logo
BoostcampPNG

Glute workout

by Dimitrios Karatzas
4 athletes joined

Program Description

This program is focused primarily on glute an d generally in legs . You must have patience for the results and also the goal is to lift as many as possible.The purpose of this 16‑week Glute‑Focused Training Program is to prioritize the development, strength, and resilience of the gluteal muscle group through carefully structured, progressive workouts. By concentrating on hip‑dominant and glute‑activation movements—such as hip thrusts, Bulgarian split squats, glute bridges, and cable kickbacks—alongside targeted accessory exercises (e.g., banded lateral walks, clamshells), the program maximizes neuromuscular engagement and muscular tension in the glutes. Organized into three weekly sessions, each emphasizing progressive overload (through load increases, higher rep ranges, or extended time under tension) and proper recovery, this regimen fosters optimal hypertrophic response, improving glute size, shape, and overall hip stability. Additionally, integrating mobility drills and posterior chain activation ensures balanced development and reduces injury risk, leading to enhanced athletic performance, improved posture, and greater functional power in daily and sport‑specific movements.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 26, 2024 08:17
  • Last Edited
    Apr 24, 2025 09:30
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Lying Leg Curl
2 Sets
1 Set
8 Reps
12 Reps
@9
@9
2
Sumo Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@8.5
@9
3
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@9
4
Hip Abductor (Machine)
2 Sets
12 Reps
@9.5
5
Hip Adductor (Machine)
2 Sets
12 Reps
@9.5
6
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
7
Standing Calf Raise
2 Sets
12 Reps
@10
Day 2
1
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
2
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
10 Reps
@9
@9
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@9
5
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@9
6
Face Pull
3 Sets
12 Reps
@9
7
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
6 Reps
10 Reps
@9
@9
2
Leg Press (45 Degrees)
3 Sets
14 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9
5
Glute Kickback (Cable)
2 Sets
16 Reps
@9
6
Leg Extension
3 Sets
12 Reps
@9
7
Goblet Squat
2 Sets
10 Reps
@9
Day 4
1
Pull-Up (Assisted)
2 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
T-Bar Row
3 Sets
10 Reps
@9
5
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
@9
6A
Bicep Curl (Cable)
2 Sets
10 Reps
@9
7
Spider Curl
2 Sets
10 Reps
@9
8
Skull Crusher
2 Sets
10 Reps
@9
9
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
10
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@9