Program Description
It is important to progress with weight and not use the same weight if you completed all repetitions easily in all sets. If that happens, it’s time to move up in weight and start again. You can increase by 2.5–5 kg on major lifts like hip thrusts and squats, and 1.25–2.5 kg on lifts like shoulder press, bench press, and rows. Rest days are one of the most important factors—you must have at least 1–2 rest days between each session, where you do not expose your body to heavy strain. If you feel burnt out, postpone the session or do one less set on all exercises.
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalMuscle & Sculpting, Bodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedDec 08, 2024 09:48
- Last EditedOct 03, 2025 10:55
Summary
Transform your fitness journey with Valora, a comprehensive 9-week program designed to build strength and enhance your overall fitness. Committing just three days a week, you'll engage in targeted full-body workouts that include a mix of compound lifts and dynamic movements, ensuring balanced muscle development. Each session focuses on controlled execution to maximize muscle engagement, with exercises like barbell squats, kettlebell swings, and hip thrusts. Get ready to elevate your training and achieve your goals with a structured approach that fits seamlessly into your lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.9%
Hamstrings
10.2%
Quadriceps
9.7%
Upper Back
8.4%
Lats
8.2%
Biceps
7.7%
Middle Delts
6.8%
Front Delts
6.6%
Triceps
6.6%
Lower Back
5.9%
Chest
4.9%
Abs
2.4%
Rear Delts
1.8%
Adductors
1.5%
Calves
1.2%
Abductors
1.1%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
5
Glute Kickback (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
5
Glute Kickback (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
5
Glute Kickback (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
5
Glute Kickback (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
5
Glute Kickback (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
5
Glute Kickback (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
5
Glute Kickback (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Squat (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
5
Glute Kickback (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 8
2
Leg Press (45 Degrees)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 8
3
Hip Thrust (Barbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 8
4
Leg Curl
2
10-15 reps
RPE 7
5
Glute Kickback (Cable)
2
10-15 reps
RPE 7
6
Calf Raise (Leg Press)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-10 reps
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
6
Face Pull
1
2
8-10 reps
8-10 reps
RPE 5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-10 reps
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
6
Face Pull
1
2
8-10 reps
8-10 reps
RPE 5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-10 reps
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
6
Face Pull
1
2
8-10 reps
8-10 reps
RPE 5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-10 reps
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
6
Face Pull
1
2
8-10 reps
8-10 reps
RPE 5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-10 reps
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
6
Face Pull
1
2
8-10 reps
8-10 reps
RPE 5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-10 reps
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
6
Face Pull
1
2
8-10 reps
8-10 reps
RPE 5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-10 reps
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
6
Face Pull
1
2
8-10 reps
8-10 reps
RPE 5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
4-10 reps
RPE 9
2
Bent Over Row (Barbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Lat Pulldown (Single Arm)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Bicep Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
6
Face Pull
1
2
8-10 reps
8-10 reps
RPE 5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
8-10 reps
RPE 5
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 8
3
Seated Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 5
RPE 8
4
Chest Fly (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 4
RPE 7
5
Bicep Curl (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 4
RPE 7
6
Tricep Pushdown (Cable)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 7
7
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
3
Step-Up (Weighted)
2
6-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
3
Step-Up (Weighted)
2
6-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
3
Step-Up (Weighted)
2
6-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
3
Step-Up (Weighted)
2
6-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
3
Step-Up (Weighted)
2
6-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
3
Step-Up (Weighted)
2
6-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
3
Step-Up (Weighted)
2
6-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
2
12-15 reps
12-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Walking Lunge (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
3
Step-Up (Weighted)
2
6-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
2
10-15 reps
10-15 reps
RPE 5
RPE 8
2
Front Squat (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 5
RPE 8
3
Walking Lunge (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 5
RPE 8
4
Leg Extension
2
8-10 reps
RPE 7
5
Hip Abductor (Machine)
2
10-15 reps
RPE 7
6
Single Leg Calf Raise (Weighted)
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
2
Standing Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
5
Single Arm Tricep Extension (Cable)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
10-12 reps
8-10 reps
RPE 5
RPE 8
2
Bench Press (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 8
3
Seated Wide-Grip Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 5
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 8
5
Hammer Curl (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 4
RPE 7
6
Overhead Tricep Extension (Cable)
1
2
10-15 reps
8-10 reps
RPE 4
RPE 7
7
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 4
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
2
10-15 reps
10-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Glute Kickback (Cable)
2
8-10 reps
RPE 9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
10-15 reps
10-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Glute Kickback (Cable)
2
8-10 reps
RPE 9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
2
10-15 reps
10-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Glute Kickback (Cable)
2
8-10 reps
RPE 9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
10-15 reps
10-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Glute Kickback (Cable)
2
8-10 reps
RPE 9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
2
10-15 reps
10-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Glute Kickback (Cable)
2
8-10 reps
RPE 9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
10-15 reps
10-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Glute Kickback (Cable)
2
8-10 reps
RPE 9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
2
10-15 reps
10-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Glute Kickback (Cable)
2
8-10 reps
RPE 9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
2
10-15 reps
10-15 reps
8-10 reps
RPE 3
RPE 5
RPE 9
2
Hip Thrust (Barbell)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 5
RPE 9
4
Glute Kickback (Cable)
2
8-10 reps
RPE 9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-12 reps
6-10 reps
RPE 5
RPE 9
2
Single Arm Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 5
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Dip (Bodyweight)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-12 reps
6-10 reps
RPE 5
RPE 9
2
Single Arm Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 5
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Dip (Bodyweight)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-12 reps
6-10 reps
RPE 5
RPE 9
2
Single Arm Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 5
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Dip (Bodyweight)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-12 reps
6-10 reps
RPE 5
RPE 9
2
Single Arm Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 5
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Dip (Bodyweight)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-12 reps
6-10 reps
RPE 5
RPE 9
2
Single Arm Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 5
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Dip (Bodyweight)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-12 reps
6-10 reps
RPE 5
RPE 9
2
Single Arm Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 5
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Dip (Bodyweight)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-12 reps
6-10 reps
RPE 5
RPE 9
2
Single Arm Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 5
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Dip (Bodyweight)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10-12 reps
6-10 reps
RPE 5
RPE 9
2
Single Arm Row (Cable)
1
2
10-12 reps
8-10 reps
RPE 5
RPE 9
3
Seated Overhead Press (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
4
Dip (Bodyweight)
3
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
8-10 reps
RPE 5
RPE 9
6
Preacher Curl (Dumbbell)
1
2
8-10 reps
6-10 reps
RPE 5
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@3
@5
@9
@9
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@3
@5
@9
@9
3
Hip Thrust (Barbell)1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
@5
@9
@9
4
Leg Curl2 Sets
8-10 Reps
@9
5
Glute Kickback (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
Day 2
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
@9
@9
@9
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
@5
@9
@9
3
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@5
@9
@9
4
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
6-10 Reps
6-10 Reps
@5
@9
@9
5
Hammer Curl (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Face Pull1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@5
@8
@8
Day 3
1
Front Squat (Dumbbell)1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
8-10 Reps
8-10 Reps
@3
@5
@9
@9
2
Walking Lunge (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@5
@9
@9
3
Step-Up (Weighted)1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Leg Extension1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
5
Single Leg Calf Raise (Weighted)1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 4
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@3
@5
@9
@9
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
@5
@9
@9
3
Chest Fly (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
6-10 Reps
6-10 Reps
@5
@9
@9
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
@5
@9
@9
5
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
@5
@9
@9
Day 5
1
Back Extension (Weighted)1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
8-10 Reps
8-10 Reps
@3
@5
@9
@9
2
Hip Thrust (Barbell)1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@3
@5
@9
@9
3
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@5
@9
@9
4
Glute Kickback (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
5
Hip Abductor (Machine)1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
Day 6
1
Lat Pulldown1 Set
1 Set
1 Set
1 Set
10-12 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@5
@9
@9
@9
2
Single Arm Row (Cable)1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@5
@9
@9
3
Seated Overhead Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
6-10 Reps
6-10 Reps
@5
@9
@9
4
Dip (Bodyweight)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
@5
@9
@9
6
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
6-10 Reps
6-10 Reps
@5
@9
@9