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BoostcampPNG

Grow dat asss

by Omar

Program Description

Leg focused routine

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2026 06:38
  • Last Edited
    Mar 22, 2026 11:18
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.5%
Hamstrings
17.3%
Quadriceps
15%
Abs
9.8%
Upper Back
4.7%
Lower Back
3.9%
Abductors
3.5%
Adductors
3.5%
Middle Delts
3.1%
Front Delts
3.1%
Triceps
3.1%
Lats
3.1%
Biceps
3.1%
Calves
2.4%
Cardio
1.6%
Chest
1.6%
Rear Delts
1.6%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Calf Raise (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Cardio
1
20-40 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Calf Raise (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Cardio
1
20-40 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Calf Raise (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Cardio
1
20-40 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Calf Raise (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Cardio
1
20-40 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Calf Raise (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Cardio
1
20-40 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Calf Raise (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Cardio
1
20-40 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Calf Raise (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Cardio
1
20-40 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8-12 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
5
Calf Raise (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Cardio
1
20-40 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Face Pull
1
1
14 reps
14 reps
RPE 8.5
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Face Pull
1
1
14 reps
14 reps
RPE 8.5
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Face Pull
1
1
14 reps
14 reps
RPE 8.5
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Face Pull
1
1
14 reps
14 reps
RPE 8.5
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Face Pull
1
1
14 reps
14 reps
RPE 8.5
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Face Pull
1
1
14 reps
14 reps
RPE 8.5
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Face Pull
1
1
14 reps
14 reps
RPE 8.5
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-10 reps
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
15+ reps
15+ reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Face Pull
1
1
14 reps
14 reps
RPE 8.5
RPE 9.5
7
V-Handle Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
8
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
12 reps
RPE 8.5
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
7
Glute Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
12 reps
RPE 8.5
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
7
Glute Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
12 reps
RPE 8.5
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
7
Glute Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
12 reps
RPE 8.5
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
7
Glute Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
12 reps
RPE 8.5
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
7
Glute Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
12 reps
RPE 8.5
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
7
Glute Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
12 reps
RPE 8.5
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
7
Glute Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 8.5
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9.5
RPE 10
4
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
12 reps
RPE 8.5
RPE 9.5
RPE 10
5
Hip Abductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 9
RPE 10
7
Glute Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
RPE 10
2
Abs Crunch (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
RPE 10
2
Abs Crunch (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
RPE 10
2
Abs Crunch (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
RPE 10
2
Abs Crunch (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
RPE 10
2
Abs Crunch (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
RPE 10
2
Abs Crunch (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
RPE 10
2
Abs Crunch (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
60 mins
RPE 10
2
Abs Crunch (Machine)
1
2
12 reps
12 reps
RPE 9.5
RPE 10
3
Hanging Leg Raise
1
2
AMRAP
AMRAP
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-8 Reps
@8
@9.5
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8.5
@9.5
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
8-10 Reps
@8.5
@9.5
@10
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
10-12 Reps
@7
@9
@10
6
Cardio
1 Set
20-40 mins
@9
Day 4
1
Stair Climber
1 Set
60 mins
@10
2
Abs Crunch (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@9.5
@10
3
Hanging Leg Raise
1 Set
2 Sets
AMRAP
AMRAP
@9.5
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-10 Reps
@8
@10
2
Pec Deck (Machine)
1 Set
1 Set
15+ Reps
15+ Reps
@9
@10
3
Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
5
Chest Supported Row (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Face Pull
1 Set
1 Set
14 Reps
14 Reps
@8.5
@9.5
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
8
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 3
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@8.5
@10
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
@7
@8.5
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
@8.5
@9.5
@10
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@8.5
@9.5
@10
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
10-12 Reps
@7
@9
@10
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
10-12 Reps
@7
@9
@10
7
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@8.5
@9.5
@10