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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!
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4.8 Stars with 10, 000+ Ratings
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
-