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Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 04, 2025 03:35
  • Last Edited
    Jan 18, 2026 08:10
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.9%
Hamstrings
11.9%
Quadriceps
10.6%
Upper Back
7.9%
Abs
5.7%
Chest
5.3%
Front Delts
5.3%
Lats
5.3%
Biceps
5.3%
Lower Back
5.3%
Rear Delts
4%
Adductors
4%
Forearms
3.1%
Triceps
2.6%
Middle Delts
2.6%
Abductors
2.6%
Calves
2.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Deadlift (Barbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Bulgarian Split Squat (Barbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
10 reps
-
7
Hip Adductor (Machine)
3
12 reps
-
8
Hip Abductor (Machine)
3
12 reps
-
9
Standing Calf Raise
3
10 reps
-
10
Hyperextension
3
12 reps
-
11
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Rear Delt Row
3
12 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Wrist Curls
2
10 reps
-
9
Plank
1
2.3 mins
-
Week 1
1 / 18 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Rear Delt Row
3 Sets
12 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Single Arm Iso Row
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
10 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
8
Wrist Curls
2 Sets
10 Reps
-
9
Plank
1 Set
2.3 mins
-
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Rear Delt Row
3 Sets
12 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Single Arm Iso Row
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
10 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
8
Wrist Curls
2 Sets
10 Reps
-
9
Plank
1 Set
2.3 mins
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
6
Glute Kickback (Cable)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
12 Reps
-
8
Hip Abductor (Machine)
3 Sets
12 Reps
-
9
Standing Calf Raise
3 Sets
10 Reps
-
10
Hyperextension
3 Sets
12 Reps
-
11
Plank
1 Set
2.3 mins
-
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
6
Glute Kickback (Cable)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
12 Reps
-
8
Hip Abductor (Machine)
3 Sets
12 Reps
-
9
Standing Calf Raise
3 Sets
10 Reps
-
10
Hyperextension
3 Sets
12 Reps
-
11
Plank
1 Set
2.3 mins
-