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Lower Body Focus

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Program Description

**Lower Body Focus** is an 8-week program designed to sculpt and strengthen your lower body through a comprehensive blend of exercises. With 40 sessions, you'll engage in targeted workouts that emphasize glute, hamstring, and quadriceps development, utilizing a full gym's worth of equipment. Each session lasts approximately 90 minutes, ensuring a thorough approach to muscle building and sculpting. Whether you're an intermediate or advanced lifter, this program will challenge you to elevate your strength and physique. Get ready to unleash your lower body potential!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 28, 2025 02:51
  • Last Edited
    Jul 28, 2025 05:36
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
5 reps
RPE 7
RPE 8.5
RPE 8.5
2
Barbell Row
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Face Pull
1
2
15 reps
15 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
2
25 reps
25 reps
RPE 7
RPE 8
7
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
5 reps
RPE 7
RPE 8.5
RPE 8.5
2
Barbell Row
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Face Pull
1
2
15 reps
15 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
2
25 reps
25 reps
RPE 7
RPE 8
7
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
5 reps
RPE 7
RPE 8.5
RPE 8.5
2
Barbell Row
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Face Pull
1
2
15 reps
15 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
2
25 reps
25 reps
RPE 7
RPE 8
7
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
5 reps
RPE 7
RPE 8.5
RPE 8.5
2
Barbell Row
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Face Pull
1
2
15 reps
15 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
2
25 reps
25 reps
RPE 7
RPE 8
7
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
5 reps
RPE 7
RPE 8.5
RPE 8.5
2
Barbell Row
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Face Pull
1
2
15 reps
15 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
2
25 reps
25 reps
RPE 7
RPE 8
7
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
5 reps
RPE 7
RPE 8.5
RPE 8.5
2
Barbell Row
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Face Pull
1
2
15 reps
15 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
2
25 reps
25 reps
RPE 7
RPE 8
7
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
5 reps
RPE 7
RPE 8.5
RPE 8.5
2
Barbell Row
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Face Pull
1
2
15 reps
15 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
2
25 reps
25 reps
RPE 7
RPE 8
7
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
5 reps
RPE 7
RPE 8.5
RPE 8.5
2
Barbell Row
1
1
1
10 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Single Arm Iso Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Face Pull
1
2
15 reps
15 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
2
25 reps
25 reps
RPE 7
RPE 8
7
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
1B
Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 8.5
2
Step-Up (Weighted)
1
1
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
1B
Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 8.5
2
Step-Up (Weighted)
1
1
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
1B
Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 8.5
2
Step-Up (Weighted)
1
1
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
1B
Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 8.5
2
Step-Up (Weighted)
1
1
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
1B
Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 8.5
2
Step-Up (Weighted)
1
1
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
1B
Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 8.5
2
Step-Up (Weighted)
1
1
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
1B
Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 8.5
2
Step-Up (Weighted)
1
1
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
1B
Squat (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 8.5
2
Step-Up (Weighted)
1
1
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
2A
Single Leg Hip Thrust
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
2B
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Back Extension (Weighted)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
2A
Single Leg Hip Thrust
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
2B
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Back Extension (Weighted)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
2A
Single Leg Hip Thrust
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
2B
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Back Extension (Weighted)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
2A
Single Leg Hip Thrust
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
2B
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Back Extension (Weighted)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
2A
Single Leg Hip Thrust
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
2B
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Back Extension (Weighted)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
2A
Single Leg Hip Thrust
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
2B
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Back Extension (Weighted)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
2A
Single Leg Hip Thrust
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
2B
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Back Extension (Weighted)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
2A
Single Leg Hip Thrust
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
2B
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Back Extension (Weighted)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
3
15 reps
10 reps
RPE 8
RPE 7
5A
Chest Fly (Machine)
2
12 reps
RPE 7
5B
Lying Reverse Fly
2
12 reps
RPE 7
6
Decline Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
3
15 reps
10 reps
RPE 8
RPE 7
5A
Chest Fly (Machine)
2
12 reps
RPE 7
5B
Lying Reverse Fly
2
12 reps
RPE 7
6
Decline Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
3
15 reps
10 reps
RPE 8
RPE 7
5A
Chest Fly (Machine)
2
12 reps
RPE 7
5B
Lying Reverse Fly
2
12 reps
RPE 7
6
Decline Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
3
15 reps
10 reps
RPE 8
RPE 7
5A
Chest Fly (Machine)
2
12 reps
RPE 7
5B
Lying Reverse Fly
2
12 reps
RPE 7
6
Decline Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
3
15 reps
10 reps
RPE 8
RPE 7
5A
Chest Fly (Machine)
2
12 reps
RPE 7
5B
Lying Reverse Fly
2
12 reps
RPE 7
6
Decline Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
3
15 reps
10 reps
RPE 8
RPE 7
5A
Chest Fly (Machine)
2
12 reps
RPE 7
5B
Lying Reverse Fly
2
12 reps
RPE 7
6
Decline Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
3
15 reps
10 reps
RPE 8
RPE 7
5A
Chest Fly (Machine)
2
12 reps
RPE 7
5B
Lying Reverse Fly
2
12 reps
RPE 7
6
Decline Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
3
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
3
3
15 reps
10 reps
RPE 8
RPE 7
5A
Chest Fly (Machine)
2
12 reps
RPE 7
5B
Lying Reverse Fly
2
12 reps
RPE 7
6
Decline Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@7
@8
@9
3
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
5 Reps
@7
@8.5
@8.5
2
Barbell Row
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@7
@8
@8.5
3
Single Arm Iso Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Face Pull
1 Set
2 Sets
15 Reps
15 Reps
@7
@8
6
Abs Crunch (Machine)
1 Set
2 Sets
25 Reps
25 Reps
@7
@8
7
Ab Wheel
3 Sets
10 Reps
@8
Day 3
1A
Box Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
1B
Squat (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@8.5
2
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
@7.5
@8
@8.5
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8.5
@9
Day 4
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
2A
Single Leg Hip Thrust
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7.5
@8
@9
2B
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
Day 5
1
Push Up
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
3
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
15 Reps
10 Reps
@8
@7
5A
Chest Fly (Machine)
2 Sets
12 Reps
@7
5B
Lying Reverse Fly
2 Sets
12 Reps
@7
6
Decline Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8