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BoostcampPNG

Arm+glute ppl + arms

by Julie A.
5.0
(1 rating)

Program Description

Program for cool people with huge arms

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2025 04:04
  • Last Edited
    Jan 24, 2026 01:42
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.5%
Quadriceps
11.3%
Hamstrings
10.6%
Triceps
10.4%
Biceps
9.2%
Chest
8.2%
Lats
7.1%
Front Delts
6.8%
Upper Back
5.3%
Middle Delts
5.1%
Abs
3.2%
Lower Back
2.6%
Abductors
1.9%
Adductors
1.8%
Forearms
1.5%
Rear Delts
0.5%
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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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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7.5
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
4 reps
4 reps
3 reps
RPE 9.5
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 9.5
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
4 reps
4 reps
3 reps
RPE 9.5
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 9.5
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
4 reps
4 reps
3 reps
RPE 9.5
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 9.5
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
4 reps
4 reps
3 reps
RPE 9.5
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 9.5
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
4 reps
4 reps
3 reps
RPE 9.5
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 9.5
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
4 reps
4 reps
3 reps
RPE 9.5
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 9.5
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
4 reps
4 reps
3 reps
RPE 9.5
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 9.5
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
4 reps
4 reps
3 reps
RPE 9.5
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 9.5
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
4 reps
4 reps
3 reps
RPE 9.5
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 9.5
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
4 reps
4 reps
3 reps
RPE 9.5
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8
RPE 8.5
3
Chest Fly (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 9.5
RPE 9
RPE 9
4
Tricep Pushdown (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 9.5
3
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 8.5
RPE 9.5
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 9.5
3
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 8.5
RPE 9.5
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 9.5
3
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 8.5
RPE 9.5
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 9.5
3
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 8.5
RPE 9.5
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 9.5
3
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 8.5
RPE 9.5
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 9.5
3
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 8.5
RPE 9.5
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 9.5
3
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 8.5
RPE 9.5
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 9.5
3
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 8.5
RPE 9.5
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 9.5
3
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 8.5
RPE 9.5
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
8 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
4
12 reps
RPE 9.5
3
Hammer Curl (Cable)
2
1
12 reps
10 reps
RPE 8.5
RPE 9.5
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2
12 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
10 reps
RPE 9.5
RPE 9.5
RPE 10
5
Glute Kickback (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2
12 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
10 reps
RPE 9.5
RPE 9.5
RPE 10
5
Glute Kickback (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2
12 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
10 reps
RPE 9.5
RPE 9.5
RPE 10
5
Glute Kickback (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2
12 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
10 reps
RPE 9.5
RPE 9.5
RPE 10
5
Glute Kickback (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2
12 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
10 reps
RPE 9.5
RPE 9.5
RPE 10
5
Glute Kickback (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2
12 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
10 reps
RPE 9.5
RPE 9.5
RPE 10
5
Glute Kickback (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2
12 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
10 reps
RPE 9.5
RPE 9.5
RPE 10
5
Glute Kickback (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2
12 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
10 reps
RPE 9.5
RPE 9.5
RPE 10
5
Glute Kickback (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2
12 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
10 reps
RPE 9.5
RPE 9.5
RPE 10
5
Glute Kickback (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
2
12 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Step-Up (Weighted)
1
2
12 reps
10 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
1
12 reps
10 reps
10 reps
RPE 9.5
RPE 9.5
RPE 10
5
Glute Kickback (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
4 Reps
4 Reps
3 Reps
@9.5
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8
@8.5
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9.5
@9
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@9
@9
@10
5
Tricep Extension (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@9.5
@9.5
@10
2
Lateral Raise (Cable)
4 Sets
12 Reps
@9.5
3
Hammer Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@8.5
@9.5
4
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
5
Skull Crusher (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@9.5
@9.5
Day 4
1
Hip Thrust (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
@9
@10
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8.5
@9
@9.5
3
Step-Up (Weighted)
1 Set
2 Sets
12 Reps
10 Reps
@9
@9
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@9.5
@9.5
@10
5
Glute Kickback (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@9
2
Squat (Smith Machine)
2 Sets
8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7.5
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9.5
@10
6
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@8
@9
Day 5
1
Barbell Row
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@9
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9.5
@9.5
@9.5
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9.5
@9.5
@9.5
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@9
@9
5
Preacher Curl (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10