RPE 10
6
Decline Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Sissy Squat
2
AMRAP
RPE 10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 10
5
Back Extension
3
8-15 reps
RPE 10
6
Decline Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Sissy Squat
2
AMRAP
RPE 10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 10
5
Back Extension
3
8-15 reps
RPE 10
6
Decline Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Sissy Squat
2
AMRAP
RPE 10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 10
5
Back Extension
3
8-15 reps
RPE 10
6
Decline Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Sissy Squat
2
AMRAP
RPE 10
4
Upright Row (Dumbbell)
2
10-15 reps
RPE 10
5
Back Extension
3
8-15 reps
RPE 10
6
Decline Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
3
Dumbbell Row
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Pullover (Dumbbell)
2
8-15 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
3
Dumbbell Row
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Pullover (Dumbbell)
2
8-15 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
3
Dumbbell Row
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Pullover (Dumbbell)
2
8-15 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
3
Dumbbell Row
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Pullover (Dumbbell)
2
8-15 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
3
Dumbbell Row
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Pullover (Dumbbell)
2
8-15 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
3
Dumbbell Row
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Pullover (Dumbbell)
2
8-15 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
3
Dumbbell Row
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Pullover (Dumbbell)
2
8-15 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
3
Dumbbell Row
2
8-12 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Pullover (Dumbbell)
2
8-15 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Hip Abductor (Machine)
2
15-20 reps
RPE 10
4
Goblet Squat
2
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Hip Abductor (Machine)
2
15-20 reps
RPE 10
4
Goblet Squat
2
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Hip Abductor (Machine)
2
15-20 reps
RPE 10
4
Goblet Squat
2
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Hip Abductor (Machine)
2
15-20 reps
RPE 10
4
Goblet Squat
2
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Hip Abductor (Machine)
2
15-20 reps
RPE 10
4
Goblet Squat
2
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Hip Abductor (Machine)
2
15-20 reps
RPE 10
4
Goblet Squat
2
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Hip Abductor (Machine)
2
15-20 reps
RPE 10
4
Goblet Squat
2
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-10 reps
RPE 9
2
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3
Hip Abductor (Machine)
2
15-20 reps
RPE 10
4
Goblet Squat
2
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
Standing Calf Raise
2
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Machine)
3 Sets
6-10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
3
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Leg Curl
3 Sets
8-12 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@10
Day 2
1
Seated Row (Cable)
3 Sets
8-12 Reps
@10
2
Dip (Assisted)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@10
5
Push Up
2 Sets
8-15 Reps
@10
6A
Side Crunch (Cable)
2 Sets
10-15 Reps
@10
6B
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
6C
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
Leg Extension
2 Sets
10-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Sissy Squat
2 Sets
AMRAP
@10
4
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@10
5
Back Extension
3 Sets
8-15 Reps
@10
6
Decline Crunch
2 Sets
AMRAP
@10
Day 4
1
Chin-Up (Assisted)
3 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@10
3
Dumbbell Row
2 Sets
8-12 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
2 Sets
8-15 Reps
@10
6
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@10
7
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1
Squat (Paused)
3 Sets
6-10 Reps
@9
2
Hip Thrust (Machine)
3 Sets
10-15 Reps
@10
3
Hip Abductor (Machine)
2 Sets
15-20 Reps
@10
4
Goblet Squat
2 Sets
10-15 Reps
@10
5
Lying Leg Curl
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
7
Standing Calf Raise
2 Sets
10-15 Reps
@10