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BoostcampPNG

Glutes Hard Reboots

by Andea En Word

Program Description

Boost your Butt but not just that

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 08, 2025 10:49
  • Last Edited
    Aug 08, 2025 11:26
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3A
Decline Crunch
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
Lying Side Lateral Raise
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4B
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Stair Climber
1
15 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Walking Lunge
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Overhead Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3A
Decline Crunch
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3B
Hyperextension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4A
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4B
Lying Side Lateral Raise
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Stair Climber
1 Set
15 mins
@8
Day 2
1
Good Morning (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2A
Pulley
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2B
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4A
Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4B
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Stair Climber
1 Set
15 mins
@8