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Glute and lat focused 5 day split

by David S.
1 athletes joined

Program Description

Maintain current arm and delt muscle. Slight emphasis on back. HUGE emphasis on butt and legs

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Women's, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 27, 2026 10:00
  • Last Edited
    Mar 28, 2026 12:59
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.9%
Abs
11.4%
Hamstrings
10.6%
Quadriceps
10.2%
Front Delts
6.7%
Triceps
6.1%
Upper Back
5.9%
Lats
5.6%
Middle Delts
3.9%
Lower Back
3.6%
Chest
3.6%
Biceps
3.4%
Rear Delts
2.7%
Abductors
2.2%
Calves
1.8%
Adductors
1.8%
Stretching
1.6%
Cardio
1.1%
Forearms
0.9%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Hip Thrust (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
3
Glute Kickback (Cable)
3
12-15 reps
RPE 9-10
4
Back Extension
3
AMRAP
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Back Extension
3
10 reps
-
5
Goblet March
3
15 reps
-
6
Reverse Plank
3
1 mins
-
7
Leg Raise (Captain's Chair)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3
Incline dumbbell row
3
8-12 reps
RPE 9
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Straight Bar Lat Extension
1
2
10 reps
10 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10 reps
-
2
Lat Pulldown
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
4
Straight Bar Lat Extension
3
10 reps
-
5
Treadmill
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Sumo Squat
2
10-12 reps
RPE 9
6
Abs Crunch (Machine)
1
2
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Calf Raise (Machine)
3
12 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Dead Bug
3
15 reps
-
7
Around The World
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Shoulder Press (Machine)
3
10-15 reps
RPE 9
3B
Lateral Raise (Machine)
3
12-15 reps
RPE 9
4
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Incline Chest Fly (Dumbbell)
3
8 reps
-
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3B
Lateral Raise (Dumbbell)
3
12 reps
-
4
Squat Thruster
3
12 reps
-
5
Treadmill
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
3
12 reps
-
2
Hip Abductor (Machine)
3
15 reps
-
3
Glute Kickback
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12 reps
-
6
Hip Bridge March
3
20 reps
-
7
Plank
1
2 mins
-
8
Leg Pull-In
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
@8-9
2
Hip Thrust (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
@10-10
3
Glute Kickback (Cable)
3 Sets
12-15 Reps
@9-10
4
Back Extension
3 Sets
AMRAP
@10
5
Lying Leg Curl
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
AMRAP
@10
Day 2
1
Face Pull
3 Sets
10 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Incline dumbbell row
3 Sets
8-12 Reps
@9
4
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@9
5
Straight Bar Lat Extension
1 Set
2 Sets
10 Reps
10 Reps
@9
-
Day 4
1
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2B
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
-
3A
Shoulder Press (Machine)
3 Sets
10-15 Reps
@9
3B
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
4
Wide Grip Pull-Up
2 Sets
AMRAP
@10
Day 3
1
Leg Press (45 Degrees)
3 Sets
8 Reps
-
2
Calf Raise (Machine)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Seated Hamstring Curl
3 Sets
8 Reps
-
5
Sumo Squat
2 Sets
10-12 Reps
@9
6
Abs Crunch (Machine)
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 5
1
Step-Up (Weighted)
3 Sets
12 Reps
-
2
Hip Abductor (Machine)
3 Sets
15 Reps
-
3
Glute Kickback
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10