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by Lemr Zvnnh

Program Description

**Bibbles** is a comprehensive 12-week workout program designed to sculpt and strengthen your glutes, legs, and upper body. With 48 training sessions spread across the weeks, you'll engage in a variety of targeted exercises, including hip thrusts, Romanian deadlifts, and Bulgarian split squats, all aimed at maximizing muscle growth and endurance. Each workout is carefully structured to progressively challenge your body, ensuring you stay motivated and on track to achieve your fitness goals. Whether you're a beginner or an experienced lifter, this program will push your limits and help you build the physique you desire.

Program Overview

  • Level
    Intermediate
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 14, 2026 03:34
  • Last Edited
    Mar 15, 2026 06:18
Muscle Engagement
Front
Back
MuscleSet
Glutes
23%
Hamstrings
16.9%
Quadriceps
12.9%
Abs
7.1%
Lower Back
6.7%
Abductors
6.4%
Lats
4.9%
Upper Back
4.9%
Biceps
4.3%
Middle Delts
3.7%
Triceps
3.7%
Front Delts
2.8%
Rear Delts
0.9%
Forearms
0.9%
Adductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
-
3
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
4
Lateral Raise (Machine)
2
1
15 reps
12 reps
RPE 8
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Walking Lunge
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Step-Up (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
-
3
Glute Kickback (Cable)
1
1
1
15 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Back Extension
1
1
1
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@7
@8
@8.5
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9
@9.5
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@7
@7.5
@8
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
15 Reps
@7.5
@8
@8.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
@9
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
4
Lateral Raise (Machine)
2 Sets
1 Set
15 Reps
12 Reps
@8
@8.5
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
3
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
4
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
15 Reps
@7.5
@8
@8.5
Day 4
1
Hip Thrust (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
10 Reps
@7
@7.5
@8
2
Step-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
-
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@7
@7.5
@8
4
Back Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@7.5
@8
@8.5
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
15 Reps
@7
@7.5
@8