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Absolute Wonder Women Workout

by G W.
1 athletes joined

Program Description

This is a semi beginner program that gets harder over a 8 week period then afterwards you take a deload week lowering the weight and reps and sets so that you avoid burning out too quickly

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 13, 2025 02:38
  • Last Edited
    Jul 13, 2025 04:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
12+ reps
RPE 6
3
Tricep Pushdown (Cable)
2
12+ reps
RPE 6
4
Skull Crusher (Barbell)
2
12+ reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12+ reps
RPE 6
6
Abs Crunch (Bodyweight)
2
15+ reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10+ reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
10+ reps
RPE 7
3
Tricep Pushdown (Cable)
2
10+ reps
RPE 7
4
Skull Crusher (Barbell)
2
10+ reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10+ reps
RPE 7
6
Abs Crunch (Bodyweight)
2
15+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8+ reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 8
3
Tricep Pushdown (Cable)
2
8+ reps
RPE 8
4
Skull Crusher (Barbell)
2
8+ reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8+ reps
RPE 8
6
Abs Crunch (Bodyweight)
2
15+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6+ reps
RPE 9
3
Tricep Pushdown (Cable)
2
6+ reps
RPE 9
4
Skull Crusher (Barbell)
2
6+ reps
RPE 9
5
Lateral Raise (Dumbbell)
2
6+ reps
RPE 9
6
Abs Crunch (Bodyweight)
2
15+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8+ reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 9
3
Tricep Pushdown (Cable)
2
8+ reps
RPE 9
4
Skull Crusher (Barbell)
2
8+ reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9
6
Abs Crunch (Bodyweight)
2
15+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10+ reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10+ reps
RPE 8
3
Tricep Pushdown (Cable)
2
10+ reps
RPE 8
4
Skull Crusher (Barbell)
2
10+ reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10+ reps
RPE 8
6
Abs Crunch (Bodyweight)
2
15+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12+ reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12+ reps
RPE 7
3
Tricep Pushdown (Cable)
2
12+ reps
RPE 7
4
Skull Crusher (Barbell)
2
12+ reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12+ reps
RPE 7
6
Abs Crunch (Bodyweight)
2
15+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12+ reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
12+ reps
RPE 7
3
Tricep Pushdown (Cable)
2
12+ reps
RPE 7
4
Skull Crusher (Barbell)
2
12+ reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12+ reps
RPE 7
6
Abs Crunch (Bodyweight)
2
15+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8+ reps
RPE 6
3
Tricep Pushdown (Cable)
2
8+ reps
RPE 6
4
Skull Crusher (Barbell)
2
8+ reps
RPE 6
5
Lateral Raise (Dumbbell)
2
8+ reps
RPE 6
6
Abs Crunch (Bodyweight)
2
15+ reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
12+ reps
RPE 6
2
Lat Pulldown
2
12+ reps
RPE 6
3
Bicep Curl (EZ Bar)
2
12+ reps
RPE 6
4
Hammer Curl
2
12+ reps
RPE 6
5
Reverse Pec Deck
2
12+ reps
RPE 6
6
Shrug (Dumbbell)
2
12+ reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10+ reps
RPE 7
2
Lat Pulldown
2
10+ reps
RPE 7
3
Bicep Curl (EZ Bar)
2
10+ reps
RPE 7
4
Hammer Curl
2
10+ reps
RPE 7
5
Reverse Pec Deck
2
10+ reps
RPE 7
6
Shrug (Dumbbell)
2
10+ reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8+ reps
RPE 8
2
Lat Pulldown
2
8+ reps
RPE 8
3
Bicep Curl (EZ Bar)
2
8+ reps
RPE 8
4
Hammer Curl
2
8+ reps
RPE 8
5
Reverse Pec Deck
2
8+ reps
RPE 8
6
Shrug (Dumbbell)
2
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6+ reps
RPE 9
2
Lat Pulldown
2
6+ reps
RPE 9
3
Bicep Curl (EZ Bar)
2
6+ reps
RPE 9
4
Hammer Curl
2
6+ reps
RPE 9
5
Reverse Pec Deck
2
6+ reps
RPE 9
6
Shrug (Dumbbell)
2
12+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8+ reps
RPE 9
2
Lat Pulldown
2
8+ reps
RPE 9
3
Bicep Curl (EZ Bar)
2
8+ reps
RPE 9
4
Hammer Curl
2
8+ reps
RPE 9
5
Reverse Pec Deck
2
8+ reps
RPE 9
6
Shrug (Dumbbell)
2
12+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10+ reps
RPE 8
2
Lat Pulldown
2
10+ reps
RPE 8
3
Bicep Curl (EZ Bar)
2
10+ reps
RPE 8
4
Hammer Curl
2
10+ reps
RPE 8
5
Reverse Pec Deck
2
10+ reps
RPE 8
6
Shrug (Dumbbell)
2
12+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
12+ reps
RPE 7
2
Lat Pulldown
2
12+ reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12+ reps
RPE 7
4
Hammer Curl
2
12+ reps
RPE 7
5
Reverse Pec Deck
2
12+ reps
RPE 7
6
Shrug (Dumbbell)
2
12+ reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
12+ reps
RPE 7
2
Lat Pulldown
2
12+ reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12+ reps
RPE 7
4
Hammer Curl
2
12+ reps
RPE 7
5
Reverse Pec Deck
2
12+ reps
RPE 7
6
Shrug (Dumbbell)
2
12+ reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8+ reps
RPE 6
2
Lat Pulldown
2
8+ reps
RPE 6
3
Bicep Curl (EZ Bar)
2
8+ reps
RPE 6
4
Hammer Curl
2
8+ reps
RPE 6
5
Reverse Pec Deck
2
8+ reps
RPE 6
6
Shrug (Dumbbell)
2
12+ reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12+ reps
RPE 6
2
Romanian Deadlift (Barbell)
2
12+ reps
RPE 6
3
Goblet Squat
2
12+ reps
RPE 6
4
Leg Curl
2
12+ reps
RPE 6
5
Standing Calf Raise
2
15+ reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10+ reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10+ reps
RPE 7
3
Goblet Squat
2
10+ reps
RPE 7
4
Leg Curl
2
10+ reps
RPE 7
5
Standing Calf Raise
2
15+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8+ reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8+ reps
RPE 8
3
Goblet Squat
2
8+ reps
RPE 8
4
Leg Curl
2
8+ reps
RPE 8
5
Standing Calf Raise
2
15+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6+ reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6+ reps
RPE 9
3
Goblet Squat
2
6+ reps
RPE 9
4
Leg Curl
2
6+ reps
RPE 9
5
Standing Calf Raise
2
15+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8+ reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8+ reps
RPE 9
3
Goblet Squat
2
8+ reps
RPE 9
4
Leg Curl
2
8+ reps
RPE 9
5
Standing Calf Raise
2
15+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10+ reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10+ reps
RPE 8
3
Goblet Squat
2
10+ reps
RPE 8
4
Leg Curl
2
10+ reps
RPE 8
5
Standing Calf Raise
2
15+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12+ reps
RPE 7
2
Romanian Deadlift (Barbell)
2
12+ reps
RPE 7
3
Goblet Squat
2
12+ reps
RPE 7
4
Leg Curl
2
12+ reps
RPE 7
5
Standing Calf Raise
2
15+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12+ reps
RPE 7
2
Romanian Deadlift (Barbell)
2
12+ reps
RPE 7
3
Goblet Squat
2
12+ reps
RPE 7
4
Leg Curl
2
12+ reps
RPE 7
5
Standing Calf Raise
2
15+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8+ reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8+ reps
RPE 6
3
Goblet Squat
2
8+ reps
RPE 6
4
Leg Curl
2
8+ reps
RPE 6
5
Standing Calf Raise
2
15+ reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
12+ reps
RPE 6
2
Lateral Raise (Dumbbell)
2
12+ reps
RPE 6
3
Skull Crusher (Barbell)
2
12+ reps
RPE 6
4
Dip (Bodyweight)
2
12+ reps
RPE 6
5
Push Up
2
12+ reps
RPE 6
6
Knee Raise (Captain's Chair)
2
15+ reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10+ reps
RPE 7
2
Lateral Raise (Dumbbell)
2
10+ reps
RPE 7
3
Skull Crusher (Barbell)
2
10+ reps
RPE 7
4
Dip (Bodyweight)
2
10+ reps
RPE 7
5
Push Up
2
10+ reps
RPE 7
6
Knee Raise (Captain's Chair)
2
15+ reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8+ reps
RPE 8
2
Lateral Raise (Dumbbell)
2
8+ reps
RPE 8
3
Skull Crusher (Barbell)
2
8+ reps
RPE 8
4
Dip (Bodyweight)
2
8+ reps
RPE 8
5
Push Up
2
8+ reps
RPE 8
6
Knee Raise (Captain's Chair)
2
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6+ reps
RPE 9
2
Lateral Raise (Dumbbell)
2
6+ reps
RPE 9
3
Skull Crusher (Barbell)
2
6+ reps
RPE 9
4
Dip (Bodyweight)
2
6+ reps
RPE 9
5
Push Up
2
6+ reps
RPE 9
6
Knee Raise (Captain's Chair)
2
15+ reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8+ reps
RPE 9
2
Lateral Raise (Dumbbell)
2
8+ reps
RPE 9
3
Skull Crusher (Barbell)
2
8+ reps
RPE 9
4
Dip (Bodyweight)
2
8+ reps
RPE 9
5
Push Up
2
8+ reps
RPE 9
6
Knee Raise (Captain's Chair)
2
15+ reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10+ reps
RPE 8
2
Lateral Raise (Dumbbell)
2
10+ reps
RPE 8
3
Skull Crusher (Barbell)
2
10+ reps
RPE 8
4
Dip (Bodyweight)
2
10+ reps
RPE 8
5
Push Up
2
10+ reps
RPE 8
6
Knee Raise (Captain's Chair)
2
15+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
12+ reps
RPE 7
2
Lateral Raise (Dumbbell)
2
12+ reps
RPE 7
3
Skull Crusher (Barbell)
2
12+ reps
RPE 7
4
Dip (Bodyweight)
2
12+ reps
RPE 7
5
Push Up
2
12+ reps
RPE 7
6
Knee Raise (Captain's Chair)
2
15+ reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
12+ reps
RPE 7
2
Lateral Raise (Dumbbell)
2
12+ reps
RPE 7
3
Skull Crusher (Barbell)
2
12+ reps
RPE 7
4
Dip (Bodyweight)
2
12+ reps
RPE 7
5
Push Up
2
12+ reps
RPE 7
6
Knee Raise (Captain's Chair)
2
15+ reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8+ reps
RPE 6
2
Lateral Raise (Dumbbell)
2
8+ reps
RPE 6
3
Skull Crusher (Barbell)
2
8+ reps
RPE 6
4
Dip (Bodyweight)
2
8+ reps
RPE 6
5
Push Up
2
8+ reps
RPE 6
6
Knee Raise (Captain's Chair)
2
15+ reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 6
2
Seated Row (Cable)
2
12+ reps
RPE 6
3
Reverse Pec Deck
2
12+ reps
RPE 6
4
Hammer Curl
2
12+ reps
RPE 6
5
Bicep Curl (EZ Bar)
2
12+ reps
RPE 6
6
Shrug (Dumbbell)
2
12+ reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
2
Seated Row (Cable)
2
10+ reps
RPE 7
3
Reverse Pec Deck
2
10+ reps
RPE 7
4
Hammer Curl
2
10+ reps
RPE 7
5
Bicep Curl (EZ Bar)
2
10+ reps
RPE 7
6
Shrug (Dumbbell)
2
10+ reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
2
Seated Row (Cable)
2
8+ reps
RPE 8
3
Reverse Pec Deck
2
8+ reps
RPE 8
4
Hammer Curl
2
8+ reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8+ reps
RPE 8
6
Shrug (Dumbbell)
2
12+ reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
2
Seated Row (Cable)
2
6+ reps
RPE 9
3
Reverse Pec Deck
2
6+ reps
RPE 9
4
Hammer Curl
2
6+ reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6+ reps
RPE 9
6
Shrug (Dumbbell)
2
12+ reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
2
Seated Row (Cable)
2
8+ reps
RPE 9
3
Reverse Pec Deck
2
8+ reps
RPE 9
4
Hammer Curl
2
8+ reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8+ reps
RPE 9
6
Shrug (Dumbbell)
2
12+ reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 8
2
Seated Row (Cable)
2
10+ reps
RPE 8
3
Reverse Pec Deck
2
10+ reps
RPE 8
4
Hammer Curl
2
10+ reps
RPE 8
5
Bicep Curl (EZ Bar)
2
10+ reps
RPE 8
6
Shrug (Dumbbell)
2
12+ reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
2
Seated Row (Cable)
2
12+ reps
RPE 7
3
Reverse Pec Deck
2
12+ reps
RPE 7
4
Hammer Curl
2
12+ reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12+ reps
RPE 7
6
Shrug (Dumbbell)
2
12+ reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
2
Seated Row (Cable)
2
12+ reps
RPE 7
3
Reverse Pec Deck
2
12+ reps
RPE 7
4
Hammer Curl
2
12+ reps
RPE 7
5
Bicep Curl (EZ Bar)
2
12+ reps
RPE 7
6
Shrug (Dumbbell)
2
12+ reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 6
2
Seated Row (Cable)
2
8+ reps
RPE 6
3
Reverse Pec Deck
2
8+ reps
RPE 6
4
Hammer Curl
2
8+ reps
RPE 6
5
Bicep Curl (EZ Bar)
2
8+ reps
RPE 6
6
Shrug (Dumbbell)
2
12+ reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
12+ reps
RPE 6
2
Leg Press (45 Degrees)
2
12+ reps
RPE 6
3
Hip Thrust (Barbell)
2
12+ reps
RPE 6
4
Leg Extension
2
12+ reps
RPE 6
5
Hip Adductor (Machine)
2
12+ reps
RPE 6
6
Hip Abductor (Machine)
2
12+ reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10+ reps
RPE 7
2
Leg Press (45 Degrees)
2
10+ reps
RPE 7
3
Hip Thrust (Barbell)
2
10+ reps
RPE 7
4
Leg Extension
2
10+ reps
RPE 7
5
Hip Adductor (Machine)
2
10+ reps
RPE 7
6
Hip Abductor (Machine)
2
10+ reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8+ reps
RPE 8
2
Leg Press (45 Degrees)
2
8+ reps
RPE 8
3
Hip Thrust (Barbell)
2
8+ reps
RPE 8
4
Leg Extension
2
8+ reps
RPE 8
5
Hip Adductor (Machine)
2
12+ reps
RPE 8
6
Hip Abductor (Machine)
2
12+ reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6+ reps
RPE 9
2
Leg Press (45 Degrees)
2
6+ reps
RPE 9
3
Hip Thrust (Barbell)
2
6+ reps
RPE 9
4
Leg Extension
2
6+ reps
RPE 9
5
Hip Adductor (Machine)
2
12+ reps
RPE 9
6
Hip Abductor (Machine)
2
12+ reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8+ reps
RPE 9
2
Leg Press (45 Degrees)
2
8+ reps
RPE 9
3
Hip Thrust (Barbell)
2
8+ reps
RPE 9
4
Leg Extension
2
8+ reps
RPE 9
5
Hip Adductor (Machine)
2
12+ reps
RPE 9
6
Hip Abductor (Machine)
2
12+ reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10+ reps
RPE 8
2
Leg Press (45 Degrees)
2
10+ reps
RPE 8
3
Hip Thrust (Barbell)
2
10+ reps
RPE 8
4
Leg Extension
2
10+ reps
RPE 8
5
Hip Adductor (Machine)
2
12+ reps
RPE 8
6
Hip Abductor (Machine)
2
12+ reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
12+ reps
RPE 7
2
Leg Press (45 Degrees)
2
12+ reps
RPE 7
3
Hip Thrust (Barbell)
2
12+ reps
RPE 7
4
Leg Extension
2
12+ reps
RPE 7
5
Hip Adductor (Machine)
2
12+ reps
RPE 7
6
Hip Abductor (Machine)
2
12+ reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
12+ reps
RPE 7
2
Leg Press (45 Degrees)
2
12+ reps
RPE 7
3
Hip Thrust (Barbell)
2
12+ reps
RPE 7
4
Leg Extension
2
12+ reps
RPE 7
5
Hip Adductor (Machine)
2
12+ reps
RPE 7
6
Hip Abductor (Machine)
2
12+ reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8+ reps
RPE 6
2
Leg Press (45 Degrees)
2
8+ reps
RPE 6
3
Hip Thrust (Barbell)
2
8+ reps
RPE 6
4
Leg Extension
2
8+ reps
RPE 6
5
Hip Adductor (Machine)
2
12+ reps
RPE 6
6
Hip Abductor (Machine)
2
12+ reps
RPE 6
Week 1
1 / 9 Weeks
Day 3
1
Squat (Barbell)
2 Sets
12+ Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
12+ Reps
@6
3
Goblet Squat
2 Sets
12+ Reps
@6
4
Leg Curl
2 Sets
12+ Reps
@6
5
Standing Calf Raise
2 Sets
15+ Reps
@6
Day 4
1
Rest
1 Set
1440 mins
-
Day 7
1
Deadlift (Barbell)
2 Sets
12+ Reps
@6
2
Leg Press (45 Degrees)
2 Sets
12+ Reps
@6
3
Hip Thrust (Barbell)
2 Sets
12+ Reps
@6
4
Leg Extension
2 Sets
12+ Reps
@6
5
Hip Adductor (Machine)
2 Sets
12+ Reps
@6
6
Hip Abductor (Machine)
2 Sets
12+ Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
12+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
12+ Reps
@6
3
Tricep Pushdown (Cable)
2 Sets
12+ Reps
@6
4
Skull Crusher (Barbell)
2 Sets
12+ Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
12+ Reps
@6
6
Abs Crunch (Bodyweight)
2 Sets
15+ Reps
@6
Day 2
1
Bent Over Row (Barbell)
2 Sets
12+ Reps
@6
2
Lat Pulldown
2 Sets
12+ Reps
@6
3
Bicep Curl (EZ Bar)
2 Sets
12+ Reps
@6
4
Hammer Curl
2 Sets
12+ Reps
@6
5
Reverse Pec Deck
2 Sets
12+ Reps
@6
6
Shrug (Dumbbell)
2 Sets
12+ Reps
@6
Day 5
1
Overhead Press (Barbell)
2 Sets
12+ Reps
@6
2
Lateral Raise (Dumbbell)
2 Sets
12+ Reps
@6
3
Skull Crusher (Barbell)
2 Sets
12+ Reps
@6
4
Dip (Bodyweight)
2 Sets
12+ Reps
@6
5
Push Up
2 Sets
12+ Reps
@6
6
Knee Raise (Captain's Chair)
2 Sets
15+ Reps
@6
Day 6
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6
2
Seated Row (Cable)
2 Sets
12+ Reps
@6
3
Reverse Pec Deck
2 Sets
12+ Reps
@6
4
Hammer Curl
2 Sets
12+ Reps
@6
5
Bicep Curl (EZ Bar)
2 Sets
12+ Reps
@6
6
Shrug (Dumbbell)
2 Sets
12+ Reps
@6