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BoostcampPNG

Bottom Heavy Man

by Chris P.
1 athletes joined

Program Description

For a bottom-heavy look. Emphasis is on getting high weekly reps as research shows that glutes respond highly to this strategy.

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 04:11
  • Last Edited
    Sep 25, 2025 09:32
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.4%
Triceps
12.2%
Chest
12.2%
Front Delts
10.1%
Hamstrings
7.8%
Biceps
7.8%
Middle Delts
6.6%
Upper Back
6.1%
Quadriceps
4.5%
Lats
4.5%
Lower Back
4.5%
Abs
4.5%
Rear Delts
2.6%
Abductors
1.9%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 7
3
Glute Kickback
3
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Single Arm Iso Row
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10-15 reps
RPE 7
2
Dip (Assisted)
3
AMRAP
RPE 8
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-15 reps
RPE 9
2
Hack Squat
4
8-15 reps
RPE 8
3
Glute Kickback
3
8-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Cable Chest Press
3
8-12 reps
RPE 7
6
Chest Fly (Machine)
3
8-12 reps
RPE 7
7
Bench Press (Barbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-15 reps
RPE 7
2
Dumbbell Row
4
8-15 reps
RPE 7
3
Rear Delt Fly (Machine)
4
8-15 reps
RPE 8
4
Bicep Curl (Barbell)
3
AMRAP
RPE 9
5
Preacher Curl (Dumbbell)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
AMRAP
RPE 9
2
Romanian Deadlift (Dumbbell)
4
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
4
AMRAP
-
5
Hip Abductor (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
AMRAP
-
2
Incline Chest Fly (Dumbbell)
4
AMRAP
-
3
Push Up
4
AMRAP
-
4
Tricep Extension (Dumbbell)
4
AMRAP
-
5
Abs Crunch (Machine)
4
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
10-15 Reps
@7
2
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
@7
3
Glute Kickback
3 Sets
10-15 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@7
6
Single Arm Iso Row
3 Sets
8 Reps
@8
Day 2
1
Arnold Press
3 Sets
10-15 Reps
@7
2
Dip (Assisted)
3 Sets
AMRAP
@8
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
5
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8-15 Reps
@9
2
Hack Squat
4 Sets
8-15 Reps
@8
3
Glute Kickback
3 Sets
8-12 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
5
Incline Cable Chest Press
3 Sets
8-12 Reps
@7
6
Chest Fly (Machine)
3 Sets
8-12 Reps
@7
7
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
Day 4
1
Lat Pulldown
4 Sets
8-15 Reps
@7
2
Dumbbell Row
4 Sets
8-15 Reps
@7
3
Rear Delt Fly (Machine)
4 Sets
8-15 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
AMRAP
@9
5
Preacher Curl (Dumbbell)
3 Sets
AMRAP
@9
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
Day 6
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
3
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
4
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-