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Jeff Nippard-Women's Specialization program

by nionids
39 athletes joined

Program Description

The primary goal of this program is to maximize overall muscular development and shape for women in the intermediate to advanced stage of physique development, with a special focus on glutes, shoulders, abs and back hypertrophy. The secondary goal of this program is to increase overall strength on fundamental compound movements that involve large muscle masses. To understand all the muscles worked, access the F.A.Q, alternate exercises and more, I reccomend getting the program! I'm currently adding in alternate exercises and tips from the program!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2024 06:54
  • Last Edited
    Oct 07, 2024 07:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
70%
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 7
5
Hip Abductor (Machine)
2
20-25 reps
RPE 8
6
Bicycle Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
72%
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 7
5
Hip Abductor (Machine)
2
20-25 reps
RPE 8
6
Bicycle Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
75%
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 7
5
Hip Abductor (Machine)
2
20-25 reps
RPE 8
6
Bicycle Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
80%
2
Hip Thrust (Barbell)
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 7
5
Hip Abductor (Machine)
2
20-25 reps
RPE 8
6
Bicycle Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
4 reps
75%
2
Stiff Leg Deadlift
2
6-8 reps
RPE 7
3
Hip Thrust (Barbell)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 6
4
Hyperextension
2
15-20 reps
RPE 6
5
Lying Leg Curl
2
8-10 reps
RPE 6
6
Hip Abductor (Machine)
2
25-30 reps
RPE 8
7
Russian Twist
2
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
4 reps
77%
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Hip Abductor (Machine)
2
25-30 reps
RPE 9
7
Russian Twist
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
4 reps
80%
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Hip Abductor (Machine)
2
25-30 reps
RPE 9
7
Russian Twist
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
4 reps
82%
2
Stiff Leg Deadlift
2
6-8 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Lying Leg Curl
2
8-10 reps
RPE 8
6
Hip Abductor (Machine)
2
25-30 reps
RPE 9
7
Russian Twist
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Front Squat (Barbell)
2
1
10-12 reps
10-2 reps
RPE 8
RPE 8
3
Hip Thrust (Bodyweight)
2
25-30 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Lateral band walk
3
20 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
77%
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Hip Thrust (Bodyweight)
2
25-30 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Lateral band walk
3
20 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Hip Thrust (Bodyweight)
2
25-30 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Lateral band walk
3
20 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82%
2
Front Squat (Barbell)
3
10-12 reps
RPE 8
3
Hip Thrust (Bodyweight)
2
25-30 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Lateral band walk
3
20 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 7
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6
4
Seated Row (Cable)
2
12-15 reps
RPE 7
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 7
6
Hammer Curl
2
10-15 reps
RPE 8
7A
Face Pull
3
12-15 reps
RPE 8
7B
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
7A
Face Pull
3
12-15 reps
RPE 9
7B
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
7A
Face Pull
3
12-15 reps
RPE 9
7B
Lateral Raise (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8
4
Seated Row (Cable)
2
12-15 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 9
6
Hammer Curl
2
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7B
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Underhand Lat Pulldown
4
10-12 reps
RPE 8
3
Chest Press (Machine)
3
8-10 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Seated Face Pull
3
15-20 reps
RPE 9
7A
Bicep Curl (Cable)
2
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Underhand Lat Pulldown
4
10-12 reps
RPE 8
3
Chest Press (Machine)
3
8-10 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Seated Face Pull
3
15-20 reps
RPE 9
7A
Bicep Curl (Cable)
2
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Underhand Lat Pulldown
4
10-12 reps
RPE 8
3
Chest Press (Machine)
3
8-10 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Seated Face Pull
3
15-20 reps
RPE 9
7A
Bicep Curl (Cable)
2
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Underhand Lat Pulldown
4
10-12 reps
RPE 8
3
Chest Press (Machine)
3
8-10 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Seated Face Pull
3
15-20 reps
RPE 9
7A
Bicep Curl (Cable)
2
10 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
72%
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7
3
Hip Thrust (Bodyweight)
2
50 reps
RPE 8
4
Leg Curl
2
8-12 reps
RPE 8
5
Glute Kickback
2
15-20 reps
RPE 7
6
Lateral band walk
2
25-30 reps
RPE 8
7
Seated Calf Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
75%
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
3
Hip Thrust (Bodyweight)
2
50 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Glute Kickback
2
15-20 reps
RPE 9
6
Lateral band walk
2
25-30 reps
RPE 8
7
Seated Calf Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
77%
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
3
Hip Thrust (Bodyweight)
2
50 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Glute Kickback
2
15-20 reps
RPE 9
6
Lateral band walk
2
25-30 reps
RPE 8
7
Seated Calf Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
80%
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8
3
Hip Thrust (Bodyweight)
2
50 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Glute Kickback
2
15-20 reps
RPE 9
6
Lateral band walk
2
25-30 reps
RPE 8
7
Seated Calf Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
2
Hip Thrust (Barbell)
3
15-20 reps
RPE 8
3
Reverse Hyperextension
3
15-20 reps
RPE 8
4
Hyperextension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
25-30 reps
RPE 8
6
Hollow Hold
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
2
Hip Thrust (Barbell)
3
15-20 reps
RPE 8
3
Reverse Hyperextension
3
15-20 reps
RPE 8
4
Hyperextension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
25-30 reps
RPE 8
6
Hollow Hold
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
2
Hip Thrust (Barbell)
3
15-20 reps
RPE 8
3
Reverse Hyperextension
3
15-20 reps
RPE 8
4
Hyperextension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
25-30 reps
RPE 8
6
Hollow Hold
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
10-12 reps
RPE 7
2
Hip Thrust (Barbell)
3
15-20 reps
RPE 8
3
Reverse Hyperextension
3
15-20 reps
RPE 8
4
Hyperextension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
25-30 reps
RPE 8
6
Hollow Hold
3
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
80%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7
3
Arnold Press
2
12-15 reps
RPE 7
4
One Arm Bent Over Row
2
12-15 reps
RPE 8
5
Lying Rear Lateral Raise
3
15-20 reps
RPE 8
6A
Front Raise
3
15-20 reps
RPE 8
6B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
80%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7
3
Arnold Press
2
12-15 reps
RPE 7
4
One Arm Bent Over Row
2
12-15 reps
RPE 8
5
Lying Rear Lateral Raise
3
15-20 reps
RPE 8
6A
Front Raise
3
15-20 reps
RPE 8
6B
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
80%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Arnold Press
2
12-15 reps
RPE 9
4
One Arm Bent Over Row
2
12-15 reps
RPE 9
5
Lying Rear Lateral Raise
3
15-20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 10
6B
Front Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
82%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Arnold Press
2
12-15 reps
RPE 9
4
One Arm Bent Over Row
2
12-15 reps
RPE 9
5
Lying Rear Lateral Raise
3
15-20 reps
RPE 10
6A
Lateral Raise (Dumbbell)
3
20-25 reps
RPE 10
6B
Front Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 8
2
Walking Lunge
2
12-15 reps
RPE 7
3
Hip Thrust (Bodyweight)
4
15-20 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 8
2
Walking Lunge
2
12-15 reps
RPE 7
3
Hip Thrust (Bodyweight)
4
15-20 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 8
2
Walking Lunge
2
12-15 reps
RPE 7
3
Hip Thrust (Bodyweight)
4
15-20 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 8
2
Walking Lunge
2
12-15 reps
RPE 7
3
Hip Thrust (Bodyweight)
4
15-20 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8 reps
70%
2
Hyperextension
1
1
20-25 reps
20-25 reps
RPE 7
RPE 7
3
Hip Thrust (Barbell)
2
10-12 reps
RPE 7
4
Pull Through (Cable)
2
20-25 reps
RPE 7
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
30 reps
RPE 9
7
Hanging Leg Raise
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8 reps
70%
2
Hyperextension
1
1
20-25 reps
20-25 reps
RPE 7
RPE 7
3
Hip Thrust (Barbell)
2
10-12 reps
RPE 7
4
Pull Through (Cable)
2
20-25 reps
RPE 7
5
Leg Curl
2
12-15 reps
RPE 8
6
Hip Abductor (Machine)
2
30 reps
RPE 9
7
Hanging Leg Raise
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8 reps
75%
2
Hyperextension
1
1
20-25 reps
20-25 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
10-12 reps
RPE 8
4
Pull Through (Cable)
2
20-25 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 9
6
Hip Abductor (Machine)
2
30 reps
RPE 9
7
Hanging Leg Raise
2
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8 reps
77%
2
Hyperextension
1
1
20-25 reps
20-25 reps
RPE 9
RPE 9
3
Hip Thrust (Barbell)
2
10-12 reps
RPE 8
4
Pull Through (Cable)
2
20-25 reps
RPE 8
5
Leg Curl
2
12-15 reps
RPE 9
6
Hip Abductor (Machine)
2
30 reps
RPE 9
7
Hanging Leg Raise
2
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5A
Seated Face Pull
3
7 reps
RPE 9
5B
Lateral Raise (Cable)
3
7 reps
RPE 8
6A
Bicep Curl (Cable)
3
10 reps
RPE 8
6B
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5A
Seated Face Pull
3
7 reps
RPE 9
5B
Lateral Raise (Cable)
3
7 reps
RPE 8
6A
Bicep Curl (Cable)
3
10 reps
RPE 8
6B
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5A
Seated Face Pull
3
7 reps
RPE 9
5B
Lateral Raise (Cable)
3
7 reps
RPE 8
6A
Bicep Curl (Cable)
3
10 reps
RPE 8
6B
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Underhand Lat Pulldown
3
10-12 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5A
Seated Face Pull
3
7 reps
RPE 9
5B
Lateral Raise (Cable)
3
7 reps
RPE 8
6A
Bicep Curl (Cable)
3
10 reps
RPE 8
6B
Tricep Extension (Cable)
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Back Squat
3 Sets
5 Reps
70%
2
Hip Thrust (Barbell)
3 Sets
12-15 Reps
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
4
Glute Kickback (Cable)
2 Sets
12-15 Reps
@7
5
Hip Abductor (Machine)
2 Sets
20-25 Reps
@8
6
Bicycle Crunch
3 Sets
15-20 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
75%
2
Front Squat (Barbell)
2 Sets
1 Set
10-12 Reps
10-2 Reps
@8
@8
3
Hip Thrust (Bodyweight)
2 Sets
25-30 Reps
@8
4
Leg Curl
3 Sets
10-12 Reps
@8
5
Lateral band walk
3 Sets
20 Reps
@8
6
Hip Abductor (Machine)
3 Sets
15 Reps
@7
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Underhand Lat Pulldown
4 Sets
10-12 Reps
@8
3
Chest Press (Machine)
3 Sets
8-10 Reps
@7
4
Seated Row (Cable)
3 Sets
10-12 Reps
@8
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
5B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
6
Seated Face Pull
3 Sets
15-20 Reps
@9
7A
Bicep Curl (Cable)
2 Sets
10 Reps
@8
7B
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@8
Day 4
1
Bulgarian Split Squat (Bodyweight)
3 Sets
10-12 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
15-20 Reps
@8
3
Reverse Hyperextension
3 Sets
15-20 Reps
@8
4
Hyperextension
3 Sets
12-15 Reps
@7
5
Hip Abductor (Machine)
3 Sets
25-30 Reps
@8
6
Hollow Hold
3 Sets
0.5 mins
@7
Day 5
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@8
2
Walking Lunge
2 Sets
12-15 Reps
@7
3
Hip Thrust (Bodyweight)
4 Sets
15-20 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8
6
Seated Calf Raise
3 Sets
8-12 Reps
@8
Day 6
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
@8
3
Arnold Press
3 Sets
8-10 Reps
@8
4
Seated Row (Cable)
3 Sets
12-15 Reps
@8
5A
Seated Face Pull
3 Sets
7 Reps
@9
5B
Lateral Raise (Cable)
3 Sets
7 Reps
@8
6A
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6B
Tricep Extension (Cable)
3 Sets
12 Reps
@8