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BoostcampPNG

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
    May 26, 2025 01:41
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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