logo
BoostcampPNG

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
    Oct 04, 2025 01:11

Summary

Transform your physique with the Lean Strength x4 program, an 8-week journey designed to build muscle while shedding fat. Committing just four days a week, you'll engage in a balanced mix of compound lifts and targeted exercises, focusing on legs, push, and pull movements. Each session is crafted to challenge your limits, enhance strength, and refine your physique, all within a full gym environment. Get ready to unlock your potential and achieve a leaner, stronger you!
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%
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
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