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BoostcampPNG

3 day program

by Zach D.

Program Description

Build a base level of strength on all movements.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2025 08:15
  • Last Edited
    Mar 06, 2025 08:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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 Press
1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
8-12 Reps
@5
@7
@10
2
Hamstring Curl
3 Sets
12-15 Reps
@9
3
Leg Extension
3 Sets
12-15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
6 Sets
5-10 Reps
@9
5
Goblet Squat
3 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 Flag
3 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 Pulldown
3 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 Row
6 Sets
8-12 Reps
@9
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
6
Hanging Leg Raise
3 Sets
AMRAP
@10
7
Wood Chop
6 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 Press
6 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 Crunch
3 Sets
AMRAP
@10
8
Plank Shoulder touch
3 Sets
1-2 mins
@10