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Victorias fitness

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1 athletes joined

Program Description

Body toning and sculpting

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 28, 2025 10:54
  • Last Edited
    Aug 19, 2025 05:59

Summary

Unlock your strength potential with Victoria's Fitness, an 18-week program designed to sculpt your body and elevate your lifting game. Committing to six days a week, you'll engage in targeted workouts focusing on glutes, back, and biceps, utilizing a full gym setup. Each session combines progressive exercises like hip thrusts and lat pulldowns, ensuring you build muscle and endurance effectively. Get ready to transform your physique and boost your confidence as you push through this comprehensive training journey!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.9%
Abs
10.9%
Hamstrings
10.9%
Quadriceps
10.6%
Upper Back
9.8%
Biceps
7.4%
Lats
5.9%
Middle Delts
5.5%
Lower Back
4.6%
Front Delts
4.4%
Rear Delts
3.7%
Triceps
3%
Calves
2.5%
Abductors
2.3%
Forearms
1.2%
Adductors
0.7%
Cardio
0.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
3
Hyperextension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Seated Row (Cable)
4
10 reps
RPE 6.5
3
Single Arm Iso Row
3
8 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl (Cable)
4
10 reps
RPE 6.5
6
Face Pull
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 6.5
2
Leg Press
4
10 reps
RPE 6.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6.5
4
Leg Extension
4
12 reps
RPE 6.5
5
Seated Calf Raise
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Skull Crusher (Barbell)
3
12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 6.5
2
Seated Hamstring Curl
3
12 reps
RPE 6.5
3
Glute Kickback (Cable)
4
10 reps
RPE 6.5
4
Step-Up (Weighted)
4
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 6.5
RPE 7
RPE 8
2
Hanging Leg Raise
3
12 reps
RPE 6.5
3
Bent Leg Raise
3
12 reps
RPE 6.5
4
Sit Up
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
12 reps
RPE 6.5
6
Cardio
1
30 mins
RPE 6.5
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
2
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
3
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@6.5
2
Seated Row (Cable)
4 Sets
10 Reps
@6.5
3
Single Arm Iso Row
3 Sets
8 Reps
@6.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
5
Hammer Curl (Cable)
4 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
12 Reps
@6.5
Day 5
1
Hip Thrust (Machine)
4 Sets
10 Reps
@6.5
2
Seated Hamstring Curl
3 Sets
12 Reps
@6.5
3
Glute Kickback (Cable)
4 Sets
10 Reps
@6.5
4
Step-Up (Weighted)
4 Sets
10 Reps
@6.5
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6.5
3
Rear Delt Fly (Cable)
3 Sets
12 Reps
@6.5
4
Skull Crusher (Barbell)
3 Sets
12 Reps
@6.5
5
Upright Row (Barbell)
3 Sets
12 Reps
@6.5
Day 6
1
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6.5
@7
@8
2
Hanging Leg Raise
3 Sets
12 Reps
@6.5
3
Bent Leg Raise
3 Sets
12 Reps
@6.5
4
Sit Up
3 Sets
12 Reps
@6.5
5
Russian Twist (Dumbbell)
3 Sets
12 Reps
@6.5
6
Cardio
1 Set
30 mins
@6.5
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@6.5
2
Leg Press
4 Sets
10 Reps
@6.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6.5
4
Leg Extension
4 Sets
12 Reps
@6.5
5
Seated Calf Raise
4 Sets
12 Reps
@6.5