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$trength Unlocked

by Vic
17 athletes joined

Program Description

An 8-week periodized program built for women who want to get genuinely strong and build a powerful lower body. Weeks 1–4 drive hypertrophy in the glutes, quads, and hamstrings while building volume in the squat, bench, and deadlift. Weeks 5–8 shift to heavy strength work — lower reps, higher intensity — to push your Big 3 to new maxes. Upper body work supports pressing and pulling strength without adding bulk. This is not a cardio program with weights. This is a lifting program, full stop.

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 22, 2024 10:28
  • Last Edited
    Mar 17, 2026 09:00

Summary

**8ighty 8ight** is an intense 8-week program designed for those ready to elevate their strength and conditioning. With 6 days of training each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and dumbbell bench presses, targeting all major muscle groups. This program emphasizes progressive overload and incorporates both RPE and percentage-based intensity to ensure you push your limits safely and effectively. Get ready to build muscle, increase strength, and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Hamstrings
13.3%
Quadriceps
10.1%
Triceps
9.1%
Upper Back
8.7%
Lats
7.7%
Front Delts
7%
Abs
6.5%
Chest
5.9%
Lower Back
4.5%
Biceps
4.4%
Rear Delts
2.6%
Adductors
2.3%
Abductors
1%
Middle Delts
1%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
77.5%
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Squat (Paused)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5
Single Leg Press
4
10 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77.5%
2
Squat (Paused)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5
Single Leg Press
4
10 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Squat (Paused)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5
Single Leg Press
4
10 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Squat (Paused)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5
Single Leg Press
4
10 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Squat (Paused)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5
Single Leg Press
4
10 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Squat (Paused)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5
Single Leg Press
4
10 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Squat (Paused)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5
Single Leg Press
4
10 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Squat (Paused)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
5
Single Leg Press
4
10 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
75%
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Pull Through (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
77.5%
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Pull Through (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
80%
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Pull Through (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
80%
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Pull Through (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
80%
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Pull Through (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
80%
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Pull Through (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
80%
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Pull Through (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
80%
2
Bench Press (Paused)
3
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Pull Through (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
7 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Good Morning (Smith Machine)
3
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
12 reps
RPE 7
5
Pull-Up (Assisted)
3
6 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
7 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Good Morning (Smith Machine)
3
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
12 reps
RPE 7
5
Pull-Up (Assisted)
3
6 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
7 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Good Morning (Smith Machine)
3
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
12 reps
RPE 7
5
Pull-Up (Assisted)
3
6 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
7 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Good Morning (Smith Machine)
3
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
12 reps
RPE 7
5
Pull-Up (Assisted)
3
6 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
7 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Good Morning (Smith Machine)
3
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
12 reps
RPE 7
5
Pull-Up (Assisted)
3
6 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
7 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Good Morning (Smith Machine)
3
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
12 reps
RPE 7
5
Pull-Up (Assisted)
3
6 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
7 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Good Morning (Smith Machine)
3
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
12 reps
RPE 7
5
Pull-Up (Assisted)
3
6 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
7 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Good Morning (Smith Machine)
3
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
12 reps
RPE 7
5
Pull-Up (Assisted)
3
6 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
4
8 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
72.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
4
8 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
4
8 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
4
8 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
4
8 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
4
8 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
4
8 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Hip Thrust (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
4
8 reps
RPE 7
5
Straight Arm Pulldown
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@7
4
Single-Leg Leg Curl
3 Sets
12 Reps
@7
5
Lat Pulldown
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Hip Adductor (Machine)
3 Sets
15 Reps
@7
5
Seated Row (Cable)
3 Sets
10 Reps
@7
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
75%
75%
75%
75%
2
Squat (Paused)
3 Sets
5 Reps
@7
3
Pull-Up (Assisted)
3 Sets
6 Reps
@7
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Single Leg Press
4 Sets
10 Reps
@7
6
Hip Abductor (Machine)
3 Sets
15 Reps
@7
Day 4
1
Trap Bar Deadlift
4 Sets
6 Reps
75%
2
Bench Press (Paused)
3 Sets
6 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
4
Back Extension (Weighted)
3 Sets
12 Reps
@7
5
Pull Through (Cable)
3 Sets
15 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
Day 5
1
Split Squat Front Foot Elevated (Smith Machine)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
@7
@7
@7
@7
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
3
Good Morning (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4
Heel Elevated Goblet Squat
4 Sets
12 Reps
@7
5
Pull-Up (Assisted)
3 Sets
6 Reps
@7
6
Tricep Extension (Cable)
3 Sets
15 Reps
@7
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Hip Thrust (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
4 Sets
8 Reps
@7
5
Straight Arm Pulldown
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7