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Lucinka program

by Lucia S.
1 athletes joined

Program Description

Full body week split

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 18, 2025 05:41
  • Last Edited
    Jun 18, 2025 09:32

Summary

Unlock your potential with the Lucinka program, an intense 8-week journey designed for dedicated lifters ready to push their limits. With daily workouts focusing on strength and hypertrophy, you'll engage in a variety of exercises like barbell hip thrusts, bench presses, and Romanian deadlifts, targeting key muscle groups for balanced development. This program requires a full gym setup, ensuring you have all the tools to build strength and sculpt your physique. Commit to the grind and watch your body transform!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Push Up
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Push Up
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Push Up
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Push Up
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Push Up
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Push Up
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Push Up
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
6 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Push Up
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
3
Pull-Up (Bodyweight)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
3
B-Stance Romanian Deadlift (Dumbbell)
1
1
8 reps
12 reps
RPE 6
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hyperextension
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@6
@8
@10
3
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@6
@8
4
Bulgarian Split Squat (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
6 Reps
@6
@7
@8
5
Hyperextension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@10
@8
@6
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6
@8
@10
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@6
@8
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
6 Reps
@6
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@10
6
Push Up
1 Set
10 Reps
@10
Day 3
1
Stair Climber
1 Set
20 mins
@10
Day 4
1
Squat (Barbell)
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@8
@10
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@10
4
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6
@8
@10
5
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@8
@10
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@8
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@8
@10
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@8
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@8
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6
@8
@10
Day 6
1
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@6
@8
@10
3
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@6
@10
4
Bulgarian Split Squat (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
6 Reps
@6
@8
@10
5
Hyperextension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@10
@8
@6
Day 7
1
Stair Climber
1 Set
20 mins
@10