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BoostcampPNG

4 day full body and glute focus

by Zach D.
1 athletes joined

Program Description

Legs

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2025 01:28
  • Last Edited
    Jun 18, 2025 09:46

Summary

Transform your physique with this 12-week, 4-day program designed to build full-body strength with a special emphasis on glute development. Each week, you'll tackle a variety of exercises, including compound lifts and targeted movements, ensuring balanced growth and increased muscle definition. With a mix of upper body, quads, and core-focused days, you'll maximize your gym time while pushing your limits. Get ready to sculpt your body and elevate your fitness journey!
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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
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 9
4B
French Press
3
8-12 reps
RPE 9
5A
Dip (Assisted)
3
5-10 reps
RPE 9
5B
Pull-Up (Assisted)
3
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
5-8 reps
5-8 reps
5-8 reps
RPE 5
RPE 6
RPE 9
2
Hip Adductor (Machine)
3
12-15 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
4-6 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Decline Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat Rdl
1
1
3
5-8 reps
5-8 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Single Leg Hip Thrust
6
5-10 reps
RPE 9
3
Hip Abductor (Machine)
3
20 reps
RPE 9
4
Step-Up (Weighted)
3
8-12 reps
RPE 9
5
Glute Kickback (Cable)
4
5-10 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6B
Plank Shoulder touch
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Leg Curl
3
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Back Extension (Weighted)
3
12-15 reps
RPE 9
6A
Wood Chop
6
8-12 reps
RPE 9
6B
Cable Crunch
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@6
@9
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
3A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
3B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4A
Standing Shoulder Press (Dumbbell)
3 Sets
5-10 Reps
@9
4B
French Press
3 Sets
8-12 Reps
@9
5A
Dip (Assisted)
3 Sets
5-10 Reps
@9
5B
Pull-Up (Assisted)
3 Sets
5-10 Reps
@9
Day 2
1
Hack Squat
1 Set
1 Set
3 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@5
@6
@9
2
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9
3
Leg Extension
2 Sets
20 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
6 Sets
4-6 Reps
@8
5
Standing Calf Raise
3 Sets
15-20 Reps
@9
6
Decline Crunch
3 Sets
10-20 Reps
@10
Day 3
1
Belt Squat Rdl
1 Set
1 Set
3 Sets
5-8 Reps
5-8 Reps
5-10 Reps
@5
@6
@9
2
Single Leg Hip Thrust
6 Sets
5-10 Reps
@9
3
Hip Abductor (Machine)
3 Sets
20 Reps
@9
4
Step-Up (Weighted)
3 Sets
8-12 Reps
@9
5
Glute Kickback (Cable)
4 Sets
5-10 Reps
@9
6A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
6B
Plank Shoulder touch
3 Sets
15-20 Reps
@9
Day 4
1
Trap Bar Deadlift
1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@6
@9
2
Leg Curl
3 Sets
8-12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
4
Goblet Squat
3 Sets
12-15 Reps
@9
5
Back Extension (Weighted)
3 Sets
12-15 Reps
@9
6A
Wood Chop
6 Sets
8-12 Reps
@9
6B
Cable Crunch
3 Sets
8-12 Reps
@9