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Main Split

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Program Description

This is a 6-day hypertrophy-focused training program specifically designed to maximize glute and quad development while maintaining overall muscle balance. Built with a smart blend of strength-based compound lifts and glute-focused isolation work, it delivers high-volume stimulation across your lower body, with a strategic emphasis on glute activation, mind-muscle connection, and controlled progressive overload. Upper body days are designed to enhance shoulder and back aesthetics, ensuring proportional development while supporting your compound lifts with strong, stable posture and core engagement. Each week includes a dedicated cardio/recovery day to support fat loss, promote active recovery, and improve cardiovascular health without interfering with your muscle-building goals.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2025 05:38
  • Last Edited
    Apr 14, 2025 08:24
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
8-10 reps
RPE 9
2
Reverse Lunges
3
10-12 reps
RPE 9
3
Romanian Deadlifts
3
12-15 reps
RPE 8
4
Glute-Biased Leg Press
3
10-12 reps
RPE 9
5
Straight Back Kickbacks
3
12-15 reps
RPE 8
6
Seated Leg Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 9
3
Overhead Press (Barbell)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Abs Crunch (Machine)
3
8-12 reps
RPE 7
8
Cardio
1
10-15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
11 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Step-Up (Weighted)
3
12-15 reps
RPE 8
5
Glute Med Kickback
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Cardio
1
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 5
2
Cardio
1
30-35 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust
4
10-12 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
3
Step-Up (Weighted)
3
12-15 reps
RPE 9
4
Glute Med Kickback
3
12-15 reps
RPE 8
5
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
6
Lying Leg Curl
3
10-12 reps
RPE 8
7
Cardio
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
RPE 9
2
Wide Grip Lat Pulldown
4
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-10 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
Week 1
1 / 14 Weeks
Day 1
1
Hip Thrust
4 Sets
8-10 Reps
@9
2
Reverse Lunges
3 Sets
10-12 Reps
@9
3
Romanian Deadlifts
3 Sets
12-15 Reps
@8
4
Glute-Biased Leg Press
3 Sets
10-12 Reps
@9
5
Straight Back Kickbacks
3 Sets
12-15 Reps
@8
6
Seated Leg Curl
3 Sets
10-12 Reps
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@9
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
7
Abs Crunch (Machine)
3 Sets
8-12 Reps
@7
8
Cardio
1 Set
10-15 mins
@8
Day 3
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
11 Reps
12 Reps
@9
@9
@9
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@9
4
Step-Up (Weighted)
3 Sets
12-15 Reps
@8
5
Glute Med Kickback
3 Sets
12-15 Reps
@8
6
Standing Calf Raise
3 Sets
15-20 Reps
@8
7
Cardio
1 Set
10 mins
@7
Day 4
1
Stretching
1 Set
10-15 mins
@5
2
Cardio
1 Set
30-35 mins
@7
Day 5
1
Hip Thrust
4 Sets
10-12 Reps
@9
2
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@8
3
Step-Up (Weighted)
3 Sets
12-15 Reps
@9
4
Glute Med Kickback
3 Sets
12-15 Reps
@8
5
Glute Bridge (Dumbbell)
3 Sets
15-20 Reps
@8
6
Lying Leg Curl
3 Sets
10-12 Reps
@8
7
Cardio
1 Set
10-15 Reps
@8
Day 6
1
Pull-Up (Assisted)
3 Sets
@9
2
Wide Grip Lat Pulldown
4 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8-10 Reps
@8
7
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@8