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Dan-abolic Progress

by Davyswoll
1 athletes joined

Program Description

Grow Hams, Shoulders, and Booty. Lose fat but gain/maintain muscle. Have a consistent training plan

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 05, 2024 09:20
  • Last Edited
    Jun 18, 2025 11:53

Summary

Unleash your potential with the **Dan-abolic Progress** program, an 8-week journey designed to sculpt and strengthen your physique. Committing to five days a week, you'll tackle a diverse range of exercises targeting every muscle group, from explosive quad days to focused chest and shoulder sessions. Each workout is crafted to maximize your gains through a mix of bodyweight movements and machine exercises, ensuring you build strength and endurance effectively. Get ready to transform your body and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Hamstrings
12.2%
Glutes
11.9%
Upper Back
10.8%
Middle Delts
6.9%
Front Delts
6.5%
Lats
6.2%
Triceps
5.2%
Rear Delts
4.7%
Biceps
4.6%
Calves
4.3%
Chest
3.6%
Lower Back
3.2%
Abs
2.9%
Adductors
2.3%
Abductors
1.7%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 6
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Pendulum Squat
2
8-12 reps
RPE 9-10
4A
Pendulum Squat
1
AMRAP
RPE 10
5
Seated Calf Raise
3
15-20 reps
RPE 9-10
6
Goblet Squat
2
10-12 reps
RPE 9-10
7
Leg Extension
1
12-15 reps
RPE 9-10
8A
Leg Extension
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 6
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Pendulum Squat
2
8-12 reps
RPE 9-10
4A
Pendulum Squat
1
AMRAP
RPE 10
5
Seated Calf Raise
3
15-20 reps
RPE 9-10
6
Goblet Squat
2
10-12 reps
RPE 9-10
7
Leg Extension
1
12-15 reps
RPE 9-10
8A
Leg Extension
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 6
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Pendulum Squat
2
8-12 reps
RPE 9-10
4A
Pendulum Squat
1
AMRAP
RPE 10
5
Seated Calf Raise
3
15-20 reps
RPE 9-10
6
Goblet Squat
2
10-12 reps
RPE 9-10
7
Leg Extension
1
12-15 reps
RPE 9-10
8A
Leg Extension
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 6
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Pendulum Squat
2
8-12 reps
RPE 9-10
4A
Pendulum Squat
1
AMRAP
RPE 10
5
Seated Calf Raise
3
15-20 reps
RPE 9-10
6
Goblet Squat
2
10-12 reps
RPE 9-10
7
Leg Extension
1
12-15 reps
RPE 9-10
8A
Leg Extension
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 6
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Pendulum Squat
2
8-12 reps
RPE 9-10
4A
Pendulum Squat
1
AMRAP
RPE 10
5
Seated Calf Raise
3
15-20 reps
RPE 9-10
6
Goblet Squat
2
10-12 reps
RPE 9-10
7
Leg Extension
1
12-15 reps
RPE 9-10
8A
Leg Extension
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 6
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Pendulum Squat
2
8-12 reps
RPE 9-10
4A
Pendulum Squat
1
AMRAP
RPE 10
5
Seated Calf Raise
3
15-20 reps
RPE 9-10
6
Goblet Squat
2
10-12 reps
RPE 9-10
7
Leg Extension
1
12-15 reps
RPE 9-10
8A
Leg Extension
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 6
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Pendulum Squat
2
8-12 reps
RPE 9-10
4A
Pendulum Squat
1
AMRAP
RPE 10
5
Seated Calf Raise
3
15-20 reps
RPE 9-10
6
Goblet Squat
2
10-12 reps
RPE 9-10
7
Leg Extension
1
12-15 reps
RPE 9-10
8A
Leg Extension
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
1
10 reps
RPE 6
2
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
3
Pendulum Squat
2
8-12 reps
RPE 9-10
4A
Pendulum Squat
1
AMRAP
RPE 10
5
Seated Calf Raise
3
15-20 reps
RPE 9-10
6
Goblet Squat
2
10-12 reps
RPE 9-10
7
Leg Extension
1
12-15 reps
RPE 9-10
8A
Leg Extension
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9-10
3
Arnold Press
2
8-12 reps
RPE 9-10
4
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
5
Viking Press
2
6-8 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 9-10
7A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9-10
3
Arnold Press
2
8-12 reps
RPE 9-10
4
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
5
Viking Press
2
6-8 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 9-10
7A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9-10
3
Arnold Press
2
8-12 reps
RPE 9-10
4
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
5
Viking Press
2
6-8 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 9-10
7A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9-10
3
Arnold Press
2
8-12 reps
RPE 9-10
4
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
5
Viking Press
2
6-8 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 9-10
7A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9-10
3
Arnold Press
2
8-12 reps
RPE 9-10
4
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
5
Viking Press
2
6-8 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 9-10
7A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9-10
3
Arnold Press
2
8-12 reps
RPE 9-10
4
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
5
Viking Press
2
6-8 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 9-10
7A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9-10
3
Arnold Press
2
8-12 reps
RPE 9-10
4
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
5
Viking Press
2
6-8 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 9-10
7A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12-15 reps
RPE 9-10
2
Incline Chest Press (Machine)
3
8-10 reps
RPE 9-10
3
Arnold Press
2
8-12 reps
RPE 9-10
4
Chest Fly (Machine)
2
12-15 reps
RPE 9-10
5
Viking Press
2
6-8 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
2
10-14 reps
RPE 9-10
7A
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
AMRAP
RPE 6
2
Lying Leg Curl
3
10-12 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9-10
4
Standing Calf Raise
2
15-20 reps
RPE 9-10
5A
Standing Calf Raise
1
AMRAP
RPE 10
6
Leg Press
2
8-10 reps
RPE 9-10
7
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
AMRAP
RPE 6
2
Lying Leg Curl
3
10-12 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9-10
4
Standing Calf Raise
2
15-20 reps
RPE 9-10
5A
Standing Calf Raise
1
AMRAP
RPE 10
6
Leg Press
2
8-10 reps
RPE 9-10
7
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
AMRAP
RPE 6
2
Lying Leg Curl
3
10-12 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9-10
4
Standing Calf Raise
2
15-20 reps
RPE 9-10
5A
Standing Calf Raise
1
AMRAP
RPE 10
6
Leg Press
2
8-10 reps
RPE 9-10
7
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
AMRAP
RPE 6
2
Lying Leg Curl
3
10-12 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9-10
4
Standing Calf Raise
2
15-20 reps
RPE 9-10
5A
Standing Calf Raise
1
AMRAP
RPE 10
6
Leg Press
2
8-10 reps
RPE 9-10
7
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
AMRAP
RPE 6
2
Lying Leg Curl
3
10-12 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9-10
4
Standing Calf Raise
2
15-20 reps
RPE 9-10
5A
Standing Calf Raise
1
AMRAP
RPE 10
6
Leg Press
2
8-10 reps
RPE 9-10
7
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
AMRAP
RPE 6
2
Lying Leg Curl
3
10-12 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9-10
4
Standing Calf Raise
2
15-20 reps
RPE 9-10
5A
Standing Calf Raise
1
AMRAP
RPE 10
6
Leg Press
2
8-10 reps
RPE 9-10
7
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
AMRAP
RPE 6
2
Lying Leg Curl
3
10-12 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9-10
4
Standing Calf Raise
2
15-20 reps
RPE 9-10
5A
Standing Calf Raise
1
AMRAP
RPE 10
6
Leg Press
2
8-10 reps
RPE 9-10
7
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
2
AMRAP
RPE 6
2
Lying Leg Curl
3
10-12 reps
RPE 9-10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9-10
4
Standing Calf Raise
2
15-20 reps
RPE 9-10
5A
Standing Calf Raise
1
AMRAP
RPE 10
6
Leg Press
2
8-10 reps
RPE 9-10
7
Bulgarian Split Squat (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
2
10-12 reps
RPE 9-10
5
T-Bar Row
2
8-10 reps
RPE 9-10
6
Face Pull
2
10-14 reps
RPE 9-10
7A
Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
2
10-12 reps
RPE 9-10
5
T-Bar Row
2
8-10 reps
RPE 9-10
6
Face Pull
2
10-14 reps
RPE 9-10
7A
Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
2
10-12 reps
RPE 9-10
5
T-Bar Row
2
8-10 reps
RPE 9-10
6
Face Pull
2
10-14 reps
RPE 9-10
7A
Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
2
10-12 reps
RPE 9-10
5
T-Bar Row
2
8-10 reps
RPE 9-10
6
Face Pull
2
10-14 reps
RPE 9-10
7A
Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
2
10-12 reps
RPE 9-10
5
T-Bar Row
2
8-10 reps
RPE 9-10
6
Face Pull
2
10-14 reps
RPE 9-10
7A
Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
2
10-12 reps
RPE 9-10
5
T-Bar Row
2
8-10 reps
RPE 9-10
6
Face Pull
2
10-14 reps
RPE 9-10
7A
Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
2
10-12 reps
RPE 9-10
5
T-Bar Row
2
8-10 reps
RPE 9-10
6
Face Pull
2
10-14 reps
RPE 9-10
7A
Face Pull
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 9-10
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Single Arm High Row (Cable)
2
10-12 reps
RPE 9-10
5
T-Bar Row
2
8-10 reps
RPE 9-10
6
Face Pull
2
10-14 reps
RPE 9-10
7A
Face Pull
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
2
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9-10
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9-10
4
Bicep Curl (Cable)
3
15-20 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Glute Kickback (Cable)
2
8-12 reps
RPE 9-10
7
Belt Squat
2
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
2
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9-10
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9-10
4
Bicep Curl (Cable)
3
15-20 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Glute Kickback (Cable)
2
8-12 reps
RPE 9-10
7
Belt Squat
2
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
2
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9-10
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9-10
4
Bicep Curl (Cable)
3
15-20 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Glute Kickback (Cable)
2
8-12 reps
RPE 9-10
7
Belt Squat
2
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
2
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9-10
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9-10
4
Bicep Curl (Cable)
3
15-20 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Glute Kickback (Cable)
2
8-12 reps
RPE 9-10
7
Belt Squat
2
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
2
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9-10
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9-10
4
Bicep Curl (Cable)
3
15-20 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Glute Kickback (Cable)
2
8-12 reps
RPE 9-10
7
Belt Squat
2
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
2
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9-10
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9-10
4
Bicep Curl (Cable)
3
15-20 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Glute Kickback (Cable)
2
8-12 reps
RPE 9-10
7
Belt Squat
2
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
2
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9-10
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9-10
4
Bicep Curl (Cable)
3
15-20 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Glute Kickback (Cable)
2
8-12 reps
RPE 9-10
7
Belt Squat
2
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
2
Single Leg Romanian Deadlift
2
8-12 reps
RPE 9-10
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 9-10
4
Bicep Curl (Cable)
3
15-20 reps
RPE 9-10
5
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Glute Kickback (Cable)
2
8-12 reps
RPE 9-10
7
Belt Squat
2
10-12 reps
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Bulgarian Split Squat (Bodyweight)
1 Set
10 Reps
@6
2
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
3
Pendulum Squat
2 Sets
8-12 Reps
@9-10
4A
Pendulum Squat
1 Set
AMRAP
@10
5
Seated Calf Raise
3 Sets
15-20 Reps
@9-10
6
Goblet Squat
2 Sets
10-12 Reps
@9-10
7
Leg Extension
1 Set
12-15 Reps
@9-10
8A
Leg Extension
2 Sets
12-15 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9-10
2
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@9-10
3
Arnold Press
2 Sets
8-12 Reps
@9-10
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@9-10
5
Viking Press
2 Sets
6-8 Reps
@9-10
6
Lateral Raise (Dumbbell)
2 Sets
10-14 Reps
@9-10
7A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Walking Lunge
2 Sets
AMRAP
@6
2
Lying Leg Curl
3 Sets
10-12 Reps
@9-10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9-10
4
Standing Calf Raise
2 Sets
15-20 Reps
@9-10
5A
Standing Calf Raise
1 Set
AMRAP
@10
6
Leg Press
2 Sets
8-10 Reps
@9-10
7
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
10-15 Reps
@9-10
@9-10
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@9-10
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
4
Single Arm High Row (Cable)
2 Sets
10-12 Reps
@9-10
5
T-Bar Row
2 Sets
8-10 Reps
@9-10
6
Face Pull
2 Sets
10-14 Reps
@9-10
7A
Face Pull
1 Set
AMRAP
@10
Day 5
1
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9-10
2
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@9-10
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@9-10
4
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9-10
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9-10
6
Glute Kickback (Cable)
2 Sets
8-12 Reps
@9-10
7
Belt Squat
2 Sets
10-12 Reps
@9-10