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Phase 2 - 10 Week Program

by Amy Gwozdecke

Program Description

10-week hypertrophy and recomposition program built around glute development, hamstring tie-in, and upper body definition. Prioritizes hip thrust, RDL, and leg press as anchor movements with systematic weekly overload across load, reps, and density. Designed for an intermediate-to-advanced lifter training 5 days/week.

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Women's
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 06, 2026 01:04
  • Last Edited
    Apr 06, 2026 02:46
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.7%
Hamstrings
13.3%
Abs
11.7%
Quadriceps
8.6%
Upper Back
6.7%
Lower Back
4.7%
Lats
4.5%
Triceps
4.5%
Abductors
4.3%
Front Delts
4%
Biceps
3.6%
Adductors
3.4%
Rear Delts
3.3%
Middle Delts
3.1%
Stretching
2.7%
Chest
1.8%
Forearms
0.7%
Other
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
9 reps
-
2
Romanian Deadlift (Barbell)
3
9 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
9 reps
-
4
Seated Hamstring Curl
4
11 reps
-
5
Hip Abductor (Machine)
3
17 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
9 reps
-
2
Romanian Deadlift (Barbell)
3
9 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
9 reps
-
4
Seated Hamstring Curl
4
11 reps
-
5
Hip Abductor (Machine)
3
17 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Seated Hamstring Curl
4
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
9 reps
-
2
Romanian Deadlift (Barbell)
3
9 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
9 reps
-
4
Seated Hamstring Curl
4
11 reps
-
5
Hip Abductor (Machine)
3
17 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Seated Hamstring Curl
4
12 reps
-
5
Hip Abductor (Machine)
3
20 reps
-
6
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6 reps
-
2
Romanian Deadlift (Barbell)
2
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
4
Seated Hamstring Curl
2
8 reps
-
5
Hip Abductor (Machine)
2
12 reps
-
6
Dead Bug
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Ab Wheel
3
8 reps
-
8
Incline Walking
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
11 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
11 reps
-
6
Tricep Rope Push Down (Cable)
3
13 reps
-
7
Ab Wheel
3
8 reps
-
8
Incline Walking
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
14 reps
-
7
Ab Wheel
3
8 reps
-
8
Incline Walking
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Ab Wheel
3
8 reps
-
8
Incline Walking
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
11 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
11 reps
-
6
Tricep Rope Push Down (Cable)
3
13 reps
-
7
Ab Wheel
3
8 reps
-
8
Incline Walking
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
14 reps
-
7
Ab Wheel
3
8 reps
-
8
Incline Walking
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
7
Ab Wheel
3
8 reps
-
8
Incline Walking
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
11 reps
-
3
Seated Row (Cable)
3
11 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
11 reps
-
6
Tricep Rope Push Down (Cable)
3
13 reps
-
7
Ab Wheel
3
8 reps
-
8
Incline Walking
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Wide Grip Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
14 reps
-
7
Ab Wheel
3
8 reps
-
8
Incline Walking
1
35 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6 reps
-
2
Wide Grip Lat Pulldown
2
8 reps
-
3
Seated Row (Cable)
2
8 reps
-
4
Rear Delt Fly (Dumbbell)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
8 reps
-
6
Tricep Rope Push Down (Cable)
2
10 reps
-
7
Ab Wheel
2
6 reps
-
8
Incline Walking
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
9 reps
-
2
Reverse Lunge (Dumbbell)
3
9 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Glute Kickback (Cable)
3
16 reps
-
6
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Glute Kickback (Cable)
3
17 reps
-
6
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
9 reps
-
2
Reverse Lunge (Dumbbell)
3
9 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Glute Kickback (Cable)
3
16 reps
-
6
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Glute Kickback (Cable)
3
17 reps
-
6
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
9 reps
-
2
Reverse Lunge (Dumbbell)
3
9 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Glute Kickback (Cable)
3
16 reps
-
6
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Back Extension (Weighted)
4
15 reps
-
4
Hip Adductor (Machine)
3
15 reps
-
5
Glute Kickback (Cable)
3
17 reps
-
6
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
6 reps
-
2
Reverse Lunge (Dumbbell)
2
6 reps
-
3
Back Extension (Weighted)
2
12 reps
-
4
Hip Adductor (Machine)
2
12 reps
-
5
Glute Kickback (Cable)
2
12 reps
-
6
Pallof Press
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Face Pull
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Dead Bug
3
10 reps
-
7
Incline Walking
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
9 reps
-
2
Overhead Press (Barbell)
3
11 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Face Pull
3
13 reps
-
5
Cable Crunch
3
13 reps
-
6
Dead Bug
3
10 reps
-
7
Incline Walking
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Cable Crunch
3
15 reps
-
6
Dead Bug
3
10 reps
-
7
Incline Walking
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Face Pull
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Dead Bug
3
10 reps
-
7
Incline Walking
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
9 reps
-
2
Overhead Press (Barbell)
3
11 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Face Pull
3
13 reps
-
5
Cable Crunch
3
13 reps
-
6
Dead Bug
3
10 reps
-
7
Incline Walking
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Face Pull
3
15 reps
-
5
Cable Crunch
3
15 reps
-
6
Dead Bug
3
10 reps
-
7
Incline Walking
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Face Pull
3
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Dead Bug
3
10 reps
-
7
Incline Walking
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
9 reps
-
2
Overhead Press (Barbell)
3
11 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Face Pull
3
13 reps
-
5
Cable Crunch
3
13 reps
-
6
Dead Bug
3
10 reps
-
7
Incline Walking
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Overhead Press (Barbell)
3
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Face Pull
3
13 reps
-
5
Cable Crunch
3
15 reps
-
6
Dead Bug
3
10 reps
-
7
Incline Walking
1
35 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
-
2
Overhead Press (Barbell)
2
8 reps
-
3
Lateral Raise (Dumbbell)
2
10 reps
-
4
Face Pull
2
10 reps
-
5
Cable Crunch
2
10 reps
-
6
Dead Bug
2
8 reps
-
7
Incline Walking
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Machine)
3
15 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Glute Kickback (Cable)
3
20 reps
-
6
Goblet Squat
3
15 reps
-
7
Lateral Banded Walk
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Machine)
3
15 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Glute Kickback (Cable)
3
20 reps
-
6
Goblet Squat
3
15 reps
-
7
Lateral Banded Walk
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Hip Thrust (Machine)
3
15 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Glute Kickback (Cable)
3
20 reps
-
6
Goblet Squat
3
15 reps
-
7
Lateral Banded Walk
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Hip Thrust (Machine)
3
17 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Glute Kickback (Cable)
3
20 reps
-
6
Goblet Squat
3
15 reps
-
7
Lateral Banded Walk
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Hip Thrust (Machine)
3
17 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Glute Kickback (Cable)
3
20 reps
-
6
Goblet Squat
3
15 reps
-
7
Lateral Banded Walk
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Hip Thrust (Machine)
3
17 reps
-
3
Single Leg Hip Thrust
3
12 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Glute Kickback (Cable)
3
20 reps
-
6
Goblet Squat
3
15 reps
-
7
Lateral Banded Walk
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Hip Thrust (Machine)
3
20 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Glute Kickback (Cable)
3
20 reps
-
6
Goblet Squat
3
15 reps
-
7
Lateral Banded Walk
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Hip Thrust (Machine)
3
20 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Glute Kickback (Cable)
3
20 reps
-
6
Goblet Squat
3
15 reps
-
7
Lateral Banded Walk
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Hip Thrust (Machine)
3
20 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
5
Glute Kickback (Cable)
3
20 reps
-
6
Goblet Squat
3
15 reps
-
7
Lateral Banded Walk
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Hip Thrust (Machine)
2
12 reps
-
3
Single Leg Hip Thrust
2
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Glute Kickback (Cable)
2
15 reps
-
6
Goblet Squat
2
12 reps
-
7
Lateral Banded Walk
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Week 1
1 / 10 Weeks
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Hip Thrust (Machine)
3 Sets
15 Reps
-
3
Single Leg Hip Thrust
3 Sets
10 Reps
-
4
Hip Abductor (Machine)
3 Sets
20 Reps
-
5
Glute Kickback (Cable)
3 Sets
20 Reps
-
6
Goblet Squat
3 Sets
15 Reps
-
7
Lateral Banded Walk
3 Sets
15 Reps
-
Day 6
1
Run
1 Set
20 mins
-
Day 1
1
Hip Thrust (Machine)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Seated Hamstring Curl
4 Sets
10 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Dead Bug
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Assisted)
3 Sets
8 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7
Ab Wheel
3 Sets
8 Reps
-
8
Incline Walking
1 Set
25 mins
-
Day 3
1
Leg Press (45 Degrees)
4 Sets
8 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
3
Back Extension (Weighted)
4 Sets
15 Reps
-
4
Hip Adductor (Machine)
3 Sets
15 Reps
-
5
Glute Kickback (Cable)
3 Sets
15 Reps
-
6
Pallof Press
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Cable Crunch
3 Sets
12 Reps
-
6
Dead Bug
3 Sets
10 Reps
-
7
Incline Walking
1 Set
25 mins
-