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Fit Booty Bod

by Connor P.
51 athletes joined

Program Description

A workout program with a good mix of cardio and weightlifting with an emphasis on glute development.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 07, 2024 08:42
  • Last Edited
    Jun 18, 2025 10:01

Summary

Transform your physique with the Fit Booty Bod program, a comprehensive 12-week journey designed to sculpt and strengthen your lower body while enhancing overall fitness. With six days of targeted workouts each week, you'll engage in a mix of upper body strength training, lower body power moves, and cardio sessions, including running and stair climbing. This program emphasizes progressive overload and includes a variety of exercises like Romanian deadlifts and Bulgarian split squats to maximize glute activation. Get ready to unleash your potential and achieve the body you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.7%
Hamstrings
11.9%
Upper Back
9.5%
Lats
9.3%
Chest
8.8%
Other
8.8%
Quadriceps
7.7%
Front Delts
7.3%
Triceps
6.4%
Abductors
5.5%
Biceps
3%
Lower Back
2.5%
Abs
2.3%
Middle Delts
1.9%
Adductors
0.5%
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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
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
-
6
Stretching
1 Set
5 mins
-
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
-
6
Stretching
1 Set
5 mins
-
Day 5
1
Run
1 Set
45 mins
-
2
Stretching
1 Set
10 mins
-
3
PT
1 Set
5 mins
-
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
-
6
Abs
1 Set
5 mins
-
7
Stretching
1 Set
5 mins
-
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
-
5
Stretching
1 Set
10 mins
-
Day 6
1
Run
1 Set
10 mins
-
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
-
7
Run
1 Set
10 mins
-
8
Stretching
1 Set
5 mins
-