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Wellness Competitor

by Cory Kerkhoff
2 athletes joined

Program Description

Help build quads and glutes to compete in the Wellness division

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 02:58
  • Last Edited
    Sep 24, 2025 01:32

Summary

Unleash your potential with the **Wellness Competitor** program, a comprehensive 16-week journey designed for those ready to elevate their fitness game. Committing to six days a week, you'll engage in a balanced mix of strength training and mobility work, focusing on key movements like the Seated Overhead Press and Lateral Raise. This program is tailored for a garage gym setup, making it accessible and effective for anyone looking to build strength and enhance overall wellness. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.1%
Glutes
14.9%
Hamstrings
12%
Middle Delts
8.8%
Front Delts
7.8%
Abs
7.2%
Triceps
5.2%
Calves
4.9%
Upper Back
4.5%
Biceps
3.4%
Rear Delts
2.9%
Lats
2.6%
Lower Back
2.6%
Adductors
2.1%
Stretching
1.2%
Chest
1%
Cardio
0.8%
Forearms
0.7%
Abductors
0.7%
Other
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Hip Thrust (Barbell)
4
10-12 reps
-
6
Leg Extension
3
15-20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Front Raise
3
12-15 reps
-
4
Face Pull
3
15-20 reps
-
5
Lying Pullover (Cable)
4
6-8 reps
-
6
Lat Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Cable)
3
15 reps
-
8
Bicep Curl (Cable)
3
12-15 reps
-
9
Tricep Rope Push Down (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
60 mins
-
2
Plank
3
1 mins
-
3
Dead Bug
3
12 reps
-
4
Side Plank
3
0.5 mins
-
5
Cardio
1
30-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
-
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
3
Pull Through (Cable)
3
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Lying Leg Curl
4
12-15 reps
-
6
Sumo Deadlift (Barbell)
3
8-10 reps
-
7
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Leg Press (45 Degrees)
4
12-15 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Arnold Press
3
10-12 reps
-
4
Upright Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Cardio
1
8-10 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Seated Overhead Press (Barbell)
4 Sets
8-10 Reps
-
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
3
Front Raise
3 Sets
12-15 Reps
-
4
Face Pull
3 Sets
15-20 Reps
-
5
Lying Pullover (Cable)
4 Sets
6-8 Reps
-
6
Lat Pulldown
4 Sets
10-12 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
8
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
9
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Yoga
1 Set
60 mins
-
2
Plank
3 Sets
1 mins
-
3
Dead Bug
3 Sets
12 Reps
-
4
Side Plank
3 Sets
0.5 mins
-
5
Cardio
1 Set
30-40 mins
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
2
Hip Thrust (Barbell)
4 Sets
8-10 Reps
@8.5
3
Pull Through (Cable)
3 Sets
12-15 Reps
-
4
Step-Up (Weighted)
3 Sets
12 Reps
-
5
Lying Leg Curl
4 Sets
12-15 Reps
-
6
Sumo Deadlift (Barbell)
3 Sets
8-10 Reps
-
7
Seated Calf Raise
4 Sets
15-20 Reps
-
Day 5
1
Hack Squat
4 Sets
8-10 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Leg Press (45 Degrees)
4 Sets
12-15 Reps
-
4
Step-Up (Weighted)
3 Sets
12 Reps
-
5
Leg Extension
3 Sets
15-20 Reps
-
6
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 6
1
Seated Overhead Press (Barbell)
4 Sets
8-10 Reps
-
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
3
Arnold Press
3 Sets
10-12 Reps
-
4
Upright Row (Cable)
3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
7
Cardio
1 Set
8-10 Reps
-
Day 1
1
Squat (Barbell)
4 Sets
8-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
3
Leg Press (45 Degrees)
4 Sets
12-15 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Hip Thrust (Barbell)
4 Sets
10-12 Reps
-
6
Leg Extension
3 Sets
15-20 Reps
-
7
Standing Calf Raise
4 Sets
15-20 Reps
-