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BoostcampPNG

Women’s 3-day split inspired by Dr. Swole

by Janine S.
2 athletes joined

Program Description

Build muscle and strength, primarily in the legs, training 3 days a week so you don’t have to live at the gym. I cut down the length of each workout by incorporating super sets and removing some upper body sets altogether. Find the original Dr. Swole program here: https://youtu.be/MMnIC5A_1_E?si=-TszHDko1s-o7qkY

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 07, 2025 01:12
  • Last Edited
    May 16, 2025 01:49

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
15 reps
RPE 6
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Kettlebell Press
1
10 reps
RPE 6
4A
Bench Press (Barbell)
3
8 reps
RPE 8
4B
Dumbbell Row
4
12 reps
RPE 8
5
Leg Press
3
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6B
Face Pull
4
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
90/90 Hip Flow
2
10 reps
RPE 6
2
Squat (Barbell)
3
8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10 reps
RPE 8
3B
Barbell Row
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Lat Pulldown
5
12 reps
RPE 8
5B
Standing Calf Raise
5
12 reps
RPE 8
6
Hip Abductor (Machine)
3
20 reps
RPE 8
7
Dead Bug
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
10 reps
RPE 6
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Assisted)
4
15 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6B
Face Pull
4
15 reps
RPE 8
7
Plank
3
0.5 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Glute Bridge (Bodyweight)
2 Sets
15 Reps
@6
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Kettlebell Press
1 Set
10 Reps
@6
4A
Bench Press (Barbell)
3 Sets
8 Reps
@8
4B
Dumbbell Row
4 Sets
12 Reps
@8
5
Leg Press
3 Sets
15 Reps
@8
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
6B
Face Pull
4 Sets
12 Reps
@8
7
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
90/90 Hip Flow
2 Sets
10 Reps
@6
2
Squat (Barbell)
3 Sets
8 Reps
@8
3A
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
3B
Barbell Row
4 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5A
Lat Pulldown
5 Sets
12 Reps
@8
5B
Standing Calf Raise
5 Sets
12 Reps
@8
6
Hip Abductor (Machine)
3 Sets
20 Reps
@8
7
Dead Bug
3 Sets
12 Reps
@6
Day 3
1
Bird Dog
2 Sets
10 Reps
@6
2
Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Assisted)
4 Sets
15 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5A
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
6A
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6B
Face Pull
4 Sets
15 Reps
@8
7
Plank
3 Sets
0.5 mins
@6