Program Description
Female training plan focused on lower body especially the hamstrings. While still hitting every upper body muscles x1 a week
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedJun 30, 2025 05:10
- Last EditedJul 10, 2025 01:18

Summary
Unleash your inner strength with the Bull Stomp program, a comprehensive 18-week training journey designed for serious lifters. Committing to four days a week, you'll tackle a balanced mix of push and pull workouts, focusing on machine and cable exercises to build muscle and enhance your overall power. Each session is meticulously crafted to maximize your gains, targeting major muscle groups while ensuring proper recovery. Get ready to transform your physique and elevate your performance—it's time to stomp your way to success!
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
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
RPE 10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
5
Hip Thrust (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Seated Row (Cable)
1
5-10 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 10
2
Squat (Smith Machine)
2
4-8 reps
RPE 10
3
Hip Thrust (Machine)
2
5-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 10
5
Leg Extension
2
5-10 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Hip Abductor (Machine)
1
8-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Shoulder Press (Machine)2 Sets
4-8 Reps
@10
2
Chest Press (Machine)2 Sets
4-8 Reps
@10
3
Lateral Raise (Machine)2 Sets
6-12 Reps
@10
4
Pec Deck (Machine)2 Sets
5-10 Reps
@10
5
Tricep Pushdown (Cable)2 Sets
5-10 Reps
@10
6
Overhead Tricep Extension (Cable)2 Sets
5-10 Reps
@10
Day 3
1
Wide Grip Lat Pulldown3 Sets
5-10 Reps
@10
2
Chest Supported Row (Machine)2 Sets
4-8 Reps
@10
3
Seated Row (Cable)1 Set
5-10 Reps
@10
4
Bicep Curl (Cable)2 Sets
5-10 Reps
@10
5
Hammer Curl (Dumbbell)2 Sets
5-10 Reps
@10
6
Rear Delt Fly (Machine)2 Sets
5-10 Reps
@10
Day 2
1
Seated Hamstring Curl2 Sets
4-8 Reps
@10
2
Stiff Leg Deadlift2 Sets
4-8 Reps
@10
3
Leg Extension2 Sets
5-10 Reps
@10
4
Leg Press (45 Degrees)2 Sets
4-8 Reps
@10
5
Hip Thrust (Machine)2 Sets
5-10 Reps
@10
Day 4
1
Leg Curl2 Sets
4-8 Reps
@10
2
Squat (Smith Machine)2 Sets
4-8 Reps
@10
3
Hip Thrust (Machine)2 Sets
5-10 Reps
@10
4
Romanian Deadlift (Barbell)1 Set
4-8 Reps
@10
5
Leg Extension2 Sets
5-10 Reps
@10
6
Hip Adductor (Machine)2 Sets
8-12 Reps
@10
7
Hip Abductor (Machine)1 Set
8-12 Reps
@10