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BoostcampPNG

Summer lock in

by Emilia K.

Program Description

This gym program is designed to build lean muscle while keeping body fat low, so you can look slim, athletic, and defined by summer.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 04, 2026 07:26
  • Last Edited
    Mar 05, 2026 12:18
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.8%
Hamstrings
12.3%
Quadriceps
11%
Upper Back
10.2%
Lats
8.9%
Triceps
6.8%
Abs
6.1%
Front Delts
6.1%
Lower Back
4.7%
Biceps
4.4%
Middle Delts
3.8%
Chest
3%
Rear Delts
2.5%
Abductors
1.9%
Adductors
1.5%
Calves
1.3%
Forearms
0.6%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-10 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Seated Hamstring Curl
3
10-12 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Barbell Row
3
8 reps
-
4
Single Arm Row (Cable)
3
8-10 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Reverse Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Step-Up (Weighted)
3
8-10 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Tricep Dip (Bodyweight)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Negative Pull up
3
5 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Back Extension (Weighted)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
8-10 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
4
Seated Hamstring Curl
3 Sets
10-12 Reps
-
5
Glute Kickback (Cable)
3 Sets
12-15 Reps
-
6
Hanging Leg Raise
3 Sets
AMRAP
-
Day 2
1
Pull-Up (Assisted)
4 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Single Arm Row (Cable)
3 Sets
8-10 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Reverse Lunge (Barbell)
3 Sets
8-10 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Step-Up (Weighted)
3 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Tricep Dip (Bodyweight)
3 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
Day 5
1
Hip Thrust (Barbell)
5 Sets
5 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
4
Negative Pull up
3 Sets
5 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Back Extension (Weighted)
3 Sets
12 Reps
-