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Falkes Mamacitas Program

by Hector C

Program Description

for Falke

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 25, 2025 09:57
  • Last Edited
    Jun 18, 2025 09:27

Summary

The Falkes Mamacitas Program is an 18-week, high-intensity training regimen designed to sculpt and strengthen your glutes, back, arms, and abs. Committing to six days a week, you'll engage in targeted workouts featuring barbell hip thrusts, Bulgarian split squats, and various cable exercises to maximize muscle activation and growth. Each session is structured with rest periods to ensure optimal recovery and performance, making this program ideal for anyone ready to elevate their fitness game. Get ready to transform your physique and unleash your inner strength!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
5
10-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4A
Glute Kickback (Cable)
4
12-15 reps
RPE 8
4B
Hip Abductor (Machine)
4
20 reps
RPE 8
5A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
5B
Hyperextension
4
12-15 reps
RPE 6
6
Straight Leg Calf Raise
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
12 reps
RPE 5
2
Seated Row (Machine)
3
8-10 reps
RPE 10
3A
Standing Pullover (Cable)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
12-15 reps
RPE 10
4A
Bicep Curl (Machine)
3
10-15 reps
RPE 10
4B
Tricep Extension (Machine)
3
12-15 reps
RPE 10
5A
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Cable Crunch
5
12-15 reps
RPE 7
6B
Ab Wheel
5
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
15 reps
RPE 1
2
Hack Squat
3
8-12 reps
RPE 10
3A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3B
Leg Extension
4
16 reps
RPE 10
4A
Hip Adductor (Machine)
4
12-15 reps
RPE 8
4B
Hyperextension
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
25 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
15 reps
RPE 5
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
4
15 reps
RPE 7
3B
Reverse Pec Deck
4
12-15 reps
RPE 7
4A
Push Up
4
8-15 reps
RPE 7
4B
Chest Fly (Machine)
4
12-15 reps
RPE 7
5A
Cable Crunch
4
12-15 reps
RPE 7
5B
Ab Wheel
4
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
3A
Hip Thrust (Machine)
4
10-12 reps
RPE 10
3B
Leg Curl
4
15 reps
RPE 8
4A
Lying Leg Curl
4
151 reps
RPE 8
4B
Glute Kickback (Cable)
4
12 reps
RPE 8
5A
Hip Adductor (Machine)
1
10-12 reps
RPE 8
5B
Hyperextension
1
12-15 reps
RPE 8
6
Straight Leg Calf Raise
4
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
15 reps
RPE 8
2A
Tricep Extension (Cable)
4
12-15 reps
RPE 7
2B
Bicep Curl (Machine)
4
10-12 reps
RPE 7
3A
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
3B
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4A
Cable Crunch
4
12-15 reps
RPE 7
4B
Ab Wheel
4
12-15 reps
RPE 7
5
Hyperextension
4
15-20 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
15 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
10-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
4A
Glute Kickback (Cable)
4 Sets
12-15 Reps
@8
4B
Hip Abductor (Machine)
4 Sets
20 Reps
@8
5A
Hip Adductor (Machine)
4 Sets
12-15 Reps
@8
5B
Hyperextension
4 Sets
12-15 Reps
@6
6
Straight Leg Calf Raise
4 Sets
10-12 Reps
@8
Day 2
1
Seated Row (Machine)
2 Sets
12 Reps
@5
2
Seated Row (Machine)
3 Sets
8-10 Reps
@10
3A
Standing Pullover (Cable)
3 Sets
12-15 Reps
@7
3B
Lat Pulldown
3 Sets
12-15 Reps
@10
4A
Bicep Curl (Machine)
3 Sets
10-15 Reps
@10
4B
Tricep Extension (Machine)
3 Sets
12-15 Reps
@10
5A
Hammer Curl (Cable)
3 Sets
12-15 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6A
Cable Crunch
5 Sets
12-15 Reps
@7
6B
Ab Wheel
5 Sets
15-20 Reps
@7
Day 3
1
Hack Squat
2 Sets
15 Reps
@1
2
Hack Squat
3 Sets
8-12 Reps
@10
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8
3B
Leg Extension
4 Sets
16 Reps
@10
4A
Hip Adductor (Machine)
4 Sets
12-15 Reps
@8
4B
Hyperextension
4 Sets
12-15 Reps
@8
5
Standing Calf Raise
4 Sets
25 Reps
@6
Day 4
1
Shoulder Press (Machine)
2 Sets
15 Reps
@5
2
Shoulder Press (Machine)
3 Sets
10-15 Reps
@10
3A
Lateral Raise (Cable)
4 Sets
15 Reps
@7
3B
Reverse Pec Deck
4 Sets
12-15 Reps
@7
4A
Push Up
4 Sets
8-15 Reps
@7
4B
Chest Fly (Machine)
4 Sets
12-15 Reps
@7
5A
Cable Crunch
4 Sets
12-15 Reps
@7
5B
Ab Wheel
4 Sets
12-15 Reps
@7
Day 5
1
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
@6
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8
3A
Hip Thrust (Machine)
4 Sets
10-12 Reps
@10
3B
Leg Curl
4 Sets
15 Reps
@8
4A
Lying Leg Curl
4 Sets
151 Reps
@8
4B
Glute Kickback (Cable)
4 Sets
12 Reps
@8
5A
Hip Adductor (Machine)
1 Set
10-12 Reps
@8
5B
Hyperextension
1 Set
12-15 Reps
@8
6
Straight Leg Calf Raise
4 Sets
15-20 Reps
@8
Day 6
1
Bicep Curl (Machine)
2 Sets
15 Reps
@8
2A
Tricep Extension (Cable)
4 Sets
12-15 Reps
@7
2B
Bicep Curl (Machine)
4 Sets
10-12 Reps
@7
3A
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@8
3B
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8
4A
Cable Crunch
4 Sets
12-15 Reps
@7
4B
Ab Wheel
4 Sets
12-15 Reps
@7
5
Hyperextension
4 Sets
15-20 Reps
@7