Program Description
Gain upper body strength, grow glutes, loose squish, and normal shit
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedApr 03, 2025 10:56
- Last EditedApr 16, 2025 06:23
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
2
Leg Press
3
15 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Machine)
3
15 reps
-
5
Leg Extension
3
12 reps
-
6
Hip Abductor (Machine)
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Thrust (Machine)
3
15 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 9
6
Hip Abductor (Machine)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Back Extension
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
-
3
Lying Leg Raise
3
12 reps
-
4
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
-
2
Abs Crunch (Machine)
3
12 reps
RPE 7
3
Lying Leg Raise
3
12 reps
RPE 7
4
Treadmill
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
15 reps
-
3
Hip Abductor (Machine)
4
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Leg Extension
3
12 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
2
Leg Press
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
20 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Glute Kickback (Cable)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Pull-Up (Assisted)
3
10 reps
-
4
Face Pull
2
15 reps
-
5
Back Extension
3
12 reps
-
6A
Tricep Rope Push Down (Cable)
3
15 reps
-
6B
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
15 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 5
4
Face Pull
2
15 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Split Squat Front Foot Elevated (Smith Machine)2 Sets
12 Reps
-
2
Leg Press3 Sets
15 Reps
-
3
Leg Curl3 Sets
12 Reps
-
4
Hip Thrust (Machine)3 Sets
15 Reps
-
5
Leg Extension3 Sets
12 Reps
-
6
Hip Abductor (Machine)2 Sets
20 Reps
-
Day 2
1
Lat Pulldown3 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
3
Seated Row (Cable)3 Sets
12 Reps
-
4
Back Extension3 Sets
12 Reps
-
5A
Tricep Pushdown (Cable)3 Sets
12 Reps
-
5B
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
Day 3
1
Stair Climber1 Set
20 mins
-
2
Abs Crunch (Machine)3 Sets
12 Reps
-
3
Lying Leg Raise3 Sets
12 Reps
-
4
Treadmill1 Set
30 mins
-
Day 4
1
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
2
Leg Press3 Sets
15 Reps
-
3
Hip Abductor (Machine)4 Sets
20 Reps
-
4
Lying Leg Curl3 Sets
12 Reps
-
5
Leg Extension3 Sets
12 Reps
-
6
Glute Kickback (Cable)2 Sets
12 Reps
-
Day 5
1
Lateral Raise (Machine)3 Sets
15 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
15 Reps
-
3
Pull-Up (Assisted)3 Sets
10 Reps
-
4
Face Pull2 Sets
15 Reps
-
5
Back Extension3 Sets
12 Reps
-
6A
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
6B
Bicep Curl (Dumbbell)3 Sets
12 Reps
-