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BoostcampPNG

Booty maker

by Adrian F.
2 athletes joined

Program Description

3 day split to build a MASSIVE booty!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 29, 2024 10:43
  • Last Edited
    Jun 18, 2025 09:19

Summary

Transform your lower body with the **Booty Maker** program, a focused 12-week journey designed to sculpt and strengthen your glutes and legs. Committing just three days a week, you'll engage in a mix of barbell and dumbbell exercises, including paused squats and hip thrusts, to maximize muscle activation and growth. Each session combines intensity and variety, ensuring your workouts remain challenging and effective. Get ready to elevate your fitness game and achieve the results you've always wanted!
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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
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)
1 Set
1 Set
1 Set
4-7 Reps
7-10 Reps
10-15 Reps
@7-8.5
@8-9.5
@8-9.5
2
Goblet Squat
2 Sets
10-15 Reps
@9-10
3A
Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
@7-8.5
@8-9
3B
Single Arm Row (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
@7-8.5
@8-10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Reverse Lunge (Dumbbell)
2 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 2
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-10 Reps
10-15 Reps
@7-8.5
@8-9.5
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
10-15 Reps
@8-9
@9-10
@9-10
2B
Lat Pulldown
1 Set
2 Sets
6-10 Reps
10-15 Reps
@8-9
@9-10
3
Upright Row (Dumbbell)
3 Sets
10-20 Reps
@9-10
4A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Leg Extension
1 Set
2 Sets
8-10 Reps
10-15 Reps
@9
@9
1B
Leg Curl
2 Sets
10-15 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8-15 Reps
@9
3
Hyperextension
2 Sets
AMRAP
@10
4A
Standing Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Chin-Up (Assisted)
3 Sets
10-15 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9
5B
Seated Calf Raise
2 Sets
10-15 Reps
@9