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optimal maxxing

by Fatema S.

Program Description

**Optimal Maxxing** is a comprehensive 12-week strength training program designed to maximize your lifting potential. With a commitment of 6 days per week, you'll engage in a variety of exercises targeting major muscle groups, including glutes, core, arms, and legs. Each workout features detailed guidance on sets, reps, and intensity, ensuring you progressively overload your muscles for optimal growth. Get ready to push your limits and achieve your fitness goals with this structured and effective plan!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 30, 2025 04:21
  • Last Edited
    Dec 30, 2025 04:44
Muscle Engagement
Front
Back
MuscleSet
Abs
16.9%
Upper Back
13.3%
Glutes
12%
Lats
9.6%
Triceps
9.6%
Rear Delts
7.2%
Hamstrings
4.8%
Abductors
4.8%
Biceps
4.8%
Middle Delts
4.8%
Front Delts
4.8%
Quadriceps
4.8%
Lower Back
2.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
-
2
Hip Abductor (Machine)
2
8 reps
-
3
Glute Kickback (Cable)
2
8 reps
-
4
Pull-Up (Assisted)
2
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
7
Tricep Rope Push Down (Cable)
2
8 reps
-
8
Seated Wide-Grip Row (Cable)
2
-
9
Leg Extension
2
8 reps
-
10
Abs Crunch (Machine)
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
12
Decline Crunch (Weighted)
2
-
Week 1
1 / 12 Weeks
Day 2
No exercises added to this day
Day 4
No exercises added to this day
Day 1
1
Hip Thrust (Machine)
2 Sets
-
2
Hip Abductor (Machine)
2 Sets
8 Reps
-
3
Glute Kickback (Cable)
2 Sets
8 Reps
-
4
Pull-Up (Assisted)
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
8 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
8 Reps
-
8
Seated Wide-Grip Row (Cable)
2 Sets
-
9
Leg Extension
2 Sets
8 Reps
-
10
Abs Crunch (Machine)
2 Sets
12 Reps
-
11
Russian Twist (Dumbbell)
2 Sets
12 Reps
-
12
Decline Crunch (Weighted)
2 Sets
-
Day 3
1
Hip Thrust (Machine)
2 Sets
-
2
Hip Abductor (Machine)
2 Sets
8 Reps
-
3
Glute Kickback (Cable)
2 Sets
8 Reps
-
4
Pull-Up (Assisted)
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
8 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
8 Reps
-
8
Seated Wide-Grip Row (Cable)
2 Sets
-
9
Leg Extension
2 Sets
8 Reps
-
10
Abs Crunch (Machine)
2 Sets
12 Reps
-
11
Russian Twist (Dumbbell)
2 Sets
12 Reps
-
12
Decline Crunch (Weighted)
2 Sets
-
Day 5
1
Hip Thrust (Machine)
2 Sets
-
2
Hip Abductor (Machine)
2 Sets
8 Reps
-
3
Glute Kickback (Cable)
2 Sets
8 Reps
-
4
Pull-Up (Assisted)
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
8 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
8 Reps
-
8
Seated Wide-Grip Row (Cable)
2 Sets
-
9
Leg Extension
2 Sets
8 Reps
-
10
Abs Crunch (Machine)
2 Sets
12 Reps
-
11
Russian Twist (Dumbbell)
2 Sets
12 Reps
-
12
Decline Crunch (Weighted)
2 Sets
-