Program Description
Build a base level of strength on all movements.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 06, 2025 08:15
- Last EditedJun 18, 2025 10:32
Summary
Unleash your strength with this comprehensive 12-week program designed for dedicated lifters who can commit to three days a week. Each session targets specific muscle groups, ensuring balanced development and maximum results. From quad-focused leg days to upper body powerhouses, you'll engage in a variety of exercises that challenge your limits and promote growth. With a full gym setup, you’ll have the tools to build strength and sculpt your physique effectively. Get ready to transform your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.5%
Quadriceps
15.7%
Abs
14.7%
Hamstrings
13.2%
Middle Delts
5%
Triceps
4.9%
Lats
4.9%
Upper Back
4.9%
Front Delts
4.7%
Biceps
4.1%
Lower Back
3.2%
Abductors
2.5%
Chest
1.9%
Adductors
1.1%
Forearms
0.4%
Rear Delts
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
3
5-10 reps
5-10 reps
8-12 reps
RPE 5
RPE 7
RPE 10
2
Hamstring Curl
3
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
6
5-10 reps
RPE 9
5
Goblet Squat
3
12-15 reps
RPE 9
6
Hip Thrust (Barbell)
3
5-10 reps
RPE 9
7
Decline Crunch (Weighted)
3
15-25 reps
RPE 10
8
Dragon Flag
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 10
2
Lat Pulldown
3
12-15 reps
RPE 9
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5A
One Arm Bent Over Row
6
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
7
Wood Chop
6
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Walking Lunge (Dumbbell)
3
12-16 reps
RPE 9
3
One Leg Press
6
12-15 reps
RPE 9
4
Step-Up (Weighted)
6
12-15 reps
RPE 9
5
Glute Kickback (Cable)
6
12-15 reps
RPE 9
6
Hip Abductor (Machine)
3
AMRAP
RPE 10
7
Cable Crunch
3
AMRAP
RPE 10
8
Plank Shoulder touch
3
1-2 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Leg Press1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
8-12 Reps
@5
@7
@10
2
Hamstring Curl3 Sets
12-15 Reps
@9
3
Leg Extension3 Sets
12-15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)6 Sets
5-10 Reps
@9
5
Goblet Squat3 Sets
12-15 Reps
@9
6
Hip Thrust (Barbell)3 Sets
5-10 Reps
@9
7
Decline Crunch (Weighted)3 Sets
15-25 Reps
@10
8
Dragon Flag3 Sets
AMRAP
@10
Day 2
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@7
@10
2
Lat Pulldown3 Sets
12-15 Reps
@9
3A
Bicep Curl (Cable)3 Sets
8-12 Reps
@9
3B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
4
Incline Bench Press (Dumbbell)3 Sets
5-10 Reps
@9
5A
One Arm Bent Over Row6 Sets
8-12 Reps
@9
5B
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@10
6
Hanging Leg Raise3 Sets
AMRAP
@10
7
Wood Chop6 Sets
8-12 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@7
@9
2
Walking Lunge (Dumbbell)3 Sets
12-16 Reps
@9
3
One Leg Press6 Sets
12-15 Reps
@9
4
Step-Up (Weighted)6 Sets
12-15 Reps
@9
5
Glute Kickback (Cable)6 Sets
12-15 Reps
@9
6
Hip Abductor (Machine)3 Sets
AMRAP
@10
7
Cable Crunch3 Sets
AMRAP
@10
8
Plank Shoulder touch3 Sets
1-2 mins
@10