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DUMPTRUCK PROTOCOL 2.0

by Tyrin B.
1 athletes joined

Program Description

BIG GLUTES, BIG THIGHS, SMALL WAIST

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 01, 2024 06:35
  • Last Edited
    Jun 18, 2025 11:25

Summary

Unleash your strength with the DUMPTRUCK PROTOCOL 2.0, a comprehensive 12-week program designed for serious lifters. Commit to four days a week of targeted workouts that emphasize upper body pulling movements and lower body strength, ensuring balanced muscle development. Each session is packed with a variety of exercises, including weighted chin-ups and squats, tailored to push your limits and maximize gains. Perfect for those ready to transform their physique and build a solid foundation for future progress. Get ready to haul your fitness to new heights!
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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
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
AMRAP
RPE 9-10
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8-9
3
Lat Pulldown
2
8-12 reps
RPE 9-10
4
Reverse Pec Deck
2
12-15 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Deficit Reverse Lunge
2
6-8 reps
RPE 8-9
3
Leg Extension
2
12-15 reps
RPE 10
4
Sumo Squat
2
8-12 reps
RPE 9-10
5
Sissy Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
2
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-8 reps
RPE 9-10
4
Tricep Kickback
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-8 reps
8-12 reps
RPE 8-9
RPE 9-10
2
Hip Thrust (Barbell)
2
6-8 reps
RPE 8-9
3
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Hip Adductor (Machine)
2
AMRAP
RPE 9
5
Hip Abductor (Machine)
2
AMRAP
RPE 9
6
Seated Calf Raise
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Weighted)
2 Sets
AMRAP
@9-10
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8-9
3
Lat Pulldown
2 Sets
8-12 Reps
@9-10
4
Reverse Pec Deck
2 Sets
12-15 Reps
@10
5
Seated Row (Machine)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Deficit Reverse Lunge
2 Sets
6-8 Reps
@8-9
3
Leg Extension
2 Sets
12-15 Reps
@10
4
Sumo Squat
2 Sets
8-12 Reps
@9-10
5
Sissy Squat
1 Set
AMRAP
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-12 Reps
12-15 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-8 Reps
@9-10
4
Tricep Kickback
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@8-9
@9-10
2
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@8-9
3
Leg Curl
1 Set
2 Sets
8-12 Reps
12-15 Reps
@8-9
@9-10
4
Hip Adductor (Machine)
2 Sets
AMRAP
@9
5
Hip Abductor (Machine)
2 Sets
AMRAP
@9
6
Seated Calf Raise
2 Sets
AMRAP
@10