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BIG BOOTY BUILDER

by Rich P.
5 athletes joined

Program Description

To build a strong body but even stronger glutes

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2024 11:47
  • Last Edited
    Jun 18, 2025 10:49

Summary

Transform your physique with the BIG BOOTY BUILDER program, a comprehensive 16-week journey designed to sculpt and strengthen your glutes. Committing just four days a week, you'll engage in targeted exercises like barbell hip thrusts and Bulgarian split squats, ensuring maximum muscle activation and growth. This program is perfect for anyone looking to enhance their lower body strength while also incorporating upper body and core work. Get ready to build the confidence and curves you’ve always wanted!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Single Leg Press
4
6 reps
RPE 8
4
Single Arm Shoulder Press
4
10 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
6
Push Up
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Single Leg Press
4
6 reps
RPE 8
4
Single Arm Shoulder Press
4
10 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
6
Push Up
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Single Leg Press
4
6 reps
RPE 8
4
Single Arm Shoulder Press
4
10 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
6
Push Up
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Single Leg Press
4
6 reps
RPE 8
4
Single Arm Shoulder Press
4
10 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
4
Lat Pulldown
3
8 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
4
Lat Pulldown
3
8 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
4
Lat Pulldown
3
8 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
4
Lat Pulldown
3
8 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
5
Lat Pulldown
3
8 reps
RPE 7.5
6
Shrug (Dumbbell)
4
15 reps
RPE 7
7
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
5
Lat Pulldown
3
8 reps
RPE 7.5
6
Shrug (Dumbbell)
4
15 reps
RPE 7
7
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
5
Lat Pulldown
3
8 reps
RPE 7.5
6
Shrug (Dumbbell)
4
15 reps
RPE 7
7
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
5
Lat Pulldown
3
8 reps
RPE 7.5
6
Shrug (Dumbbell)
4
15 reps
RPE 7
7
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Week 1
1 / 16 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@7
3
Single Leg Press
4 Sets
6 Reps
@7
4
Single Arm Shoulder Press
4 Sets
10 Reps
@7
5
Skull Crusher
3 Sets
12 Reps
@7
6
Push Up
3 Sets
AMRAP
@7
Day 2
1
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@7
2
Back Extension
3 Sets
10 Reps
@7
3
Cable Low Row
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Cable)
2 Sets
12 Reps
@7
6
Lying Leg Raise
3 Sets
12 Reps
@7
Day 3
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@7
3
Single Leg Press
4 Sets
6 Reps
@7
4
Single Arm Shoulder Press
4 Sets
10 Reps
@7
5
Skull Crusher
3 Sets
12 Reps
@7
6
Push Up
3 Sets
AMRAP
@7
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@7
2
Back Extension
3 Sets
10 Reps
@7
3
Cable Low Row
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Cable)
2 Sets
12 Reps
@7
6
Lying Leg Raise
3 Sets
12 Reps
@7