logo
BoostcampPNG

Gym

by Clark C.
1 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 01, 2026 08:51
  • Last Edited
    Jan 01, 2026 09:38
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.9%
Abs
15.1%
Hamstrings
13.9%
Quadriceps
9.9%
Lower Back
5.6%
Triceps
5.6%
Front Delts
4.6%
Upper Back
4.6%
Adductors
4%
Chest
3.7%
Lats
3.7%
Biceps
3.7%
Abductors
3.1%
Middle Delts
1.9%
Rear Delts
1.9%
Forearms
0.9%
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
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
8-12 reps
RPE 10
5
Copenhagen Plank
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Shoulder Press (Machine)
3
10-15 reps
RPE 10
3
Chest Fly (Cable)
3
10-15 reps
RPE 10
4
Tricep Extension (Machine)
3
10-15 reps
RPE 10
5
Plank (Weighted)
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
RPE 10
2
Split Squat (Dumbbell)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bicep Curl (Cable)
3
10-15 reps
RPE 10
5
Plank
2
1 mins
RPE 10
6
V-Up
2
AMRAP
RPE 10
7
Russian Twist
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Leg Extension
2
10-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Glute Kickback (Cable)
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
@10
2
Squat (Barbell)
3 Sets
8-12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
5
Copenhagen Plank
2 Sets
AMRAP
@10
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
Shoulder Press (Machine)
3 Sets
10-15 Reps
@10
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@10
5
Plank (Weighted)
2 Sets
1 mins
@10
6
V-Up
2 Sets
AMRAP
@10
7
Russian Twist
2 Sets
AMRAP
@10
Day 3
1
Single Leg Hip Thrust
3 Sets
8-12 Reps
@10
2
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
3
Hamstring Curl
3 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
10-15 Reps
@10
Day 5
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
@10
2
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
3
Leg Extension
2 Sets
10-15 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
6
Glute Kickback (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Lat Pulldown
3 Sets
8-15 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-15 Reps
@10
3
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
5
Plank
2 Sets
1 mins
@10
6
V-Up
2 Sets
AMRAP
@10
7
Russian Twist
2 Sets
AMRAP
@10