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BoostcampPNG

Newbie gains

by Rembrandt Sanchez

Program Description

Get you introduced to lifting

Program Overview

  • Level
    Beginner
  • Goal
    Muscle, Strength, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 13, 2026 11:45
  • Last Edited
    Mar 15, 2026 06:00
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Lats
13.1%
Front Delts
12.6%
Glutes
9.8%
Middle Delts
9.3%
Hamstrings
7.7%
Quadriceps
7.7%
Triceps
6.6%
Chest
4.4%
Abs
3.3%
Biceps
3.3%
Abductors
3.3%
Rear Delts
2.7%
Lower Back
2.2%
Adductors
1.1%
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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
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Goblet Squat
2
7-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Romanian Deadlift (Trap Bar)
2
6-10 reps
RPE 8
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
9
Hip Abductor (Machine)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 7
2
Leg Press
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
Sled Sprints
2
2 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Lateral Raise (Machine)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
10-15 reps
RPE 7
2
Kettlebell Deficit Sumo Squat
2
6-10 reps
RPE 9
3
Inverted Row
2
6-10 reps
RPE 9
4
TRX Reverse Lunges
2
6-10 reps
RPE 9
5
Seated Front Raise
1
10-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9
7
Seated Row (Machine)
2
10-15 reps
RPE 9
8
Lateral Raise (Machine)
2
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Single Leg Hip Thrust
1 Set
10-15 Reps
@7
2
Goblet Squat
2 Sets
7-10 Reps
@9
3
Inverted Row
2 Sets
6-10 Reps
@9
4
Romanian Deadlift (Trap Bar)
2 Sets
6-10 Reps
@8
5
Seated Front Raise
1 Set
10-15 Reps
@7
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
7
Seated Row (Machine)
2 Sets
10-15 Reps
@8
8
Lateral Raise (Machine)
2 Sets
8-12 Reps
@9
9
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9
Day 2
1
Leg Extension
1 Set
10-15 Reps
@7
2
Leg Press
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
3
Inverted Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Sled Sprints
1 Set
1 Set
2 Reps
2 Reps
@9
@9
5
Seated Front Raise
1 Set
10-15 Reps
@7
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
7
Seated Row (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
8
Lateral Raise (Machine)
1 Set
8-12 Reps
@9
Day 3
1
Single Leg Hip Thrust
1 Set
10-15 Reps
@7
2
Kettlebell Deficit Sumo Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
3
Inverted Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
TRX Reverse Lunges
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Seated Front Raise
1 Set
10-15 Reps
@7
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
7
Seated Row (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
8
Lateral Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9