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BoostcampPNG

Extended PPL - BLCK¹ - Mod

by João Luiz A. Barbosa
3 athletes joined

Program Description

Microciclos mais longos de treinamento. Um microciclo completo pode levar de 10 a 14 dias dependendo dos dias de descanso. Fazer nas duas últimas semanas (9 e 10) um DELOAD. Reduzir cargas ou "cortar" uma série de cada exercício. Não realizar as técnicas de intensificação.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2024 05:08
  • Last Edited
    Jun 03, 2025 01:19
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat (Knee Dominant)
1
1
1
2-4 reps
4-6 reps
6-8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hack Squat Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9-10
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
3
8 reps
RPE 8-9
3
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
4A
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
4B
Leg Extension
3
10-12 reps
RPE 7-8
5
Seated Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat (Knee Dominant)
1
1
1
2-4 reps
4-6 reps
6-8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hack Squat Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9-10
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
3
8 reps
RPE 8-9
3
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
4A
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
4B
Leg Extension
3
10-12 reps
RPE 7-8
5
Seated Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat (Knee Dominant)
1
1
1
2-4 reps
4-6 reps
6-8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hack Squat Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9-10
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
3
8 reps
RPE 8-9
3
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
4A
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
4B
Leg Extension
3
10-12 reps
RPE 7-8
5
Seated Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat (Knee Dominant)
1
1
1
2-4 reps
4-6 reps
6-8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hack Squat Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9-10
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
3
8 reps
RPE 8-9
3
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
4A
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
4B
Leg Extension
3
10-12 reps
RPE 7-8
5
Seated Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat (Knee Dominant)
1
1
1
2-4 reps
4-6 reps
6-8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hack Squat Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9-10
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
3
8 reps
RPE 8-9
3
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8-9
RPE 9-10
4A
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
4B
Leg Extension
3
10-12 reps
RPE 7-8
5
Seated Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
2
Low Incline Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Straight-Bar Overhead Triceps Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9-10
RPE 10-10
5
Straight-Bar Triceps Pressdown
1
1
8-10 reps
8-10 reps
RPE 9-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
10-20 reps
10-20 reps
RPE 9-9
RPE 9-10
3
Lean-Back Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Zottman Curl
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
5
Reverse Flye (Cable)
2
1
12+ reps
12+ reps
RPE 9-10
RPE 10-10
6
Shrug (Cable)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
2
Low Incline Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Straight-Bar Overhead Triceps Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9-10
RPE 10-10
5
Straight-Bar Triceps Pressdown
1
1
8-10 reps
8-10 reps
RPE 9-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
10-20 reps
10-20 reps
RPE 9-9
RPE 9-10
3
Lean-Back Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Zottman Curl
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
5
Reverse Flye (Cable)
2
1
12+ reps
12+ reps
RPE 9-10
RPE 10-10
6
Shrug (Cable)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
2
Low Incline Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Straight-Bar Overhead Triceps Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9-10
RPE 10-10
5
Straight-Bar Triceps Pressdown
1
1
8-10 reps
8-10 reps
RPE 9-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
10-20 reps
10-20 reps
RPE 9-9
RPE 9-10
3
Lean-Back Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Zottman Curl
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
5
Reverse Flye (Cable)
2
1
12+ reps
12+ reps
RPE 9-10
RPE 10-10
6
Shrug (Cable)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
2
Low Incline Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Straight-Bar Overhead Triceps Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9-10
RPE 10-10
5
Straight-Bar Triceps Pressdown
1
1
8-10 reps
8-10 reps
RPE 9-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
10-20 reps
10-20 reps
RPE 9-9
RPE 9-10
3
Lean-Back Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Zottman Curl
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
5
Reverse Flye (Cable)
2
1
12+ reps
12+ reps
RPE 9-10
RPE 10-10
6
Shrug (Cable)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
2
Low Incline Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Straight-Bar Overhead Triceps Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 9-10
RPE 10-10
5
Straight-Bar Triceps Pressdown
1
1
8-10 reps
8-10 reps
RPE 9-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Arms-Extended 45° Hyperextension
1
1
10-20 reps
10-20 reps
RPE 9-9
RPE 9-10
3
Lean-Back Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Zottman Curl
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
5
Reverse Flye (Cable)
2
1
12+ reps
12+ reps
RPE 9-10
RPE 10-10
6
Shrug (Cable)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest-Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Prayer (Straight-Bar)
2
1
12-15 reps
12-15 reps
RPE 9-10
RPE 10-10
4
Hammer Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
5
Lying Face Pull (Rope)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cross-Body Y-Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
4
Low Incline Flye (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Crossed Overhead Triceps Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest-Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Prayer (Straight-Bar)
2
1
12-15 reps
12-15 reps
RPE 9-10
RPE 10-10
4
Hammer Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
5
Lying Face Pull (Rope)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cross-Body Y-Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
4
Low Incline Flye (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Crossed Overhead Triceps Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest-Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Prayer (Straight-Bar)
2
1
12-15 reps
12-15 reps
RPE 9-10
RPE 10-10
4
Hammer Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
5
Lying Face Pull (Rope)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cross-Body Y-Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
4
Low Incline Flye (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Crossed Overhead Triceps Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest-Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Prayer (Straight-Bar)
2
1
12-15 reps
12-15 reps
RPE 9-10
RPE 10-10
4
Hammer Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
5
Lying Face Pull (Rope)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cross-Body Y-Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
4
Low Incline Flye (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Crossed Overhead Triceps Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest-Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Prayer (Straight-Bar)
2
1
12-15 reps
12-15 reps
RPE 9-10
RPE 10-10
4
Hammer Preacher Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
5
Lying Face Pull (Rope)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cross-Body Y-Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 10-10
4
Low Incline Flye (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Crossed Overhead Triceps Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Single Leg Hip Thrust
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Glute Kickback (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Machine Crunch
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Step-Up (Weighted)
3
8-10 reps
RPE 8-9
4
Lean-Back Seated Hip Abduction (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Ab Wheel
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Single Leg Hip Thrust
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Glute Kickback (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Machine Crunch
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Step-Up (Weighted)
3
8-10 reps
RPE 8-9
4
Lean-Back Seated Hip Abduction (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Ab Wheel
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Single Leg Hip Thrust
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Glute Kickback (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Machine Crunch
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Step-Up (Weighted)
3
8-10 reps
RPE 8-9
4
Lean-Back Seated Hip Abduction (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Ab Wheel
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Single Leg Hip Thrust
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Glute Kickback (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Machine Crunch
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Step-Up (Weighted)
3
8-10 reps
RPE 8-9
4
Lean-Back Seated Hip Abduction (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Ab Wheel
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Single Leg Hip Thrust
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Glute Kickback (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Machine Crunch
2
1
10-12 reps
10-12 reps
RPE 9-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Step-Up (Weighted)
3
8-10 reps
RPE 8-9
4
Lean-Back Seated Hip Abduction (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Ab Wheel
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat (Knee Dominant)
1 Set
1 Set
1 Set
2-4 Reps
4-6 Reps
6-8 Reps
@9
@9
@9
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Hack Squat Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9-10
@10-10
Day 2
1
Behind-The-Back Lateral Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
@10-10
2
Low Incline Press (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Chest Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@10-10
4
Straight-Bar Overhead Triceps Extension (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9-10
@10-10
5
Straight-Bar Triceps Pressdown
1 Set
1 Set
8-10 Reps
8-10 Reps
@9-10
@10-10
Day 3
1
Cross-Body Lat Pull-Around
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Chest-Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Lat Prayer (Straight-Bar)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9-10
@10-10
4
Hammer Preacher Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
@10-10
5
Lying Face Pull (Rope)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
@10-10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7-8
2
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hip Abductor (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Glute Kickback (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5
Machine Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9-10
@10-10