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Bad Shoulder/Hips Bro Split

by Maxwell J.
7 athletes joined

Program Description

As someone who has dealt with bad shoulders and hips due to osteoarthritis for some time. I decided to design a program specifically for people with similar issues to still be able to grow and develop your physique without inducing further pain or increasing the damage. This also works to bullet-proof both your hips and shoulders to help support poor joints or mobility.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 13, 2025 02:48
  • Last Edited
    Jun 18, 2025 11:08

Summary

Transform your training with the **Bad Shoulder/Hips Bro Split**, a 14-week program designed for lifters looking to build strength while accommodating shoulder and hip concerns. This 4-day split focuses on targeted muscle groups, utilizing a mix of machines and free weights to enhance your performance and prevent injury. With exercises like the Trap Bar Deadlift and Bulgarian Split Squat, you'll develop a balanced physique while honing your technique. Get ready to push your limits and achieve your fitness goals with confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
15 reps
RPE 8
2
Trap Bar Deadlift
4
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Hip Thrust Machine
3
14-16 reps
RPE 9
5
Hamstring Curl
3
12-14 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
14-16 reps
RPE 8
2
Squat (Barbell)
4
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
14-16 reps
RPE 9
4
Farmer's Walk (Weighted)
3
20 reps
RPE 8
5
Leg Extension
4
12-14 reps
RPE 9
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
15 reps
RPE 8
2
Trap Bar Deadlift
4
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Hip Thrust Machine
3
14-16 reps
RPE 9
5
Hamstring Curl
3
12-14 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
14-16 reps
RPE 8
2
Squat (Barbell)
4
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
14-16 reps
RPE 9
4
Farmer's Walk (Weighted)
3
20 reps
RPE 8
5
Leg Extension
4
12-14 reps
RPE 9
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
15 reps
RPE 8
2
Trap Bar Deadlift
4
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Hip Thrust Machine
3
14-16 reps
RPE 9
5
Hamstring Curl
3
12-14 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
14-16 reps
RPE 8
2
Squat (Barbell)
4
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
14-16 reps
RPE 9
4
Farmer's Walk (Weighted)
3
20 reps
RPE 8
5
Leg Extension
4
12-14 reps
RPE 9
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
15 reps
RPE 8
2
Trap Bar Deadlift
4
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Hip Thrust Machine
3
14-16 reps
RPE 9
5
Hamstring Curl
3
12-14 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
14-16 reps
RPE 8
2
Squat (Barbell)
4
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
14-16 reps
RPE 9
4
Farmer's Walk (Weighted)
3
20 reps
RPE 8
5
Leg Extension
4
12-14 reps
RPE 9
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
15 reps
RPE 8
2
Trap Bar Deadlift
4
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Hip Thrust Machine
3
14-16 reps
RPE 9
5
Hamstring Curl
3
12-14 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
14-16 reps
RPE 8
2
Squat (Barbell)
4
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
14-16 reps
RPE 9
4
Farmer's Walk (Weighted)
3
20 reps
RPE 8
5
Leg Extension
4
12-14 reps
RPE 9
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
15 reps
RPE 8
2
Trap Bar Deadlift
4
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Hip Thrust Machine
3
14-16 reps
RPE 9
5
Hamstring Curl
3
12-14 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
14-16 reps
RPE 8
2
Squat (Barbell)
4
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
14-16 reps
RPE 9
4
Farmer's Walk (Weighted)
3
20 reps
RPE 8
5
Leg Extension
4
12-14 reps
RPE 9
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
15 reps
RPE 8
2
Trap Bar Deadlift
4
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Hip Thrust Machine
3
14-16 reps
RPE 9
5
Hamstring Curl
3
12-14 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
4
14-16 reps
RPE 8
2
Squat (Barbell)
4
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
14-16 reps
RPE 9
4
Farmer's Walk (Weighted)
3
20 reps
RPE 8
5
Leg Extension
4
12-14 reps
RPE 9
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
4
Back Extension (Weighted)
3
15 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6A
Cable Crunch
3
15 reps
RPE 9
6B
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Dumbbell)
4
8-10 reps
RPE 8
2
Chest Fly (Machine)
4
14-16 reps
RPE 8
3A
Chest Fly (Cable)
1
14-16 reps
RPE 9
3B
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
4
Push Up
3
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm Rear Delt Cable Fly
2
16 reps
RPE 8
3A
Chest Supported Row (Dumbbell)
3
10 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Away Cable Curl
4
14-16 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
14-16 reps
RPE 9
6A
Reverse Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
6B
Hanging Leg Raise
3
8-10 reps
RPE 9
Week 1
1 / 14 Weeks
Day 1
1
Hip Abductor (Machine)
4 Sets
15 Reps
@8
2
Trap Bar Deadlift
4 Sets
6-8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Hip Thrust Machine
3 Sets
14-16 Reps
@9
5
Hamstring Curl
3 Sets
12-14 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@9
2
Seated Row (Cable)
4 Sets
10-12 Reps
@8
3A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@9
3B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
4
Back Extension (Weighted)
3 Sets
15 Reps
@9
5
Hammer Curl
3 Sets
10-12 Reps
@9
6A
Cable Crunch
3 Sets
15 Reps
@9
6B
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 3
1
Floor Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Chest Fly (Machine)
4 Sets
14-16 Reps
@8
3A
Chest Fly (Cable)
1 Set
14-16 Reps
@9
3B
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
2
Single Arm Rear Delt Cable Fly
2 Sets
16 Reps
@8
3A
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@9
3B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Face Away Cable Curl
4 Sets
14-16 Reps
@8
5
Overhead Tricep Extension (Cable)
4 Sets
14-16 Reps
@9
6A
Reverse Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
@9
6B
Hanging Leg Raise
3 Sets
8-10 Reps
@9