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Absolute Wonder Women Workout

by G W.
3 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
    Aug 26, 2025 12:33

Summary

Unleash your inner strength with the Absolute Wonder Women Workout, a comprehensive 9-week program designed to empower and transform your fitness journey. Committing to 7 days a week, you'll engage in targeted exercises focusing on leg strength and overall conditioning, utilizing equipment like barbells and machines. This program includes a mix of high-intensity leg workouts, ensuring you build muscle and endurance while allowing for essential rest days to optimize recovery. Step up and redefine your limits—it's time to become the strongest version of yourself!
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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
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