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BoostcampPNG

Women's 4 Day Upper-Lower

by CESD.220

Program Description

This program is designed to help lifters who want to prioritize glute growth without neglecting their upper body. Suitable for those who prefer a lower training volume.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 30, 2025 02:45
  • Last Edited
    May 30, 2025 02:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7-10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7-10
3
Leg Extension
3
10-15 reps
RPE 7-10
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7-10
5
Cable Crunch
3
12-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
6-8 reps
RPE 8-10
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Lat Pulldown
3
8-12 reps
RPE 7-10
4
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 7-10
5
Seated Row (Cable)
3
8-12 reps
RPE 7-10
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-15 reps
RPE 7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
RPE 7-10
3
Leg Curl
3
10-15 reps
RPE 7-10
4
Hip Abductor (Machine)
3
10-20 reps
RPE 7-10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
4-8 reps
RPE 7-10
2
Reverse Pec Deck
2
12-15 reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 7-10
4
Seated Row (Cable)
3
8-12 reps
RPE 7-10
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
6
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5-8 Reps
@7-10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@7-10
3
Leg Extension
3 Sets
10-15 Reps
@7-10
4
Glute Kickback (Cable)
3 Sets
10-20 Reps
@7-10
5
Cable Crunch
3 Sets
12-15 Reps
@7-10
Day 3
1
Hip Thrust (Barbell)
3 Sets
8-15 Reps
@7-10
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8-12 Reps
@7-10
3
Leg Curl
3 Sets
10-15 Reps
@7-10
4
Hip Abductor (Machine)
3 Sets
10-20 Reps
@7-10
5
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@7-10
Day 4
1
Pull-Up (Assisted)
3 Sets
4-8 Reps
@7-10
2
Reverse Pec Deck
2 Sets
12-15 Reps
@7-10
3
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
@7-10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7-10
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7-10
6
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7-10
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1-3 Reps
6-8 Reps
@8-10
@7-10
2
Reverse Pec Deck
2 Sets
12-15 Reps
@7-10
3
Lat Pulldown
3 Sets
8-12 Reps
@7-10
4
Seated Overhead Press (Dumbbell)
4 Sets
6-10 Reps
@7-10
5
Seated Row (Cable)
3 Sets
8-12 Reps
@7-10
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7-10