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Progressive Overload Strength & Hypertrophy

by Rupal S.
1 athletes joined

Program Description

This program is designed to build strength and muscle mass through progressive overload. By consistently increasing weights while maintaining a 15-10 rep range, it ensures continuous muscle adaptation and growth. The structured split focuses on compound movements, muscle isolation, and time under tension, maximizing both hypertrophy and functional strength. Approach: - Always increase weight in every set. - Select a weight that brings you to failure within 15 to 10 reps. - Do not exceed 15 reps—if you can, increase the weight. - If you can't increase the weight, push for more reps within the 10-15 rep range.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 22, 2025 10:53
  • Last Edited
    Jun 18, 2025 12:09

Summary

Unlock your strength potential with the Progressive Overload Strength & Hypertrophy program! Over 6 weeks, you'll engage in a dynamic 6-day training split designed to build muscle and enhance strength through carefully structured workouts. Each session incorporates a variety of compound and isolation exercises, such as barbell squats, bench presses, and kettlebell swings, ensuring a comprehensive approach to muscle development. With a focus on progressive overload, you'll continuously challenge your limits, making this program ideal for anyone looking to elevate their training game. Get ready to transform your physique and push past your boundaries!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@5-6
@7-8
@8-10
2
Stationary Lunges
2 Sets
20 Reps
@8-9
3
Kettlebell Swings
3 Sets
10-15 Reps
@8-10
4
Sumo Squat
2 Sets
20 Reps
@8-9
5
Donkey Kicks
3 Sets
10-15 Reps
@8-10
6
Standing Calf Raise
2 Sets
20 Reps
@8-9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@5-6
@7-8
@8-10
2
Pec Deck (Machine)
2 Sets
20 Reps
@8-9
3
Shoulder Press (Machine)
3 Sets
10-15 Reps
@8-10
4
Dumbell Lateral Raise
3 Sets
10-15 Reps
@8-10
5
Skull Crusher (Dumbbell)
2 Sets
20 Reps
@8-9
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
Day 3
1
Sit Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
2
Rope Crunches
3 Sets
20 Reps
@8-10
3
Spiderman Crunches
3 Sets
20 Reps
-
4
Hanging Leg Raise
3 Sets
20 Reps
-
5
Wood Chop
3 Sets
20 Reps
@8-10
6
Jump Rope
1 Set
10 mins
-
7
Cardio (Zone 2)
1 Set
20 mins
-
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6-7
@7-8
@8-10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@8-10
4
Leg Extension
3 Sets
10-15 Reps
@8-10
5
Lying Leg Curl
3 Sets
10-15 Reps
@8-10
6
Romanian Deadlift (Barbell)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@6-7
@8-10
Day 5
1
Lat Pulldown
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6-7
@7-8
@8-10
2
Seated Row (Machine)
3 Sets
10-15 Reps
@8-10
3
Single Arm Row (Dumbbell)
3 Sets
10-15 Reps
@8-10
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8-10
5
Incline Dumbell Press
3 Sets
10-15 Reps
@8-10
6
Static Hold
1 Set
1 Set
1 mins
1 mins
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6-7
@7-8
@8-10
2
Hyperextension
1 Set
1 Set
20 Reps
20 Reps
@8-9
@9-10
3
Front Squat (Barbell)
3 Sets
10-15 Reps
@8-10
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8-10
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8-10
6
Glute Bridge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10