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BoostcampPNG

Glute focused upper lower

by Malachi D.
1 athletes joined

Program Description

The purpose of this program is to primarily grow the glutes and hamstrings along with creating an aesthetic up body because who doesn't want a big butt with some juicy hamstrings to pair with an aesthetic of upper body. Who wouldn't want that.

Program Overview

  • Level
    Novice, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 03, 2025 02:21
  • Last Edited
    Jul 03, 2025 04:45
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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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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
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 6
4
Lying Leg Curl
3
10 reps
RPE 9
5
Leg Extension
3
15 reps
RPE 9
6
Standing Cable Abduction
3
15 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
10
5 reps
RPE 8
2
Dip (Weighted)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
5B
Hammer Curl (Cable)
3
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
10 Sets
5 Reps
@8
2
Dip (Weighted)
4 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 1
1
Hip Thrust (Barbell)
4 Sets
10 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
@6
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Leg Extension
3 Sets
15 Reps
@9
6
Standing Cable Abduction
3 Sets
15 Reps
@6
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 3
1
Hip Thrust (Barbell)
4 Sets
10 Reps
@8
2
Step-Up (Weighted)
3 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
@6
4
Lying Leg Curl
3 Sets
10 Reps
@9
5
Leg Extension
3 Sets
15 Reps
@9
6
Standing Cable Abduction
3 Sets
15 Reps
@6
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 4
1
Pull-Up (Weighted)
10 Sets
5 Reps
@8
2
Dip (Weighted)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
5B
Hammer Curl (Cable)
3 Sets
10 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6