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BoostcampPNG

Cultivating The Mass In Your Ass

by Simon B.

Program Description

Focuses on glute and back strength.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 02, 2025 02:08
  • Last Edited
    Oct 26, 2025 05:00
Muscle Engagement
Front
Back
MuscleSet
Abs
13.3%
Glutes
9.3%
Upper Back
9.3%
Hamstrings
8%
Triceps
8%
Biceps
8%
Front Delts
6.7%
Quadriceps
5.3%
Chest
5.3%
Rear Delts
5.3%
Lats
5.3%
Lower Back
4%
Middle Delts
4%
Adductors
2.7%
Abductors
2.7%
Forearms
2.7%
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START THE PROGRAM
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Thrust (Barbell)
5
12 reps
-
4
Preacher Curl (Barbell)
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Chest Supported Row (Machine)
5
10 reps
-
7
Bicep Curl (Cable)
5
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
5 Sets
10 Reps
-
2
Dragon Flag
5 Sets
10 Reps
-
3
Hip Adductor (Machine)
5 Sets
10 Reps
-
4
Leg Extension
5 Sets
10 Reps
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
6
Leg Curl
5 Sets
10 Reps
-
Day 2
1
Decline Bench Press (Dumbbell)
5 Sets
10 Reps
-
2
Rear Delt Fly (Machine)
5 Sets
10 Reps
-
3
Overhead Press (Barbell)
5 Sets
10 Reps
-
4
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Cable Crossover
5 Sets
10 Reps
-
6
Hanging Oblique Knee Raise
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
7
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
15 Reps
-
2
Dragon Flag
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
4
Preacher Curl (Barbell)
5 Sets
10 Reps
-
5
Wide Grip Lat Pulldown
5 Sets
12 Reps
-
6
Chest Supported Row (Machine)
5 Sets
10 Reps
-
7
Bicep Curl (Cable)
5 Sets
10 Reps
-
Day 4
1
Hip Thrust (Barbell)
5 Sets
10 Reps
-
2
Dragon Flag
5 Sets
10 Reps
-
3
Hip Adductor (Machine)
5 Sets
10 Reps
-
4
Leg Extension
5 Sets
10 Reps
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
6
Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 5
1
Decline Bench Press (Dumbbell)
5 Sets
10 Reps
-
2
Rear Delt Fly (Machine)
5 Sets
10 Reps
-
3
Overhead Press (Barbell)
5 Sets
10 Reps
-
4
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Cable Crossover
5 Sets
10 Reps
-
6
Hanging Oblique Knee Raise
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
7
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
5 Sets
15 Reps
-
2
Dragon Flag
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
4
Preacher Curl (Barbell)
5 Sets
10 Reps
-
5
Wide Grip Lat Pulldown
5 Sets
12 Reps
-
6
Chest Supported Row (Machine)
5 Sets
10 Reps
-
7
Bicep Curl (Cable)
5 Sets
10 Reps
-