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Lean Strength x4

by Oana Săsăran
1 athletes joined

Program Description

**Lean Strength x4** is an 8-week program designed to build muscle and sculpt your physique with a total of 32 workouts. Each session, lasting about 90 minutes, incorporates a mix of compound lifts and targeted exercises, ensuring a comprehensive approach to strength training. With an intermediate difficulty level, this program is perfect for those looking to elevate their training routine using a full gym setup. Get ready to challenge yourself and see real results as you progress through each week!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 28, 2025 11:39
  • Last Edited
    Sep 28, 2025 12:05
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Abs
13%
Upper Back
9.1%
Hamstrings
9.1%
Quadriceps
8%
Lats
7.5%
Triceps
6.4%
Middle Delts
6%
Biceps
5.4%
Front Delts
5.3%
Lower Back
4.7%
Adductors
4.1%
Cardio
2.9%
Chest
2.9%
Rear Delts
1.8%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
6
Cable Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
6
Cable Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
6
Cable Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
6
Cable Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
6
Cable Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
6
Cable Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
6
Cable Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
6
Cable Crunch
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5B
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
7
Cable Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Cardio
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
7
Cable Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Cardio
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
7
Cable Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Cardio
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
7
Cable Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Cardio
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
7
Cable Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Cardio
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
7
Cable Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Cardio
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
7
Cable Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Cardio
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
7
Cable Crunch
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Cardio
1
15 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
6
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Cardio
1 Set
15 mins
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
5A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5B
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Cardio
1 Set
15 mins
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
6
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
8
Cardio
1 Set
15 mins
@7
Day 4
1
Cardio
1 Set
50 mins
@10