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Emma’s Training Program

by Diego R.
1 athletes joined

Program Description

To build enough strength, muscle, and endurance for future programs that are more dialed

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 06, 2025 08:30
  • Last Edited
    Jun 18, 2025 11:04

Summary

Transform your physique with Emma’s 12-week training program, designed for those ready to challenge themselves four days a week. This program emphasizes strength and hypertrophy, featuring targeted leg and upper body workouts that incorporate a variety of exercises, including Bulgarian split squats and incline bench presses. With a focus on progressive overload and proper form, you'll build muscle and enhance your overall fitness. Get ready to push your limits and achieve the results you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Glutes
21.1%
Quadriceps
15.7%
Hamstrings
13.6%
Triceps
6.7%
Adductors
5.4%
Biceps
4.8%
Front Delts
4.4%
Lats
4.2%
Chest
4.2%
Calves
4.2%
Upper Back
3.3%
Abs
3.1%
Middle Delts
3.1%
Abductors
2.1%
Cardio
1%
Other
1%
Lower Back
0.8%
Rear Delts
0.6%
Forearms
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9
2
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Paused)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Hamstring Curl
3
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Glute Kickback
2
1
1
1
10 reps
8 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Standing Calf Raise
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
12 reps
15 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
2
Stretching
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8.5
@8.5
@9
@9
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@8.5
@8.5
@9
@9.5
3
Squat (Paused)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
4
Seated Hamstring Curl
3 Sets
1 Set
12 Reps
12 Reps
@9
@9.5
5
Glute Kickback
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
@9.5
Day 2
1
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@9
@9.5
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Standing Calf Raise
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
15 Reps
12 Reps
@8.5
@9
@9.5
4
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9
@9.5
5
Hip Adductor (Machine)
2 Sets
12 Reps
@9.5
Day 4
1
Cardio
1 Set
60 mins
-
2
Stretching
1 Set
30 mins
-