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Olhas Upper Lower

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Program Description

Oluska

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 04, 2025 07:17
  • Last Edited
    Jul 24, 2025 12:51

Summary

Elevate your strength training with the Olhas Upper Lower program, a comprehensive 12-week plan designed for serious lifters. Comprising four focused sessions per week, you'll alternate between upper and lower body workouts, utilizing a mix of machines and free weights to maximize muscle engagement and growth. Each exercise is carefully structured with varying intensities to challenge your limits and promote continuous progress. Get ready to build strength, enhance your physique, and unlock your full potential!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
7A
Bicep Curl (Machine)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Glute Kickback
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
2A
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
2B
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Standing Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4B
Squat (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Face Pull
1 Set
1 Set
AMRAP
AMRAP
@9
@9.5
2
Pec Deck (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
3
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
4
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
5
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
6
Lateral Raise (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
7A
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8.5
@9
7B
Tricep Extension (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
Day 2
1A
Glute Kickback
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
1B
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8.5
2A
Leg Curl
1 Set
1 Set
1 Set
9-12 Reps
9-12 Reps
9-12 Reps
@7.5
@8
@8.5
2B
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
@9.5
4A
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9
4B
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9
Day 3
1
Face Pull
1 Set
1 Set
AMRAP
AMRAP
@9
@9.5
2
Pec Deck (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
3
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
4
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
5
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
6
Lateral Raise (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
7A
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8.5
@9
7B
Tricep Extension (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1A
Glute Kickback
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
1B
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8.5
2A
Leg Curl
1 Set
1 Set
1 Set
9-12 Reps
9-12 Reps
9-12 Reps
@7.5
@8
@8.5
2B
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
@9.5
4A
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9
4B
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9