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PokeEvolution Guide to BodyRecomp

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1 athletes joined

Program Description

This 3 day program is a comprehensive and balanced full body split that can be excellent for beginner to intermediate lifters. Easy to follow and accessible for women who want a juicy booty or anyone who wants to do a body recomposition. Don’t forget to do your cardio!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 30, 2025 10:15
  • Last Edited
    Nov 03, 2025 07:56
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.3%
Hamstrings
12.3%
Quadriceps
8.8%
Lats
8.6%
Upper Back
8.2%
Front Delts
7.9%
Triceps
7.5%
Chest
7%
Middle Delts
6.1%
Lower Back
5.8%
Biceps
5.3%
Abs
3.3%
Adductors
2.8%
Cardio
2.6%
Rear Delts
0.7%
Abductors
0.4%
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Single Leg Press
2
12 reps
-
4
Leg Press (45 Degrees)
2
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Row (Dumbbell)
2
15 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
-
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Leg Extension
2
12 reps
-
7
Hyperextension
2
12 reps
-
8
Chin-Up (Assisted)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-12 reps
6-8 reps
-
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Bent Over Row (Barbell)
2
15 reps
-
4
Incline Bench Press (Dumbbell)
2
12 reps
-
5
Romanian Deadlift (Dumbbell)
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lateral Raise (Cable)
2
10-15 reps
-
8
Glute Kickback (Cable)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
50 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Hip Thrust (Barbell)
3 Sets
15 Reps
-
3
Single Leg Press
2 Sets
12 Reps
-
4
Leg Press (45 Degrees)
2 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
6
Single Arm Row (Dumbbell)
2 Sets
15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
8
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
Day 2
1
Cardio
1 Set
50 mins
@6.5
Day 4
1
Cardio
1 Set
50 mins
@6.5
Day 5
1
Squat (Barbell)
2 Sets
1 Set
6-12 Reps
6-8 Reps
-
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
2 Sets
15 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
-
6
Hip Adductor (Machine)
2 Sets
15 Reps
-
7
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
8
Glute Kickback (Cable)
2 Sets
20 Reps
-
Day 6
1
Cardio
1 Set
50 mins
@6.5
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
1-6 Reps
-
-
2
Lat Pulldown
3 Sets
10-15 Reps
-
3
Seated Row (Cable)
2 Sets
15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Seated Hamstring Curl
2 Sets
12 Reps
-
6
Leg Extension
2 Sets
12 Reps
-
7
Hyperextension
2 Sets
12 Reps
-
8
Chin-Up (Assisted)
2 Sets
6 Reps
-