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F&F 5

by Firearms&Fitness
1 athletes joined
5.0
(1 rating)

Program Description

For those that have a bit extra time in the week, this 5 day program will help hit smaller muscle groups more frequently while still giving you decent recovery for larger muscle groups.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 28, 2024 05:00
  • Last Edited
    Jun 18, 2025 08:25

Summary

Transform your physique with the F&F 5 program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Comprising five days of targeted workouts each week, this program expertly balances upper and lower body strength training, utilizing a mix of bodyweight and barbell exercises. Expect to build muscle, enhance endurance, and improve overall performance with a focus on progressive overload. Join a community of lifters committed to achieving their goals and see the results unfold!
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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
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
1-100 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
6-12 Reps
@7-9
3
Behind-the-Neck Push Press
2 Sets
5-10 Reps
@7-9
4
Seated Row (Cable)
4 Sets
8-15 Reps
@7-9
5
Lat Pulldown
4 Sets
8-15 Reps
@7-9
Day 2
1
Front Squat (Barbell)
3 Sets
5-12 Reps
@7-9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-9
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@7-9
4
Leg Curl
4 Sets
10-15 Reps
@7-9
5
Leg Extension
4 Sets
10-15 Reps
@7-9
Day 3
1
Push Press (Barbell)
3 Sets
5-12 Reps
@7-9
2
Overhead Press (Machine)
3 Sets
8-15 Reps
@7-9
3
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@7-9
4
Tricep Pushdown (Cable)
4 Sets
8-15 Reps
@7-9
5
Seated Dip (Machine)
4 Sets
8-20 Reps
@7-9
Day 4
1
Deadlift (Barbell)
3 Sets
5-12 Reps
@7-9
2
Wide Grip Lat Pulldown
3 Sets
8-15 Reps
@7-9
3
Dumbbell Row
3 Sets
8-12 Reps
@7-9
4
Chest Supported Row (Machine)
4 Sets
8-15 Reps
@7-9
Day 5
1
Squat (Barbell)
3 Sets
5-12 Reps
@7-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7-9
3
Hip Adductor (Machine)
4 Sets
8-20 Reps
@7-9
4
Hip Abductor (Machine)
4 Sets
8-20 Reps
@7-9