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BoostcampPNG

Bull Stomp

by Prince G.

Program Description

Female training plan focused on lower body especially the hamstrings. While still hitting every upper body muscles x1 a week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 30, 2025 05:10
  • Last Edited
    Jun 30, 2025 05:31
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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
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 Pulldown
3 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 Curl
2 Sets
4-8 Reps
@10
2
Stiff Leg Deadlift
2 Sets
4-8 Reps
@10
3
Leg Extension
2 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 Curl
2 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 Extension
2 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