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BoostcampPNG

Powerbuilding

by Nollia

Program Description

Unleash your strength and sculpt your physique in 12 weeks—where powerlifting meets bodybuilding for unstoppable results.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2025 08:42
  • Last Edited
    Aug 13, 2025 10:26
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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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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
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Hack Squat
3
-
3
Goblet Squat
4
-
4
Hip Thrust (Machine)
4
-
5
Single Leg Press
3
-
6
Hip Abductor (Machine)
4
-
7
Plank
3
-
8
Abs Crunch (Machine)
3
-
9
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Pull-Up (Assisted)
3
-
3
Lat Pulldown (Neutral Grip)
3
-
4
Standing Pullover (Cable)
3
-
5
Bent Over Row (Barbell)
3
-
6
Single Arm Iso Row
3
-
7
Reverse Pec Deck
3
-
8
Incline Curl (Dumbbell)
3
-
9
Bicep Curl (EZ Bar)
3
-
10
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
-
2
Step-Up (Weighted)
3
-
3
Hip Abductor (Machine)
3
-
4
Glute Kickback (Cable)
3
-
5
Hyperextension
3
-
6
Lying Leg Curl
3
-
7
Russian Twist (Dumbbell)
3
-
8
Lying Leg Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Military Press (Barbell)
3
-
5
Face Pull
3
-
6
Lateral Raise (Dumbbell)
3
-
7
Tricep Extension (Cable)
3
-
8
Dip (Assisted)
3
-
9
Pec Deck (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Hip Thrust (Machine)
3
-
4
Leg Press (45 Degrees)
3
-
5
Glute Kickback (Cable)
3
-
6
Hip Abductor (Machine)
3
-
7
Side Plank
4
-
8
Mountain Climber
3
-
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
-
4
Military Press (Barbell)
3 Sets
-
5
Face Pull
3 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Tricep Extension (Cable)
3 Sets
-
8
Dip (Assisted)
3 Sets
-
9
Pec Deck (Machine)
3 Sets
-
Day 2
1
Bench Press (Barbell)
4 Sets
-
2
Pull-Up (Assisted)
3 Sets
-
3
Lat Pulldown (Neutral Grip)
3 Sets
-
4
Standing Pullover (Cable)
3 Sets
-
5
Bent Over Row (Barbell)
3 Sets
-
6
Single Arm Iso Row
3 Sets
-
7
Reverse Pec Deck
3 Sets
-
8
Incline Curl (Dumbbell)
3 Sets
-
9
Bicep Curl (EZ Bar)
3 Sets
-
10
Bicep Curl (Dumbbell)
3 Sets
-
Day 1
1
Squat (Barbell)
4 Sets
-
2
Hack Squat
3 Sets
-
3
Goblet Squat
4 Sets
-
4
Hip Thrust (Machine)
4 Sets
-
5
Single Leg Press
3 Sets
-
6
Hip Abductor (Machine)
4 Sets
-
7
Plank
3 Sets
-
8
Abs Crunch (Machine)
3 Sets
-
9
Leg Extension
3 Sets
-
Day 3
1
Deadlift (Barbell)
5 Sets
-
2
Step-Up (Weighted)
3 Sets
-
3
Hip Abductor (Machine)
3 Sets
-
4
Glute Kickback (Cable)
3 Sets
-
5
Hyperextension
3 Sets
-
6
Lying Leg Curl
3 Sets
-
7
Russian Twist (Dumbbell)
3 Sets
-
8
Lying Leg Raise
3 Sets
-
Day 5
1
Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Hip Thrust (Machine)
3 Sets
-
4
Leg Press (45 Degrees)
3 Sets
-
5
Glute Kickback (Cable)
3 Sets
-
6
Hip Abductor (Machine)
3 Sets
-
7
Side Plank
4 Sets
-
8
Mountain Climber
3 Sets
-