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BoostcampPNG

Ass & V-Shape 👯‍♀️

by Andea En Word

Program Description

**Ass & V-Shape 👯‍♀️** is an 18-week program designed to sculpt and strengthen your glutes and upper body, helping you achieve that coveted V-shape silhouette. With 36 workouts, each lasting around 50 minutes, you'll engage in a mix of supersets targeting key muscle groups using a full gym setup. This program is perfect for beginners to intermediates, focusing on bodybuilding and bodyweight fitness techniques to enhance your physique and boost your confidence. Get ready to transform your body and feel empowered every step of the way!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 26, 2025 10:01
  • Last Edited
    Aug 26, 2025 10:41
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4.8 Stars with 10, 000+ Ratings
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
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2C
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Good Morning (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2C
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Abs Crunch (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Roman Chair Sit Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Push Up
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 2
1A
Hyperextension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
1B
Roman Chair Sit Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2A
Pulley
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3A
Push Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3B
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 1
1A
Good Morning (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
1B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2A
Push Up
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2B
Lying Side Lateral Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2C
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3A
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3B
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10