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BoostcampPNG

CBUM 3-ON/1-OFF Hypertrophy

by Joshua P.

Program Description

Build muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2026 04:21
  • Last Edited
    Jan 22, 2026 06:17
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Triceps
10.3%
Glutes
9.7%
Quadriceps
8.5%
Abs
7.6%
Front Delts
7.6%
Biceps
6.1%
Rear Delts
5.8%
Chest
5.5%
Lower Back
4.9%
Upper Back
4.9%
Middle Delts
4.9%
Lats
4.3%
Forearms
3.5%
Adductors
2.1%
Abductors
1.8%
Calves
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9-10
4
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
6
Overhead Extension (Dumbbell)
2
8-12 reps
RPE 10
7
Ring Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Straight Arm Pulldown
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
5
Preacher Curl (Machine)
3
10-12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 10
2
Leg Press
2
6-8 reps
RPE 10
3
Walking Lunge
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-10 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-12 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
-
7
Cable Crunch
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
4
12-15 reps
RPE 10
3
Lying Leg Curl
3
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
10-12 reps
RPE 10
5
Back Extension
3
12 reps
RPE 10
6
Hip Adductor (Machine)
2
15 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@10
2
Seated Hamstring Curl
4 Sets
12-15 Reps
@10
3
Lying Leg Curl
3 Sets
10-12 Reps
@10
4
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@10
5
Back Extension
3 Sets
12 Reps
@10
6
Hip Adductor (Machine)
2 Sets
15 Reps
@10
7
Hip Abductor (Machine)
2 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-6 Reps
@10
2
Chest Press (Machine)
2 Sets
6-8 Reps
@9.5
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@9-10
4
Skull Crusher (Barbell)
2 Sets
6-8 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
6
Overhead Extension (Dumbbell)
2 Sets
8-12 Reps
@10
7
Ring Push Up
2 Sets
AMRAP
@9
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
2
Barbell Row
2 Sets
6-8 Reps
@10
3
Straight Arm Pulldown
3 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
@10
5
Preacher Curl (Machine)
3 Sets
10-12 Reps
@10
6
Hammer Curl (Cable)
3 Sets
12 Reps
@10
Day 3
1
Hack Squat
2 Sets
4-6 Reps
@10
2
Leg Press
2 Sets
6-8 Reps
@10
3
Walking Lunge
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
10 Reps
@10
5
Standing Calf Raise
2 Sets
12-20 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
4-8 Reps
4-10 Reps
@10
@10
2
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
10-12 Reps
@10
5
Face Pull
3 Sets
10 Reps
@10
6
Hanging Leg Raise
3 Sets
12 Reps
-
7
Cable Crunch
3 Sets
15 Reps
@10