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BoostcampPNG

Myo-Rep & Superset ❌ Shape

by Andea En Word
1 athletes joined

Program Description

This program focuses on efficient jumpsets that target major muscle groups while keeping your workouts concise and effective. Expect a balanced mix of strength training and core work, ensuring you build muscle and improve your overall fitness. With a structured approach, you'll stay motivated and see results without the clutter of unnecessary exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Women's, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2026 11:05
  • Last Edited
    Mar 25, 2026 07:40
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.5%
Hamstrings
12.8%
Abs
9.5%
Front Delts
8.8%
Middle Delts
8.1%
Quadriceps
8.1%
Lower Back
6.8%
Rear Delts
6.8%
Abductors
6.1%
Upper Back
6.1%
Lats
5.4%
Biceps
4.1%
Chest
1.4%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
15 reps
15 reps
RPE 9
RPE 10
2A
Super Rowing Machine
1
2
15 reps
15 reps
RPE 9
RPE 10
2B
Lu Raise
3
15 reps
RPE 10
3
Hyperextension
1
35 reps
RPE 10
4
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
1
12 reps
12 reps
RPE 9
RPE 10
1B
40° Crossbody DB Lying Lateral Raise
3
12 reps
RPE 10
2
Leg Curl
1
35 reps
RPE 10
3
Lu Raise
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
8 reps
8 reps
RPE 9
RPE 10
4B
Decline Crunch
2
AMRAP
RPE 10
5
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
35 reps
RPE 10
3
Rear Delt Fly (Machine)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
35 reps
RPE 10
6
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
1
35 reps
RPE 10
Week 1
1 / 13 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
2 Sets
15 Reps
15 Reps
@9
@10
2A
Super Rowing Machine
1 Set
2 Sets
15 Reps
15 Reps
@9
@10
2B
Lu Raise
3 Sets
15 Reps
@10
3
Hyperextension
1 Set
35 Reps
@10
4
Leg Raise (Captain's Chair)
1 Set
35 Reps
@10
5
Preacher Curl (Dumbbell)
1 Set
35 Reps
@10
6
40° Crossbody DB Lying Lateral Raise
1 Set
35 Reps
@10
Day 2
1A
Leg Press (45 Degrees)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
1B
40° Crossbody DB Lying Lateral Raise
3 Sets
12 Reps
@10
2
Leg Curl
1 Set
35 Reps
@10
3
Lu Raise
1 Set
35 Reps
@10
4A
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
4B
Decline Crunch
2 Sets
AMRAP
@10
5
Hip Abductor (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@9
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
2
Chest Fly (Machine)
1 Set
35 Reps
@10
3
Rear Delt Fly (Machine)
1 Set
35 Reps
@10
4
Hyperextension
1 Set
35 Reps
@10
5
Leg Raise (Captain's Chair)
1 Set
35 Reps
@10
6
40° Crossbody DB Lying Lateral Raise
1 Set
35 Reps
@10
7
Lat Pulldown (Neutral Grip)
1 Set
35 Reps
@10