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The Booty Body Blueprint Work Capacity Block

by Jefferey G.
3 athletes joined

Program Description

The Booty Body Blueprint is a strength-based training program designed to build glutes, sculpt a balanced feminine physique, and increase overall strength and confidence. This isn’t just another “booty band” circuit — it’s a progressive, intelligently designed blueprint that blends compound barbell lifts, targeted hypertrophy work, and aesthetic-focused accessories to transform your body from the ground up. Whether you're brand new to lifting or looking to level up your training, The Booty Body Blueprint will guide you through each phase with purpose, intensity, and structure — helping you look strong, feel powerful, and train like you mean it.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 24, 2025 01:29
  • Last Edited
    Sep 24, 2025 04:15

Summary

Transform your lower body with **The Booty Body Blueprint Work Capacity Block**, a focused 5-week program designed to sculpt and strengthen your glutes and legs. Training five days a week, you'll engage in a variety of exercises including front squats, step-ups, and cable kickbacks, all while mastering tempo and intensity to maximize your gains. Each session is structured to enhance your work capacity, ensuring you build strength and endurance effectively. Get ready to elevate your fitness and achieve the sculpted physique you desire!
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.8%
Abs
12.8%
Hamstrings
10.4%
Middle Delts
7.9%
Triceps
7.8%
Lower Back
7.1%
Front Delts
6.9%
Upper Back
6.8%
Lats
5.6%
Quadriceps
3.1%
Forearms
3.1%
Calves
3.1%
Biceps
2.5%
Chest
1.9%
Adductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (3-2-0 Tempo)
3
8-10 reps
RPE 6
2
Step Ups (DB, KB, Or BB)
2
10-12 reps
RPE 7
3
BB Lateral Lunge (Fixed Stance)
2
10-12 reps
RPE 7
4A
Cable Side Kicks (Hip Adbduction)
2
12-15 reps
RPE 7
4B
Glute Kickback (Cable)
2
12-15 reps
RPE 7
5A
Pull-Up (Assisted)
2
10-12 reps
RPE 7
5B
Dip (Assisted)
2
10-12 reps
RPE 7
6A
Candlestick
2
12-15 reps
RPE 7
6B
Reverse Crunch Pulse
2
AMRAP
RPE 7
6C
Pelvic Tilts
2
10 reps
RPE 1
7
Suitcase Carry (DB Or KB)
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (3-2-0 Tempo)
3
8-10 reps
RPE 7
2
Step Ups (DB, KB, Or BB)
2
10-12 reps
RPE 8
3
BB Lateral Lunge (Fixed Stance)
2
10-12 reps
RPE 8
4A
Cable Side Kicks (Hip Adbduction)
3
12-15 reps
RPE 8
4B
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5A
Pull-Up (Assisted)
2
10-12 reps
RPE 8
5B
Dip (Assisted)
2
10-12 reps
RPE 8
6A
Candlestick
3
12-15 reps
RPE 7
6B
Reverse Crunch Pulse
3
AMRAP
RPE 7
6C
Pelvic Tilts
3
10 reps
RPE 1
7
Suitcase Carry (DB Or KB)
2
1.25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (3-2-0 Tempo)
3
8-10 reps
RPE 6.5
2
Step Ups (DB, KB, Or BB)
2
10-12 reps
RPE 7.5
3
BB Lateral Lunge (Fixed Stance)
2
10-12 reps
RPE 7.5
4A
Cable Side Kicks (Hip Adbduction)
2
12-15 reps
RPE 7.5
4B
Glute Kickback (Cable)
2
12-15 reps
RPE 7.5
5A
Pull-Up (Assisted)
2
10-12 reps
RPE 7.5
5B
Dip (Assisted)
2
10-12 reps
RPE 7.5
6A
Candlestick
2
12-15 reps
RPE 7
6B
Reverse Crunch Pulse
2
AMRAP
RPE 7
6C
Pelvic Tilts
2
10 reps
RPE 1
7
Suitcase Carry (DB Or KB)
2
1.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (3-2-0 Tempo)
3
8-10 reps
RPE 7.5
2
Step Ups (DB, KB, Or BB)
2
10-12 reps
RPE 8.5
3
BB Lateral Lunge (Fixed Stance)
2
10-12 reps
RPE 8.5
4A
Cable Side Kicks (Hip Adbduction)
4
12-15 reps
RPE 8.5
4B
Glute Kickback (Cable)
4
12-15 reps
RPE 8.5
5A
Pull-Up (Assisted)
2
10-12 reps
RPE 8.5
5B
Dip (Assisted)
2
10-12 reps
RPE 8.5
6A
Candlestick
4
12-15 reps
RPE 7
6B
Reverse Crunch Pulse
4
AMRAP
RPE 7
6C
Pelvic Tilts
4
10 reps
RPE 1
7
Suitcase Carry (DB Or KB)
2
2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (3-2-0 Tempo)
2
5-6 reps
RPE 5
2
Step Ups (DB, KB, Or BB)
1
6-8 reps
RPE 5
3
BB Lateral Lunge (Fixed Stance)
1
6-8 reps
RPE 5
4A
Cable Side Kicks (Hip Adbduction)
1
8-10 reps
RPE 5
4B
Glute Kickback (Cable)
1
8-10 reps
RPE 5
5A
Pull-Up (Assisted)
1
6-8 reps
RPE 5
5B
Dip (Assisted)
1
6-8 reps
RPE 5
6A
Candlestick
1
8-10 reps
RPE 5
6B
Reverse Crunch Pulse
1
AMRAP
RPE 5
6C
Pelvic Tilts
1
10 reps
RPE 1
7
Suitcase Carry (DB Or KB)
1
1 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline DB Bench Press
3
8-10 reps
RPE 6
2
Low Incline DB Fly
2
10-12 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7
4A
Cable Curl (Facing Away) Or DB Curl (45° Incline Bench)
2
12-15 reps
RPE 7
4B
Cable Or DB Lateral Raise
2
12-15 reps
RPE 7
5A
Walking Lunge (Dumbbell)
2
12-15 reps
RPE 7
5B
Farmer's Walk (Weighted)
2
0.5 mins
RPE 7
6A
Sled Push/Drag
4
0.5 mins
RPE 7
6B
Seated Pelvic Floor Raise
4
10 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline DB Bench Press
3
8-10 reps
RPE 7
2
Low Incline DB Fly
2
10-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 8
4A
Cable Curl (Facing Away) Or DB Curl (45° Incline Bench)
2
12-15 reps
RPE 8
4B
Cable Or DB Lateral Raise
2
12-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
2
12-15 reps
RPE 8
5B
Farmer's Walk (Weighted)
2
0.75 mins
RPE 7
6A
Sled Push/Drag
4
0.75 mins
RPE 7
6B
Seated Pelvic Floor Raise
4
10 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline DB Bench Press
3
8-10 reps
RPE 6.5
2
Low Incline DB Fly
2
10-12 reps
RPE 7.5
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7.5
4A
Cable Curl (Facing Away) Or DB Curl (45° Incline Bench)
2
12-15 reps
RPE 7.5
4B
Cable Or DB Lateral Raise
2
12-15 reps
RPE 7.5
5A
Walking Lunge (Dumbbell)
2
12-15 reps
RPE 7.5
5B
Farmer's Walk (Weighted)
2
0.5 mins
RPE 7
6A
Sled Push/Drag
4
0.5 mins
RPE 7
6B
Seated Pelvic Floor Raise
4
10 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline DB Bench Press
3
8-10 reps
RPE 7.5
2
Low Incline DB Fly
2
10-12 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 8.5
4A
Cable Curl (Facing Away) Or DB Curl (45° Incline Bench)
2
12-15 reps
RPE 8.5
4B
Cable Or DB Lateral Raise
2
12-15 reps
RPE 8.5
5A
Walking Lunge (Dumbbell)
2
12-15 reps
RPE 8.5
5B
Farmer's Walk (Weighted)
2
1 mins
RPE 7
6A
Sled Push/Drag
4
1 mins
RPE 7
6B
Seated Pelvic Floor Raise
4
10 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Low Incline DB Bench Press
2
5-6 reps
RPE 5
2
Low Incline DB Fly
1
6-8 reps
RPE 5
3
Seated Overhead Press (Dumbbell)
1
6-8 reps
RPE 5
4A
Cable Curl (Facing Away) Or DB Curl (45° Incline Bench)
1
8-10 reps
RPE 5
4B
Cable Or DB Lateral Raise
1
8-10 reps
RPE 5
5A
Walking Lunge (Dumbbell)
1
8-10 reps
RPE 5
5B
Farmer's Walk (Weighted)
1
0.5 mins
RPE 5
6A
Sled Push/Drag
2
0.5 mins
RPE 5
6B
Seated Pelvic Floor Raise
2
10 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (1 Plate Deficit)
3
8-10 reps
RPE 6
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Seated Calf Raise
2
12-15 reps
RPE 7
4
Back Extension (Weighted)
2
12-15 reps
RPE 7
5A
Banded Dead Bug
2
12-15 reps
RPE 7
5B
Banded Fire Hydrants (0-2-3 Tempo)
2
12-15 reps
RPE 7
5C
Banded Bird Dog
2
12-15 reps
RPE 7
5D
Banded Side Lying Hip Raise
2
12-15 reps
RPE 7
6
Trap Bar Farmer Carry
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (1 Plate Deficit)
3
8-10 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 8
3
Seated Calf Raise
2
12-15 reps
RPE 8
4
Back Extension (Weighted)
2
12-15 reps
RPE 8
5A
Banded Dead Bug
3
12-15 reps
RPE 8
5B
Banded Fire Hydrants (0-2-3 Tempo)
3
12-15 reps
RPE 8
5C
Banded Bird Dog
3
12-15 reps
RPE 8
5D
Banded Side Lying Hip Raise
3
12-15 reps
RPE 8
6
Trap Bar Farmer Carry
2
0.75 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (1 Plate Deficit)
3
8-10 reps
RPE 6.5
2
Seated Hamstring Curl
2
12-15 reps
RPE 7.5
3
Seated Calf Raise
2
12-15 reps
RPE 7.5
4
Back Extension (Weighted)
2
12-15 reps
RPE 7.5
5A
Banded Dead Bug
2
12-15 reps
RPE 7.5
5B
Banded Fire Hydrants (0-2-3 Tempo)
2
12-15 reps
RPE 7.5
5C
Banded Bird Dog
2
12-15 reps
RPE 7.5
5D
Banded Side Lying Hip Raise
2
12-15 reps
RPE 7.5
6
Trap Bar Farmer Carry
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (1 Plate Deficit)
3
8-10 reps
RPE 7.5
2
Seated Hamstring Curl
2
12-15 reps
RPE 8.5
3
Seated Calf Raise
2
12-15 reps
RPE 8.5
4
Back Extension (Weighted)
2
12-15 reps
RPE 8.5
5A
Banded Dead Bug
4
12-15 reps
RPE 8.5
5B
Banded Fire Hydrants (0-2-3 Tempo)
4
12-15 reps
RPE 8.5
5C
Banded Bird Dog
4
12-15 reps
RPE 8.5
5D
Banded Side Lying Hip Raise
4
12-15 reps
RPE 8.5
6
Trap Bar Farmer Carry
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (1 Plate Deficit)
2
5-6 reps
RPE 5
2
Seated Hamstring Curl
1
8-10 reps
RPE 5
3
Seated Calf Raise
1
8-10 reps
RPE 5
4
Back Extension (Weighted)
1
8-10 reps
RPE 5
5A
Banded Dead Bug
1
8-10 reps
RPE 5
5B
Banded Fire Hydrants (0-2-3 Tempo)
1
8-10 reps
RPE 5
5C
Banded Bird Dog
1
8-10 reps
RPE 5
5D
Banded Side Lying Hip Raise
1
8-10 reps
RPE 5
6
Trap Bar Farmer Carry
1
0.5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 6
2
Good Morning
2
10-12 reps
RPE 7
3
Seated Row (Cable)
2
10-12 reps
RPE 7
4
Cable Woodchopper (Low To High)
2
12-15 reps
RPE 7
5
Cable Woodchopper (High To Low)
2
12-15 reps
RPE 7
6A
Pallof Press
2
12-15 reps
RPE 7
6B
Cable Crunch
2
12-15 reps
RPE 7
6C
Pelvic Tilts
2
10 reps
RPE 1
7A
RKC Plank (Posterior Pelvic Tilt)
2
0.5 mins
RPE 7
7B
Overhead Farmer Carry
2
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 7
2
Good Morning
2
10-12 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Cable Woodchopper (Low To High)
2
12-15 reps
RPE 8
5
Cable Woodchopper (High To Low)
2
12-15 reps
RPE 8
6A
Pallof Press
2
12-15 reps
RPE 8
6B
Cable Crunch
2
12-15 reps
RPE 8
6C
Pelvic Tilts
2
10 reps
RPE 1
7A
RKC Plank (Posterior Pelvic Tilt)
2
0.75 mins
RPE 7
7B
Overhead Farmer Carry
2
0.75 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 6.5
2
Good Morning
2
10-12 reps
RPE 7.5
3
Seated Row (Cable)
2
10-12 reps
RPE 7.5
4
Cable Woodchopper (Low To High)
2
12-15 reps
RPE 7.5
5
Cable Woodchopper (High To Low)
2
12-15 reps
RPE 7.5
6A
Pallof Press
2
12-15 reps
RPE 7.5
6B
Cable Crunch
2
12-15 reps
RPE 7.5
6C
Pelvic Tilts
2
10 reps
RPE 1
7A
RKC Plank (Posterior Pelvic Tilt)
2
0.5 mins
RPE 7
7B
Overhead Farmer Carry
2
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 7.5
2
Good Morning
2
10-12 reps
RPE 8.5
3
Seated Row (Cable)
2
10-12 reps
RPE 8.5
4
Cable Woodchopper (Low To High)
2
12-15 reps
RPE 8.5
5
Cable Woodchopper (High To Low)
2
12-15 reps
RPE 8.5
6A
Pallof Press
2
12-15 reps
RPE 8.5
6B
Cable Crunch
2
12-15 reps
RPE 8.5
6C
Pelvic Tilts
2
10 reps
RPE 1
7A
RKC Plank (Posterior Pelvic Tilt)
2
1 mins
RPE 7
7B
Overhead Farmer Carry
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-6 reps
RPE 5
2
Good Morning
1
6-8 reps
RPE 5
3
Seated Row (Cable)
1
6-8 reps
RPE 5
4
Cable Woodchopper (Low To High)
1
8-10 reps
RPE 5
5
Cable Woodchopper (High To Low)
1
8-10 reps
RPE 5
6A
Pallof Press
1
8-10 reps
RPE 5
6B
Cable Crunch
1
8-10 reps
RPE 5
6C
Pelvic Tilts
1
10 reps
RPE 1
7A
RKC Plank (Posterior Pelvic Tilt)
1
0.5 mins
RPE 5
7B
Overhead Farmer Carry
1
0.5 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 6
2
Deficit Barbell RDL (1 Plate Deficit)
2
10-12 reps
RPE 7
3
Curtsy Lunge (Barbell)
2
10-12 reps
RPE 7
4
BB Lateral Lunge (Fixed Stance)
2
10-12 reps
RPE 7
5A
Glute Kickback (Cable)
2
12-15 reps
RPE 7
5B
Cable Side Kicks (Hip Adbduction)
2
12-15 reps
RPE 7
5C
Cable Hip Adduction
2
12-15 reps
RPE 7
5D
Hanging Leg Raise
2
12-15 reps
RPE 7
6A
Front Rack Carry (DB, KB, Or BB)
2
0.5 mins
RPE 7
6B
Sled Push/Drag
2
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
2
Deficit Barbell RDL (1 Plate Deficit)
2
10-12 reps
RPE 8
3
Curtsy Lunge (Barbell)
2
10-12 reps
RPE 8
4
BB Lateral Lunge (Fixed Stance)
2
10-12 reps
RPE 8
5A
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5B
Cable Side Kicks (Hip Adbduction)
3
12-15 reps
RPE 8
5C
Cable Hip Adduction
3
12-15 reps
RPE 8
5D
Hanging Leg Raise
3
12-15 reps
RPE 7
6A
Front Rack Carry (DB, KB, Or BB)
2
0.75 mins
RPE 8
6B
Sled Push/Drag
2
0.75 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 6.5
2
Deficit Barbell RDL (1 Plate Deficit)
2
10-12 reps
RPE 7.5
3
Curtsy Lunge (Barbell)
2
10-12 reps
RPE 7.5
4
BB Lateral Lunge (Fixed Stance)
2
10-12 reps
RPE 7.5
5A
Glute Kickback (Cable)
2
12-15 reps
RPE 7.5
5B
Cable Side Kicks (Hip Adbduction)
2
12-15 reps
RPE 7.5
5C
Cable Hip Adduction
2
12-15 reps
RPE 7.5
5D
Hanging Leg Raise
2
12-15 reps
RPE 7
6A
Front Rack Carry (DB, KB, Or BB)
2
0.5 mins
RPE 7.5
6B
Sled Push/Drag
2
0.5 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-10 reps
RPE 7.5
2
Deficit Barbell RDL (1 Plate Deficit)
2
10-12 reps
RPE 8.5
3
Curtsy Lunge (Barbell)
2
10-12 reps
RPE 8.5
4
BB Lateral Lunge (Fixed Stance)
2
10-12 reps
RPE 8.5
5A
Glute Kickback (Cable)
4
12-15 reps
RPE 8.5
5B
Cable Side Kicks (Hip Adbduction)
4
12-15 reps
RPE 8.5
5C
Cable Hip Adduction
4
12-15 reps
RPE 8.5
5D
Hanging Leg Raise
4
12-15 reps
RPE 7
6A
Front Rack Carry (DB, KB, Or BB)
2
1 mins
RPE 8.5
6B
Sled Push/Drag
2
1 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-10 reps
RPE 5
2
Deficit Barbell RDL (1 Plate Deficit)
1
10-12 reps
RPE 5
3
Curtsy Lunge (Barbell)
1
10-12 reps
RPE 5
4
BB Lateral Lunge (Fixed Stance)
1
10-12 reps
RPE 5
5A
Glute Kickback (Cable)
1
12-15 reps
RPE 5
5B
Cable Side Kicks (Hip Adbduction)
1
12-15 reps
RPE 5
5C
Cable Hip Adduction
1
12-15 reps
RPE 5
5D
Hanging Leg Raise
1
12-15 reps
RPE 5
6A
Front Rack Carry (DB, KB, Or BB)
1
0.5 mins
RPE 5
6B
Sled Push/Drag
1
0.5 mins
RPE 5
Week 1
1 / 5 Weeks
Day 1
1
Front Squat (3-2-0 Tempo)
3 Sets
8-10 Reps
@6
2
Step Ups (DB, KB, Or BB)
2 Sets
10-12 Reps
@7
3
BB Lateral Lunge (Fixed Stance)
2 Sets
10-12 Reps
@7
4A
Cable Side Kicks (Hip Adbduction)
2 Sets
12-15 Reps
@7
4B
Glute Kickback (Cable)
2 Sets
12-15 Reps
@7
5A
Pull-Up (Assisted)
2 Sets
10-12 Reps
@7
5B
Dip (Assisted)
2 Sets
10-12 Reps
@7
6A
Candlestick
2 Sets
12-15 Reps
@7
6B
Reverse Crunch Pulse
2 Sets
AMRAP
@7
6C
Pelvic Tilts
2 Sets
10 Reps
@1
7
Suitcase Carry (DB Or KB)
2 Sets
1 mins
@7
Day 2
1
Low Incline DB Bench Press
3 Sets
8-10 Reps
@6
2
Low Incline DB Fly
2 Sets
10-12 Reps
@7
3
Seated Overhead Press (Dumbbell)
2 Sets
10-12 Reps
@7
4A
Cable Curl (Facing Away) Or DB Curl (45° Incline Bench)
2 Sets
12-15 Reps
@7
4B
Cable Or DB Lateral Raise
2 Sets
12-15 Reps
@7
5A
Walking Lunge (Dumbbell)
2 Sets
12-15 Reps
@7
5B
Farmer's Walk (Weighted)
2 Sets
0.5 mins
@7
6A
Sled Push/Drag
4 Sets
0.5 mins
@7
6B
Seated Pelvic Floor Raise
4 Sets
10 Reps
@1
Day 3
1
Deadlift (1 Plate Deficit)
3 Sets
8-10 Reps
@6
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Seated Calf Raise
2 Sets
12-15 Reps
@7
4
Back Extension (Weighted)
2 Sets
12-15 Reps
@7
5A
Banded Dead Bug
2 Sets
12-15 Reps
@7
5B
Banded Fire Hydrants (0-2-3 Tempo)
2 Sets
12-15 Reps
@7
5C
Banded Bird Dog
2 Sets
12-15 Reps
@7
5D
Banded Side Lying Hip Raise
2 Sets
12-15 Reps
@7
6
Trap Bar Farmer Carry
2 Sets
0.5 mins
@7
Day 4
1
Overhead Press (Barbell)
3 Sets
8-10 Reps
@6
2
Good Morning
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
3
Seated Row (Cable)
2 Sets
10-12 Reps
@7
4
Cable Woodchopper (Low To High)
2 Sets
12-15 Reps
@7
5
Cable Woodchopper (High To Low)
2 Sets
12-15 Reps
@7
6A
Pallof Press
2 Sets
12-15 Reps
@7
6B
Cable Crunch
2 Sets
12-15 Reps
@7
6C
Pelvic Tilts
2 Sets
10 Reps
@1
7A
RKC Plank (Posterior Pelvic Tilt)
2 Sets
0.5 mins
@7
7B
Overhead Farmer Carry
2 Sets
0.5 mins
@7
Day 5
1
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@6
2
Deficit Barbell RDL (1 Plate Deficit)
2 Sets
10-12 Reps
@7
3
Curtsy Lunge (Barbell)
2 Sets
10-12 Reps
@7
4
BB Lateral Lunge (Fixed Stance)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
5A
Glute Kickback (Cable)
2 Sets
12-15 Reps
@7
5B
Cable Side Kicks (Hip Adbduction)
2 Sets
12-15 Reps
@7
5C
Cable Hip Adduction
2 Sets
12-15 Reps
@7
5D
Hanging Leg Raise
2 Sets
12-15 Reps
@7
6A
Front Rack Carry (DB, KB, Or BB)
2 Sets
0.5 mins
@7
6B
Sled Push/Drag
2 Sets
0.5 mins
@7