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BoostcampPNG

Cultivating The Mass In Your Ass

by Simon B.
1 athletes joined

Program Description

Get thick. Get swole.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2025 05:09
  • Last Edited
    Jan 11, 2026 03:34

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
12.9%
Upper Back
10.6%
Glutes
9.4%
Hamstrings
8.2%
Triceps
7.1%
Front Delts
7.1%
Biceps
7.1%
Lats
7.1%
Rear Delts
5.9%
Chest
4.7%
Middle Delts
4.7%
Quadriceps
4.7%
Lower Back
3.5%
Adductors
2.4%
Calves
2.4%
Forearms
2.4%
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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Decline Bench Press (Dumbbell)
5 Sets
10 Reps
-
2
Rear Delt Fly (Machine)
5 Sets
10 Reps
-
3
Overhead Press (Barbell)
5 Sets
10 Reps
-
4
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Cable Crossover
5 Sets
10 Reps
-
6
Hanging Oblique Knee Raise
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 2
1
Hip Thrust (Barbell)
5 Sets
10 Reps
-
2
Dragon Flag
5 Sets
10 Reps
-
3
Hip Adductor (Machine)
5 Sets
10 Reps
-
4
Leg Extension
5 Sets
10 Reps
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
6
Leg Curl
5 Sets
10 Reps
-
7
Pull Through (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
Day 3
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Wide Grip Lat Pulldown
5 Sets
12 Reps
-
6
Bicep Curl (Cable)
5 Sets
10 Reps
-
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
8
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
Day 4
1
Decline Bench Press (Dumbbell)
5 Sets
10 Reps
-
2
Rear Delt Fly (Machine)
5 Sets
10 Reps
-
3
Overhead Press (Barbell)
5 Sets
10 Reps
-
4
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Cable Crossover
5 Sets
10 Reps
-
6
Hanging Oblique Knee Raise
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 5
1
Hip Thrust (Barbell)
5 Sets
10 Reps
-
2
Dragon Flag
5 Sets
10 Reps
-
3
Hip Adductor (Machine)
5 Sets
10 Reps
-
4
Leg Extension
5 Sets
10 Reps
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
6
Leg Curl
5 Sets
10 Reps
-
7
Pull Through (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
Day 6
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Wide Grip Lat Pulldown
5 Sets
12 Reps
-
6
Bicep Curl (Cable)
5 Sets
10 Reps
-
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
8
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-