Program Description
Grow and tone
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 20, 2025 08:55
- Last EditedJun 23, 2025 12:21
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Step-Up (Weighted)
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
-
6
Lateral Banded Walk
1
-30 reps
RPE 9-10
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press
2
12-20 reps
-
2
Chest Fly (Machine)
2
12-20 reps
-
3
Front Raise
3
12-20 reps
-
4
Tricep Pushdown (Cable)
3
10-15 reps
-
5
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Hip Abduction (Band)
1
AMRAP
-
8
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
8-12 reps
-
2
Single Leg Press
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Pull Through (Cable)
2
AMRAP
-
5
Glute Kickback (Cable)
2
2
2
AMRAP
AMRAP
AMRAP
RPE 8-9
RPE 9-9.5
RPE 9-10
6
Hip Abductor (Machine)
2
10-15 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12-15 reps
-
2
Knee Raise (Captain's Chair)
3
8-12 reps
-
3
Ab Wheel
3
AMRAP
-
4
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Lateral Banded Walk
1
AMRAP
-
7
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-12 reps
-
2
Reverse Lunge (Barbell)
2
8-15 reps
-
3
Hyperextension
2
8-15 reps
-
4
Hip Abductor (Machine)
2
10-15 reps
-
5
Glute Medius Hip Thrust
2
8-15 reps
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12-20 reps
-
2
Barbell Row
2
10-15 reps
-
3
Bicep Curl (EZ Bar)
2
10-15 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
5
Back Extension
2
AMRAP
-
6
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Machine)2 Sets
8-12 Reps
-
2
Step-Up (Weighted)2 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
-
4
Hip Abductor (Machine)2 Sets
10-15 Reps
@8-9
5
Hip Abductor (Machine)2 Sets
10-15 Reps
-
6
Lateral Banded Walk1 Set
-30 Reps
@9-10
7
Cardio1 Set
20 mins
-
Day 2
1
Incline Chest Press2 Sets
12-20 Reps
-
2
Chest Fly (Machine)2 Sets
12-20 Reps
-
3
Front Raise3 Sets
12-20 Reps
-
4
Tricep Pushdown (Cable)3 Sets
10-15 Reps
-
5
Cardio1 Set
20 mins
-
Day 4
1
Abs Crunch (Machine)3 Sets
12-15 Reps
-
2
Knee Raise (Captain's Chair)3 Sets
8-12 Reps
-
3
Ab Wheel3 Sets
AMRAP
-
4
Cardio1 Set
20 mins
-
Day 6
1
Chest Supported Row (Machine)3 Sets
12-20 Reps
-
2
Barbell Row2 Sets
10-15 Reps
-
3
Bicep Curl (EZ Bar)2 Sets
10-15 Reps
-
4
Single Arm Rear Delt Cable Fly2 Sets
8-15 Reps
-
5
Back Extension2 Sets
AMRAP
-
6
Cardio1 Set
20 mins
-
Day 7
1
Cardio1 Set
-
Day 3
1
Single Leg Hip Thrust2 Sets
8-12 Reps
-
2
Single Leg Press2 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-10
4
Pull Through (Cable)2 Sets
AMRAP
-
5
Glute Kickback (Cable)2 Sets
2 Sets
2 Sets
AMRAP
AMRAP
AMRAP
@8-9
@9-9.5
@9-10
6
Hip Abductor (Machine)2 Sets
10-15 Reps
-
7
Hip Abduction (Band)1 Set
AMRAP
-
8
Cardio1 Set
20 mins
-
Day 5
1
Hip Thrust (Machine)2 Sets
8-12 Reps
-
2
Reverse Lunge (Barbell)2 Sets
8-15 Reps
-
3
Hyperextension2 Sets
8-15 Reps
-
4
Hip Abductor (Machine)2 Sets
10-15 Reps
-
5
Glute Medius Hip Thrust2 Sets
8-15 Reps
-
6
Lateral Banded Walk1 Set
AMRAP
-
7
Cardio1 Set
20 mins
-