Program Description
Flap Jacks 2 Thick Stacks is a specialized fitness program designed to help individuals build bigger, stronger glutes and well-developed leg muscles. Through a structured combination of resistance training, progressive overload, and targeted lower-body exercises, this program focuses on enhancing lower-body strength, size, and shape. Whether you're looking to grow those glutes, stack on muscle, or simply level up your leg-day game, this program serves up results—thick and strong, just like the name suggests.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedApr 21, 2025 09:39
- Last EditedJun 18, 2025 10:49
Summary
Transform your lower body and upper body strength with "From Flap Jacks to Thick Stacks," a comprehensive 10-week program designed for serious lifters. Committing just four days a week, you'll engage in targeted workouts that include heavy barbell squats, deadlifts, and hypertrophy-focused exercises to maximize muscle growth. Each session is crafted to push your limits, with a mix of compound and isolation movements, ensuring balanced development and explosive gains. Get ready to elevate your training and sculpt a physique that turns heads!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Deadlift (Barbell)
2
5 reps
RPE 10
4
Deadlift (Barbell)
1
AMRAP
RPE 10
5
Hip Thrust (Barbell)
3
8 reps
RPE 9
6
Bulgarian Split Squat Smith Machine
3
10 reps
RPE 8
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Deadlift (Barbell)
3
5 reps
RPE 10
4
Deadlift (Barbell)
1
AMRAP
RPE 10
5
Hip Thrust (Barbell)
4
8 reps
RPE 9
6
Bulgarian Split Squat Smith Machine
4
10 reps
RPE 8
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Deadlift (Barbell)
4
5 reps
RPE 10
4
Deadlift (Barbell)
1
AMRAP
RPE 10
5
Hip Thrust (Barbell)
5
8 reps
RPE 9
6
Bulgarian Split Squat Smith Machine
5
10 reps
RPE 8
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Bulgarian Split Squat Smith Machine
3
10 reps
RPE 8
5
Side Crunch (Cable)
3
12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Bulgarian Split Squat Smith Machine
3
10 reps
RPE 8
5
Side Crunch (Cable)
3
12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 10
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Deadlift (Barbell)
2
3 reps
RPE 10
4
Deadlift (Barbell)
1
AMRAP
RPE 10
5
Hip Thrust (Barbell)
3
8 reps
RPE 9
6
Bulgarian Split Squat Smith Machine
3
10 reps
RPE 8
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 10
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Deadlift (Barbell)
3
3 reps
RPE 10
4
Deadlift (Barbell)
1
AMRAP
RPE 10
5
Hip Thrust (Barbell)
4
8 reps
RPE 9
6
Bulgarian Split Squat Smith Machine
4
10 reps
RPE 8
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 10
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Deadlift (Barbell)
4
3 reps
RPE 10
4
Deadlift (Barbell)
1
AMRAP
RPE 10
5
Hip Thrust (Barbell)
5
8 reps
RPE 9
6
Bulgarian Split Squat Smith Machine
5
10 reps
RPE 8
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 10
2
Deadlift (Barbell)
2
2 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Bulgarian Split Squat Smith Machine
3
10 reps
RPE 8
5
Side Crunch (Cable)
3
12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
RPE 10
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 9
4
Bulgarian Split Squat Smith Machine
3
10 reps
RPE 8
5
Side Crunch (Cable)
3
12 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 7
3
Pull-Up (Weighted)
2
5 reps
RPE 7
4
Pull-Up (Weighted)
1
AMRAP
RPE 7
5
Pendlay Row
3
10 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
7A
Lateral Raise (Cable)
3
12 reps
RPE 9
7B
Skull Crusher (Barbell)
3
12 reps
RPE 9
8A
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8B
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 7
3
Pull-Up (Weighted)
3
5 reps
RPE 7
4
Pull-Up (Weighted)
1
AMRAP
RPE 7
5
Pendlay Row
4
10 reps
RPE 9
6
Arnold Press
4
10 reps
RPE 8
7A
Lateral Raise (Cable)
4
12 reps
RPE 9
7B
Skull Crusher (Barbell)
4
12 reps
RPE 9
8A
Tricep Pushdown (Cable)
4
12 reps
RPE 10
8B
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 7
3
Pull-Up (Weighted)
4
5 reps
RPE 7
4
Pull-Up (Weighted)
1
AMRAP
RPE 7
5
Pendlay Row
5
10 reps
RPE 9
6
Arnold Press
5
10 reps
RPE 8
7A
Lateral Raise (Cable)
5
12 reps
RPE 9
7B
Skull Crusher (Barbell)
5
12 reps
RPE 9
8A
Tricep Pushdown (Cable)
5
12 reps
RPE 10
8B
Bicep Curl (Cable)
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
RPE 8
2
Pull-Up (Weighted)
2
4 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Arnold Press
3
10 reps
RPE 8
5A
Lateral Raise (Cable)
3
12 reps
RPE 9
5B
Skull Crusher (Barbell)
3
12 reps
RPE 9
6A
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6B
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 10
2
Pull-Up (Weighted)
1
5 reps
RPE 10
3
Pendlay Row
3
8 reps
RPE 9
4
Arnold Press
3
10 reps
RPE 8
5A
Lateral Raise (Cable)
3
12 reps
RPE 9
5B
Skull Crusher (Barbell)
3
12 reps
RPE 9
6A
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6B
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
2
5 reps
RPE 7
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
5
Pendlay Row
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
7A
Lateral Raise (Cable)
3
12 reps
RPE 9
7B
Skull Crusher (Barbell)
3
12 reps
RPE 9
8A
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8B
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
3
3 reps
RPE 7
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
5
Pendlay Row
4
8 reps
RPE 9
6
Arnold Press
4
10 reps
RPE 8
7A
Lateral Raise (Cable)
4
12 reps
RPE 9
7B
Skull Crusher (Barbell)
4
12 reps
RPE 9
8A
Tricep Pushdown (Cable)
4
12 reps
RPE 10
8B
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 7
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
4
3 reps
RPE 7
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
5
Pendlay Row
5
8 reps
RPE 9
6
Arnold Press
5
10 reps
RPE 8
7A
Lateral Raise (Cable)
5
12 reps
RPE 9
7B
Skull Crusher (Barbell)
5
12 reps
RPE 9
8A
Tricep Pushdown (Cable)
5
12 reps
RPE 10
8B
Bicep Curl (Cable)
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 8
2
Pull-Up (Weighted)
2
3 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Arnold Press
3
10 reps
RPE 8
5A
Lateral Raise (Cable)
3
12 reps
RPE 9
5B
Skull Crusher (Barbell)
3
12 reps
RPE 9
6A
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6B
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Pull-Up (Weighted)
1
3 reps
RPE 10
3
Pendlay Row
3
8 reps
RPE 9
4
Arnold Press
3
10 reps
RPE 8
5A
Lateral Raise (Cable)
3
12 reps
RPE 9
5B
Skull Crusher (Barbell)
3
12 reps
RPE 9
6A
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6B
Bicep Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
RPE 10
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
2
Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 9
4B
Pull Through (Cable)
4
12 reps
RPE 9
5
Goblet Squat
4
12 reps
RPE 8
6
Glute Kickback (Cable)
4
15 reps
RPE 10
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
8 reps
RPE 7
2
Squat (Barbell)
5
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 9
4B
Pull Through (Cable)
5
12 reps
RPE 9
5
Goblet Squat
5
12 reps
RPE 8
6
Glute Kickback (Cable)
5
15 reps
RPE 10
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
RPE 10
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
RPE 10
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
2
Squat (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
RPE 10
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
2
Squat (Barbell)
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 9
4B
Pull Through (Cable)
4
12 reps
RPE 9
5
Goblet Squat
4
12 reps
RPE 8
6
Glute Kickback (Cable)
4
15 reps
RPE 10
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
8 reps
RPE 7
2
Squat (Barbell)
5
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 9
4B
Pull Through (Cable)
5
12 reps
RPE 9
5
Goblet Squat
5
12 reps
RPE 8
6
Glute Kickback (Cable)
5
15 reps
RPE 10
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
RPE 10
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 9
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
RPE 10
7
Side Crunch (Cable)
3
12 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6A
Lateral Raise (Cable)
3
15 reps
RPE 10
6B
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Face Pull
4
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6A
Lateral Raise (Cable)
4
15 reps
RPE 10
6B
Preacher Curl (Barbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
8 reps
RPE 7
2
Lat Pulldown
5
8 reps
RPE 7
3
Seated Row (Cable)
5
10 reps
RPE 8
4
Face Pull
5
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6A
Lateral Raise (Cable)
5
15 reps
RPE 10
6B
Preacher Curl (Barbell)
5
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6A
Lateral Raise (Cable)
3
15 reps
RPE 10
6B
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6A
Lateral Raise (Cable)
3
15 reps
RPE 10
6B
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6A
Lateral Raise (Cable)
3
15 reps
RPE 10
6B
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Face Pull
4
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
6A
Lateral Raise (Cable)
4
15 reps
RPE 10
6B
Preacher Curl (Barbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
5
8 reps
RPE 7
2
Lat Pulldown
5
8 reps
RPE 7
3
Seated Row (Cable)
5
10 reps
RPE 8
4
Face Pull
5
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6A
Lateral Raise (Cable)
5
15 reps
RPE 10
6B
Preacher Curl (Barbell)
5
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6A
Lateral Raise (Cable)
3
15 reps
RPE 10
6B
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6A
Lateral Raise (Cable)
3
15 reps
RPE 10
6B
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
15 reps
RPE 7
2
Bulgarian Split Squat Smith Machine
3
15 reps
RPE 7
3
Step-Up (Weighted)
3
20 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 9
4B
Abduction Machine
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
15 reps
RPE 7
2
Bulgarian Split Squat Smith Machine
4
15 reps
RPE 7
3
Step-Up (Weighted)
4
20 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 9
4B
Abduction Machine
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
5
15 reps
RPE 7
2
Bulgarian Split Squat Smith Machine
5
15 reps
RPE 7
3
Step-Up (Weighted)
5
20 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
5
20 reps
RPE 9
4B
Abduction Machine
5
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
15 reps
RPE 8
2
Bulgarian Split Squat Smith Machine
3
15 reps
RPE 8
3
Step-Up (Weighted)
3
20 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 9
4B
Abduction Machine
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
15 reps
RPE 9
2
Bulgarian Split Squat Smith Machine
3
15 reps
RPE 9
3
Step-Up (Weighted)
3
20 reps
RPE 8
4A
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 9
4B
Abduction Machine
3
20 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)2 Sets
5 Reps
@10
2
Squat (Barbell)1 Set
AMRAP
@10
3
Deadlift (Barbell)2 Sets
5 Reps
@10
4
Deadlift (Barbell)1 Set
AMRAP
@10
5
Hip Thrust (Barbell)3 Sets
8 Reps
@9
6
Bulgarian Split Squat Smith Machine3 Sets
10 Reps
@8
7
Side Crunch (Cable)3 Sets
12 Reps
@10
8
Hanging Leg Raise3 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)2 Sets
5 Reps
@7
2
Bench Press (Barbell)1 Set
AMRAP
@7
3
Pull-Up (Weighted)2 Sets
5 Reps
@7
4
Pull-Up (Weighted)1 Set
AMRAP
@7
5
Pendlay Row3 Sets
10 Reps
@9
6
Arnold Press3 Sets
10 Reps
@8
7A
Lateral Raise (Cable)3 Sets
12 Reps
@9
7B
Skull Crusher (Barbell)3 Sets
12 Reps
@9
8A
Tricep Pushdown (Cable)3 Sets
12 Reps
@10
8B
Bicep Curl (Cable)3 Sets
12 Reps
@10
Day 3
1
Sumo Deadlift (Barbell)3 Sets
8 Reps
@7
2
Squat (Barbell)3 Sets
8 Reps
@7
3
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8
4A
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
@9
4B
Pull Through (Cable)3 Sets
12 Reps
@9
5
Goblet Squat3 Sets
12 Reps
@8
6
Glute Kickback (Cable)3 Sets
15 Reps
@10
7
Side Crunch (Cable)3 Sets
12 Reps
@10
8
Hanging Leg Raise3 Sets
AMRAP
@10
Day 4
1
Overhead Press (Dumbbell)3 Sets
8 Reps
@7
2
Lat Pulldown3 Sets
8 Reps
@7
3
Seated Row (Cable)3 Sets
10 Reps
@8
4
Face Pull3 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)3 Sets
12 Reps
@8
5B
Tricep Pushdown (Cable)3 Sets
12 Reps
@8
6A
Lateral Raise (Cable)3 Sets
15 Reps
@10
6B
Preacher Curl (Barbell)3 Sets
15 Reps
@10