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BoostcampPNG

Wonder women assth-hyp program

by devi charan
1 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 03, 2025 03:08
  • Last Edited
    Nov 03, 2025 03:56
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.1%
Middle Delts
11.9%
Hamstrings
9.2%
Quadriceps
8.3%
Front Delts
7.7%
Triceps
7.4%
Lower Back
6.8%
Biceps
6.3%
Upper Back
5.6%
Adductors
5.6%
Lats
5.2%
Abductors
4%
Chest
4%
Rear Delts
1.7%
Abs
1.3%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Leg Extension
5
12 reps
RPE 10
3
Seated Hamstring Curl
4
10 reps
RPE 9
4
Hyperextension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 10
6
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
5
10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
7 reps
RPE 10
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
5
Pec Deck (Machine)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 9.5
2
Hyperextension
2
3
15 reps
15 reps
RPE 10
RPE 8.5
3
Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Glute Kickback
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10 reps
RPE 9
2
Lat Pulldown
2
7 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 10
7
Lying Side Lateral Raise
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@9.5
2
Hyperextension
2 Sets
3 Sets
15 Reps
15 Reps
@10
@8.5
3
Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Hip Abductor (Machine)
3 Sets
15 Reps
@10
5
Hip Adductor (Machine)
3 Sets
15 Reps
@10
6
Glute Kickback
3 Sets
15 Reps
@10
Day 2
1
Bench Press (Smith Machine)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
7 Reps
@10
3
Lateral Raise (Cable)
4 Sets
10 Reps
@10
4
Seated Row (Cable)
2 Sets
12 Reps
@10
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
7
Lying Side Lateral Raise
3 Sets
10 Reps
@10
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@9
2
Leg Extension
5 Sets
12 Reps
@10
3
Seated Hamstring Curl
4 Sets
10 Reps
@9
4
Hyperextension
3 Sets
15 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@10
6
Hip Abductor (Machine)
3 Sets
10 Reps
@10
Day 4
1
Lateral Raise (Cable)
5 Sets
10 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
7 Reps
@10
3
Shoulder Press (Machine)
3 Sets
10 Reps
@9
4
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
@10
5
Pec Deck (Machine)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
Day 5
1
Squat (Smith Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@9.5
2
Hyperextension
2 Sets
3 Sets
15 Reps
15 Reps
@10
@8.5
3
Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Hip Abductor (Machine)
3 Sets
15 Reps
@10
5
Hip Adductor (Machine)
3 Sets
15 Reps
@10
6
Glute Kickback
3 Sets
15 Reps
@10
Day 6
1
Bench Press (Smith Machine)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
7 Reps
@10
3
Lateral Raise (Cable)
4 Sets
10 Reps
@10
4
Seated Row (Cable)
2 Sets
12 Reps
@10
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
7
Lying Side Lateral Raise
3 Sets
10 Reps
@10