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BoostcampPNG

The Glutes Build

by Nour

Program Description

A 6-day glute-focused strength program combining compound barbell work, targeted posterior chain training, and progressive overload. Designed for advanced female athletes training for long-term muscle growth and functional strength.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 23, 2026 09:08
  • Last Edited
    Mar 23, 2026 09:45
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.8%
Abs
12.5%
Hamstrings
11.8%
Quadriceps
8.5%
Triceps
8%
Front Delts
6%
Upper Back
5.5%
Lats
5.5%
Chest
5%
Lower Back
4.8%
Rear Delts
4.8%
Middle Delts
4.3%
Biceps
3%
Adductors
2.5%
Abductors
1.5%
Cardio
1%
Forearms
1%
Other
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Machine)
4
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8
6
Frog Pump (Weighted)
3
20-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Machine)
4
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8
6
Frog Pump (Weighted)
3
20-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Machine)
4
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8
6
Frog Pump (Weighted)
3
20-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Machine)
4
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8
6
Frog Pump (Weighted)
3
20-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Machine)
4
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8
6
Frog Pump (Weighted)
3
20-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Machine)
4
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8
6
Frog Pump (Weighted)
3
20-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Machine)
4
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8
6
Frog Pump (Weighted)
3
20-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Machine)
4
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8
6
Frog Pump (Weighted)
3
20-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Machine)
4
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8
6
Frog Pump (Weighted)
3
20-25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Machine)
4
10-12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8
6
Frog Pump (Weighted)
3
20-25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
4
15-20 reps
RPE 9
7
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
4
15-20 reps
RPE 9
7
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
4
15-20 reps
RPE 9
7
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
4
15-20 reps
RPE 9
7
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
4
15-20 reps
RPE 9
7
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
4
15-20 reps
RPE 9
7
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
4
15-20 reps
RPE 9
7
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
4
15-20 reps
RPE 9
7
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
4
15-20 reps
RPE 9
7
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Cable)
4
15-20 reps
RPE 9
7
Treadmill
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
2
Cable Crunch
4
12-15 reps
RPE 9
3
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
4
Pallof Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
2
Cable Crunch
4
12-15 reps
RPE 9
3
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
4
Pallof Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
2
Cable Crunch
4
12-15 reps
RPE 9
3
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
4
Pallof Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
2
Cable Crunch
4
12-15 reps
RPE 9
3
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
4
Pallof Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
2
Cable Crunch
4
12-15 reps
RPE 9
3
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
4
Pallof Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
2
Cable Crunch
4
12-15 reps
RPE 9
3
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
4
Pallof Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
2
Cable Crunch
4
12-15 reps
RPE 9
3
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
4
Pallof Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
2
Cable Crunch
4
12-15 reps
RPE 9
3
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
4
Pallof Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
2
Cable Crunch
4
12-15 reps
RPE 9
3
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
4
Pallof Press
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 8
2
Cable Crunch
4
12-15 reps
RPE 9
3
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
4
Pallof Press
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 9
3
Back Extension (Weighted)
4
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 9
3
Back Extension (Weighted)
4
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 9
3
Back Extension (Weighted)
4
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 9
3
Back Extension (Weighted)
4
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 9
3
Back Extension (Weighted)
4
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 9
3
Back Extension (Weighted)
4
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 9
3
Back Extension (Weighted)
4
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 9
3
Back Extension (Weighted)
4
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 9
3
Back Extension (Weighted)
4
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 8
2
Split Squat Front Foot Elevated (Smith Machine)
3
10-12 reps
RPE 9
3
Back Extension (Weighted)
4
10-12 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
3
15-20 reps
RPE 9
6
Hip Adductor (Machine)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-9
2
Barbell Row
4
8-10 reps
RPE 9
3
Straight Arm Pulldown
3
10-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-9
2
Barbell Row
4
8-10 reps
RPE 9
3
Straight Arm Pulldown
3
10-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-9
2
Barbell Row
4
8-10 reps
RPE 9
3
Straight Arm Pulldown
3
10-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-9
2
Barbell Row
4
8-10 reps
RPE 9
3
Straight Arm Pulldown
3
10-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-9
2
Barbell Row
4
8-10 reps
RPE 9
3
Straight Arm Pulldown
3
10-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-9
2
Barbell Row
4
8-10 reps
RPE 9
3
Straight Arm Pulldown
3
10-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-9
2
Barbell Row
4
8-10 reps
RPE 9
3
Straight Arm Pulldown
3
10-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-9
2
Barbell Row
4
8-10 reps
RPE 9
3
Straight Arm Pulldown
3
10-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-9
2
Barbell Row
4
8-10 reps
RPE 9
3
Straight Arm Pulldown
3
10-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 8-9
2
Barbell Row
4
8-10 reps
RPE 9
3
Straight Arm Pulldown
3
10-12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Bicep Curl (Cable)
4
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Hip Thrust (Machine)
4 Sets
10-12 Reps
@8
3
Hack Squat
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Glute Kickback (Cable)
3 Sets
12-15 Reps
@8
6
Frog Pump (Weighted)
3 Sets
20-25 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8-9
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8-9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
6
Lateral Raise (Cable)
4 Sets
15-20 Reps
@9
7
Treadmill
1 Set
20 mins
@6
Day 3
1
Treadmill
1 Set
30 mins
@8
2
Cable Crunch
4 Sets
12-15 Reps
@9
3
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
@8
4
Pallof Press
3 Sets
12-15 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
5-6 Reps
@8
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-12 Reps
@9
3
Back Extension (Weighted)
4 Sets
10-12 Reps
@8-9
4
Lying Leg Curl
3 Sets
10-12 Reps
@9
5
Hip Abductor (Machine)
3 Sets
15-20 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10-12 Reps
@9
Day 5
1
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@8-9
2
Barbell Row
4 Sets
8-10 Reps
@9
3
Straight Arm Pulldown
3 Sets
10-12 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
4 Sets
12-15 Reps
@9
7
Cable Crunch
3 Sets
12-15 Reps
@9
8
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
@8
Day 6
1
Run
1 Set
30 mins
@8