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BoostcampPNG

Bobbi’s gym plan

by Bobbi M.

Program Description

The purpose is to focus on glute development

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 06, 2025 12:44
  • Last Edited
    Oct 06, 2025 01:58
Muscle Engagement
Front
Back
MuscleSet
Glutes
23.5%
Hamstrings
13.2%
Quadriceps
10.9%
Upper Back
8%
Abs
6.3%
Lower Back
5.9%
Middle Delts
5.8%
Abductors
5.4%
Front Delts
5.2%
Lats
4.3%
Triceps
3.5%
Chest
2.9%
Rear Delts
2.6%
Biceps
1.6%
Adductors
0.9%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Overhead Press (Machine)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Overhead Press (Machine)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Overhead Press (Machine)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Overhead Press (Machine)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Overhead Press (Machine)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Overhead Press (Machine)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Overhead Press (Machine)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Overhead Press (Machine)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Overhead Press (Machine)
3
8-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@10
2
Hip Thrust (Machine)
3 Sets
8-10 Reps
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@10
4
Hip Abductor (Machine)
3 Sets
15-20 Reps
@10
5
Step-Up (Weighted)
3 Sets
8-10 Reps
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
2
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@10
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@10
6
Glute Kickback (Cable)
3 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Paused)
3 Sets
5 Reps
@10
2
Hip Thrust (Machine)
3 Sets
10-12 Reps
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@10
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@10
5
Face Pull
3 Sets
12-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
15-20 Reps
@10