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Just a Girl (GluteMaxxing)

by Silli

Program Description

Just a Girl (GluteMaxxing) is a 4-day strength & hypertrophy plan built to sculpt the “aesthetic essentials”: glutes, lats, and delts. Using the proven GZCLP progression system, it swaps the usual squat/bench/dead focus for hip thrusts, RDLs, and pull-ups — so every week your glutes grow, your back widens, and your shoulders cap. • Tier 1 (Main lifts): Hip thrusts, RDLs, pull-ups, OHP — heavy, progressive, confidence-building. • Tier 2 (Hypertrophy compounds): Squats, rows, presses, lunges — the volume work for shape. • Tier 3 (Accessories): Glutes, laterals, curls, extensions — the detail that makes the curves pop. Whether you’re chasing a rounder peach, a smaller waist illusion, or just feeling strong and feminine, this program keeps you progressing week after week. Duration: 12+ weeks, repeatable until stalls. Week Breakdown: Day 1 – Big Glutes Save Lives • Heavy hip thrust focus, squats, Bulgarians, abduction → pure glute power day. Day 2 – Dames w/ X-Frames • Chin-ups, rows, pulldown, lateral raises → builds the V-taper + capped shoulders that shrink the waist visually. Day 3 – Thick Thighs Hypnotize • RDL, lunges, back extensions, hip thrusts → hamstring-glute tie-in and lower body thickness. Day 4 – Capped Delts Drop Belts • OHP, incline press, rows, pulldowns, curls → delts + arms to balance the X-frame and cinch the waist illusion.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 30, 2025 06:40
  • Last Edited
    Sep 30, 2025 07:42
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.8%
Hamstrings
11.4%
Lats
10.9%
Upper Back
9%
Lower Back
8.3%
Middle Delts
6.7%
Triceps
6.6%
Quadriceps
6.6%
Abs
6.5%
Front Delts
4.8%
Biceps
4.7%
Adductors
2.7%
Abductors
1.9%
Rear Delts
1.5%
Chest
1.2%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
4 reps
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
4 reps
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
5 reps
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
6
4 reps
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Front Squat (Barbell)
3
10-14 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Glute-Ham Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
6
4 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
6
4 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
6
4 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Dumbbell)
3
10-14 reps
RPE 8
3
Wide Grip Lat Pulldown
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Walking Lunge
3
10-14 reps
RPE 8
3
Back Extension (Weighted)
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Single Leg Hip Thrust
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3
2
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
10-14 reps
RPE 8
3
T-Bar Row
2
1
10-14 reps
10-14 reps
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Decline Sit Up (Weighted)
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
6 Reps
@9
2
Front Squat (Barbell)
3 Sets
10-14 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
4
Hip Abductor (Machine)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@9
@10
5
Glute-Ham Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9
2
Walking Lunge
3 Sets
10-14 Reps
@8
3
Back Extension (Weighted)
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@10
4
Single Leg Hip Thrust
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
5
Hip Adductor (Machine)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@9
@10
Day 2
1
Chin-Up (Weighted)
4 Sets
6 Reps
@9
2
Chest Supported Row (Dumbbell)
3 Sets
10-14 Reps
@8
3
Wide Grip Lat Pulldown
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@10
4
Overhead Tricep Extension (Dumbbell)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@9
@10
6
Hanging Leg Raise
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
@9
2
Dip (Weighted)
3 Sets
10-14 Reps
@8
3
T-Bar Row
2 Sets
1 Set
10-14 Reps
10-14 Reps
@9
@10
4
Straight Arm Pulldown
2 Sets
1 Set
12-20 Reps
12-20 Reps
@9
@10
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@9
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10