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Morgan's Hip Friendly Program

by Charlie Bullock

Program Description

Transform your training with Morgan's Hip Friendly Program, an 8-week journey designed for those seeking to strengthen their lower body while minimizing hip strain. Committing to just 4 days a week, you'll engage in carefully curated exercises that promote mobility, stability, and strength without compromising your joints. Perfect for lifters of all levels, this program will help you build a solid foundation and enhance your overall performance. Get ready to move confidently and crush your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 14, 2025 11:30
  • Last Edited
    Dec 14, 2025 11:31
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.5%
Glutes
11.1%
Triceps
11.1%
Abs
9.7%
Quadriceps
8.3%
Biceps
8.3%
Upper Back
6.9%
Front Delts
6.9%
Lats
5.6%
Middle Delts
5.6%
Rear Delts
4.2%
Chest
2.8%
Forearms
2.8%
Abductors
1.4%
Lower Back
1.4%
Adductors
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8-9
2
Leg Press
2
8-12 reps
RPE 7-8
3
Lying Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Thrust (Dumbbell)
2
8-12 reps
RPE 7-8
5
Knee Raise (Captain's Chair)
2
10-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8-9
2
Leg Press
2
8-12 reps
RPE 7-8
3
Lying Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Thrust (Dumbbell)
2
8-12 reps
RPE 7-8
5
Knee Raise (Captain's Chair)
2
10-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8-9
2
Leg Press
2
8-12 reps
RPE 7-8
3
Lying Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Thrust (Dumbbell)
2
8-12 reps
RPE 7-8
5
Knee Raise (Captain's Chair)
2
10-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8-9
2
Leg Press
2
8-12 reps
RPE 7-8
3
Lying Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Thrust (Dumbbell)
2
8-12 reps
RPE 7-8
5
Knee Raise (Captain's Chair)
2
10-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8-9
2
Leg Press
2
8-12 reps
RPE 7-8
3
Lying Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Thrust (Dumbbell)
2
8-12 reps
RPE 7-8
5
Knee Raise (Captain's Chair)
2
10-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8-9
2
Leg Press
2
8-12 reps
RPE 7-8
3
Lying Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Thrust (Dumbbell)
2
8-12 reps
RPE 7-8
5
Knee Raise (Captain's Chair)
2
10-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8-9
2
Leg Press
2
8-12 reps
RPE 7-8
3
Lying Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Thrust (Dumbbell)
2
8-12 reps
RPE 7-8
5
Knee Raise (Captain's Chair)
2
10-20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8-9
2
Leg Press
2
8-12 reps
RPE 7-8
3
Lying Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Thrust (Dumbbell)
2
8-12 reps
RPE 7-8
5
Knee Raise (Captain's Chair)
2
10-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Reverse Pec Deck
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Reverse Pec Deck
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Reverse Pec Deck
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Reverse Pec Deck
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Reverse Pec Deck
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Reverse Pec Deck
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Reverse Pec Deck
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Reverse Pec Deck
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Box Step Up
2
8-12 reps
RPE 7-8
2
Leg Curl
2
10-15 reps
RPE 8-9
3
Goblet Squat
2
8-12 reps
RPE 7-8
4
Hip Bridge March
2
8-12 reps
RPE 8-9
5
Plank with Shoulder Taps
2
10-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Box Step Up
2
8-12 reps
RPE 7-8
2
Leg Curl
2
10-15 reps
RPE 8-9
3
Goblet Squat
2
8-12 reps
RPE 7-8
4
Hip Bridge March
2
8-12 reps
RPE 8-9
5
Plank with Shoulder Taps
2
10-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Box Step Up
2
8-12 reps
RPE 7-8
2
Leg Curl
2
10-15 reps
RPE 8-9
3
Goblet Squat
2
8-12 reps
RPE 7-8
4
Hip Bridge March
2
8-12 reps
RPE 8-9
5
Plank with Shoulder Taps
2
10-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Box Step Up
2
8-12 reps
RPE 7-8
2
Leg Curl
2
10-15 reps
RPE 8-9
3
Goblet Squat
2
8-12 reps
RPE 7-8
4
Hip Bridge March
2
8-12 reps
RPE 8-9
5
Plank with Shoulder Taps
2
10-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Box Step Up
2
8-12 reps
RPE 7-8
2
Leg Curl
2
10-15 reps
RPE 8-9
3
Goblet Squat
2
8-12 reps
RPE 7-8
4
Hip Bridge March
2
8-12 reps
RPE 8-9
5
Plank with Shoulder Taps
2
10-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Box Step Up
2
8-12 reps
RPE 7-8
2
Leg Curl
2
10-15 reps
RPE 8-9
3
Goblet Squat
2
8-12 reps
RPE 7-8
4
Hip Bridge March
2
8-12 reps
RPE 8-9
5
Plank with Shoulder Taps
2
10-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Box Step Up
2
8-12 reps
RPE 7-8
2
Leg Curl
2
10-15 reps
RPE 8-9
3
Goblet Squat
2
8-12 reps
RPE 7-8
4
Hip Bridge March
2
8-12 reps
RPE 8-9
5
Plank with Shoulder Taps
2
10-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Box Step Up
2
8-12 reps
RPE 7-8
2
Leg Curl
2
10-15 reps
RPE 8-9
3
Goblet Squat
2
8-12 reps
RPE 7-8
4
Hip Bridge March
2
8-12 reps
RPE 8-9
5
Plank with Shoulder Taps
2
10-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
8-12 reps
RPE 8-9
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
8-12 reps
RPE 8-9
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
8-12 reps
RPE 8-9
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
8-12 reps
RPE 8-9
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
8-12 reps
RPE 8-9
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
8-12 reps
RPE 8-9
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
8-12 reps
RPE 8-9
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
2
8-12 reps
RPE 8-9
2
Lateral Raise (Machine)
2
10-15 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7-8
4
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@7-8
3
Lying Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
4
Hip Thrust (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@7-8
5
Knee Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-9
@8-9
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
3
Reverse Pec Deck
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
4
Alternating Dumbbell Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
Day 3
1
Low Box Step Up
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@7-8
2
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
3
Goblet Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@7-8
4
Hip Bridge March
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
5
Plank with Shoulder Taps
1 Set
1 Set
10-20 Reps
10-20 Reps
@8-9
@8-9
Day 4
1
Single Arm Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
2
Lateral Raise (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@7-8
4
Bicep Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
5
Skull Crusher (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9