logo
BoostcampPNG

Women’s 3 Day Split

by Jennyb
26 athletes joined
5.0
(1 rating)

Program Description

Gaining muscle đź’Ş with minimal time investment. Tips/ explanations: -Each workout is full body and includes a Quadriceps, Glute, and Hamstrings exercise and for upper body one day is more push focused the other pull and last day is both. 1. Start each excercise with 1-2 warm up sets in which you use the same rep range and form but with a lot lighter weight than the 3 working sets. 2. 3x8-12 means you must 3 sets within the rep range of 8-12. To start pick a weight you can do for more than the minimum requirement but less than max of rep range. If you can't do the minimum rep requirement on each set the weight is too heavy. Once you pass the top end of the rep range for EACH set you must go up in weight. Especially in the lower body heavy sets. You must keep them heavy. So for example Hip thrust 3x6-8, if you get 10,9,9 go up. - rest times are 2min between the lighter sets. Heavier lower body sets 3+ minutes. 3. A + set is a very heavy set on Squat or deadlift in which you will go to form failure and then stop. Make sure to have safety. Use the number of reps to recalculate your new One Rep Max going forward into the next week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 12, 2026 05:51
  • Last Edited
    Feb 22, 2026 09:04
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.5%
Quadriceps
13.4%
Hamstrings
12.2%
Upper Back
10.8%
Lats
7%
Biceps
7%
Lower Back
5.4%
Triceps
5.3%
Front Delts
4.9%
Chest
3.7%
Middle Delts
3.7%
Abs
3.6%
Rear Delts
3.3%
Abductors
2.2%
Adductors
1.8%
Forearms
1.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
10 reps
6 reps
8 reps
5 reps
6 reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 10
3
Good Morning
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
6
Arnold Press
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
12-20 reps
10-12 reps
10-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
2
8-10 reps
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
8
Pull-Up (Assisted)
2
1
1 mins
1 mins
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1
10 reps
5 reps
4 reps
8 reps
40%
65%
85%
65%
2
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Single-Leg Leg Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Face Pull
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
5 Reps
6 Reps
40%
65%
75%
85%
70%
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@9
@10
3
Good Morning
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@10
6
Arnold Press
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
10-12 Reps
10-12 Reps
10-15 Reps
@8
@9
@10
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
Day 2
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@10
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
4
T-Bar Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
8
Pull-Up (Assisted)
2 Sets
1 Set
1 mins
1 mins
@8.5
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
5 Reps
4 Reps
8 Reps
40%
65%
85%
65%
2
Goblet Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
3
Leg Press
3 Sets
8-12 Reps
@10
4
Single-Leg Leg Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
5
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
6
Seated Row (Cable)
3 Sets
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
8
Face Pull
3 Sets
8-12 Reps
@10