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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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17%
Hamstrings
16.5%
Quadriceps
11.9%
Lower Back
9.7%
Lats
7.6%
Upper Back
7.2%
Biceps
5.5%
Triceps
5.2%
Front Delts
4.3%
Chest
4.2%
Abs
3.6%
Middle Delts
3.2%
Adductors
2%
Cardio
1.1%
Forearms
0.4%
Rear Delts
0.3%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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