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Hybrid Foundations

by Zay
2 athletes joined

Program Description

Hybrid Foundations is an 18-week strength and skill program built for lifters who want to rebuild smarter. You’ll train every major muscle group twice per week while developing control for muscle-ups, front levers, and dragon flags. Designed for up to 90-minute sessions, this plan combines dumbbell, cable, and bodyweight exercises to enhance strength, symmetry, and mobility, all while maintaining spine safety. Two alternating weekly structures keep your body progressing and your training fresh, with Saturday dedicated to skill mastery.

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 09, 2025 02:51
  • Last Edited
    Oct 13, 2025 02:22
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Lats
11.5%
Glutes
10.1%
Biceps
9.7%
Quadriceps
9.3%
Hamstrings
9.3%
Chest
7.4%
Triceps
7.2%
Abs
6.1%
Front Delts
4.8%
Calves
3.7%
Middle Delts
2.6%
Rear Delts
1.7%
Forearms
1.6%
Lower Back
1.6%
Adductors
1.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Step-Up (Weighted)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12-15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
RPE 9
2
Goblet Squat
4
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Step-Up (Weighted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Preacher Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Curl (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Preacher Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Curl (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Preacher Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Curl (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Preacher Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Preacher Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Preacher Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8-9
2
Goblet Squat
4
10 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Glute Abduction
3
12-15 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Glute Abduction
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Calf Raise (Machine)
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8-9
2
Goblet Squat
4
10 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Glute Abduction
3
12-15 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Glute Abduction
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Calf Raise (Machine)
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8-9
2
Goblet Squat
4
10 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Glute Abduction
3
12-15 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Glute Abduction
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Calf Raise (Machine)
4
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8-9
2
Goblet Squat
4
10 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Glute Abduction
3
12-15 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8-9
2
Goblet Squat
4
10 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Glute Abduction
3
12-15 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8-9
2
Goblet Squat
4
10 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Glute Abduction
3
12-15 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8-9
2
Goblet Squat
4
10 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Glute Abduction
3
12-15 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8-9
2
Goblet Squat
4
10 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Glute Abduction
3
12-15 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8-9
2
Goblet Squat
4
10 reps
RPE 8
3
Walking Lunge
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Glute Abduction
3
12-15 reps
RPE 7
6
Calf Raise (Machine)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Cable Low Row
3
15 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Underhand Lat Pulldown
4
10 reps
RPE 8
3
Cable Low Row
3
12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5A
Bicep Curl (Cable)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Cable Low Row
3
15 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Underhand Lat Pulldown
4
10 reps
RPE 8
3
Cable Low Row
3
12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5A
Bicep Curl (Cable)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Cable Low Row
3
15 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Underhand Lat Pulldown
4
10 reps
RPE 8
3
Cable Low Row
3
12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5A
Bicep Curl (Cable)
3
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Cable Low Row
3
15 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Cable Low Row
3
15 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Cable Low Row
3
15 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Cable Low Row
3
15 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Cable Low Row
3
15 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Cable Low Row
3
15 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
6-8 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Straight Bar Dip
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
4 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
6-8 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Straight Bar Dip
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
4 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
6-8 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Straight Bar Dip
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
4 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
6-8 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
6-8 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
6-8 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
6-8 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
6-8 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
3
10 reps
-
2
Tuck Front Lever Hold
4
4 reps
-
3
Dragon Flag
3
5 reps
-
4
Dip (Bodyweight)
3
8-10 reps
-
5
Pull-Up (Bodyweight)
4
6-8 reps
-
6
Muscle Up
1
1-3 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Shoulder Dislocates
1
10-15 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Goblet Squat
3 Sets
12-15 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8-9
@8-9
@8-9
@8-9
2
Goblet Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
3
Walking Lunge
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
5
Glute Abduction
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4
Cable Low Row
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 6
1
Scapular Pull-Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Tuck Front Lever Hold
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
3
Dragon Flag
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
6
Muscle Up
1 Set
1-3 Reps
-
7
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Shoulder Dislocates
1 Set
10-15 mins
-