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Bad Girls Glute Gains

by MeatHeadBarbie
37 athletes joined

Program Description

Intermediate strength training for women with a glute and delt focus

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 17, 2024 07:37
  • Last Edited
    Jun 25, 2025 03:39

Summary

Unleash your inner strength with the **Bad Girls Glute Gains** program, a comprehensive 12-week journey designed to sculpt and strengthen your glutes. With a commitment of just 7 days a week, you'll engage in targeted workouts that include everything from banded glute activations to weighted back extensions, ensuring maximum muscle engagement and growth. This program is perfect for those ready to elevate their fitness game and achieve impressive results in both strength and aesthetics. Get ready to feel empowered and see real changes in your physique!
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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
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
-
2
Banded Glute Activation
3
20 reps
-
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Pull-Up (Assisted)
4
12 reps
-
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
-
2
Cable Crunch
4
15 reps
-
3
Decline Crunch (Weighted)
4
15 reps
-
4
Russian Twist (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
-
2
Dip (Assisted)
3
10 reps
-
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Plank
3
1 mins
-
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
-
-
-
8
Russian Twist (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
-
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Russian Twist (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
-
2
Banded Glute Activation
1
20 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
7
Glute Kickback (Cable)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Plank
1
1 mins
-
3
Russian Twist (Dumbbell)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Plank
1
1 mins
-
3
Russian Twist (Dumbbell)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Plank
1
1 mins
-
3
Russian Twist (Dumbbell)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Plank
1
1 mins
-
3
Russian Twist (Dumbbell)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Plank
1
1 mins
-
3
Russian Twist (Dumbbell)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Plank
1
1 mins
-
3
Russian Twist (Dumbbell)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
-
2
Plank
1
1 mins
-
3
Russian Twist (Dumbbell)
4
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bike
1 Set
20 mins
-
2
Banded Glute Activation
3 Sets
20 Reps
-
3
Back Extension (Weighted)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl
4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges
4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
8
Curtesy Step Up
4 Sets
10 Reps
@9.5
Day 3
1
Stair Stepper
1 Set
30 mins
-
2
Cable Crunch
4 Sets
15 Reps
-
3
Decline Crunch (Weighted)
4 Sets
15 Reps
-
4
Russian Twist (Dumbbell)
4 Sets
15 Reps
-
Day 2
1
1km Row
1 Set
20 mins
-
2
Pull-Up (Assisted)
4 Sets
12 Reps
-
3
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 4
1
Bike
1 Set
25 mins
-
2
Banded Glute Activation
1 Set
20 Reps
-
3
Back Extension (Weighted)
4 Sets
15 Reps
-
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Sumo Squat
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Glute Kickback (Cable)
4 Sets
15 Reps
-
Day 5
1
1km Row
1 Set
20 mins
-
2
Dip (Assisted)
3 Sets
10 Reps
-
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
5
Plank
3 Sets
1 mins
-
6
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Tricep Extension (Cable)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Russian Twist (Dumbbell)
4 Sets
12 Reps
-
Day 6
1
Jog
1 Set
20 mins
-
2
Banded Glute Activation
2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
-
Day 7
1
Bike
1 Set
45 mins
-
2
Plank
1 Set
1 mins
-
3
Russian Twist (Dumbbell)
4 Sets
15 Reps
-