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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 14, 2025 11:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
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