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BoostcampPNG

BIG BOOTY BUILDER

by Mariam L.

Program Description

To build a strong body but even stronger glutes

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 31, 2025 11:44
  • Last Edited
    May 31, 2025 11:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Single Leg Press
4
6 reps
RPE 8
4
Single Arm Shoulder Press
4
10 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
6
Push Up
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Single Leg Press
4
6 reps
RPE 8
4
Single Arm Shoulder Press
4
10 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
6
Push Up
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Single Leg Press
4
6 reps
RPE 8
4
Single Arm Shoulder Press
4
10 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
6
Push Up
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Single Leg Press
4
6 reps
RPE 8
4
Single Arm Shoulder Press
4
10 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
4
Lat Pulldown
3
8 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
4
Lat Pulldown
3
8 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
4
Lat Pulldown
3
8 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
4
Lat Pulldown
3
8 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Seated Hamstring Curl
4
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
4
Chest Fly (Dumbbell)
2
8 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Seated Calf Raise
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
8 reps
RPE 6
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Lunge (Barbell)
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
6
Chest Fly (Cable)
2
10 reps
RPE 8
7
Single Arm Overhead Tricep Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7
3
Single Leg Press
4
6 reps
RPE 7
4
Single Arm Shoulder Press
4
10 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Push Up
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
2
Back Extension
3
10 reps
RPE 7
3
Cable Low Row
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Lying Leg Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
4
6 reps
RPE 8
2
Deadlift (Barbell)
4
6 reps
75%
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
4
Face Pull
3
8 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 7.5
6
Cable Crunch
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
5
Lat Pulldown
3
8 reps
RPE 7.5
6
Shrug (Dumbbell)
4
15 reps
RPE 7
7
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
5
Lat Pulldown
3
8 reps
RPE 7.5
6
Shrug (Dumbbell)
4
15 reps
RPE 7
7
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
5
Lat Pulldown
3
8 reps
RPE 7.5
6
Shrug (Dumbbell)
4
15 reps
RPE 7
7
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Good Morning
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Seated Hamstring Curl
1
1
1
1
20 reps
15 reps
10 reps
5 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
5
Lat Pulldown
3
8 reps
RPE 7.5
6
Shrug (Dumbbell)
4
15 reps
RPE 7
7
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 8.5
2
Back Extension
3
10 reps
RPE 8.5
3
Cable Low Row
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Bicep Curl (Cable)
2
12 reps
RPE 8.5
6
Lying Leg Raise
3
12 reps
RPE 8.5
Week 1
1 / 16 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@7
3
Single Leg Press
4 Sets
6 Reps
@7
4
Single Arm Shoulder Press
4 Sets
10 Reps
@7
5
Skull Crusher
3 Sets
12 Reps
@7
6
Push Up
3 Sets
AMRAP
@7
Day 2
1
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@7
2
Back Extension
3 Sets
10 Reps
@7
3
Cable Low Row
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Cable)
2 Sets
12 Reps
@7
6
Lying Leg Raise
3 Sets
12 Reps
@7
Day 3
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@7
3
Single Leg Press
4 Sets
6 Reps
@7
4
Single Arm Shoulder Press
4 Sets
10 Reps
@7
5
Skull Crusher
3 Sets
12 Reps
@7
6
Push Up
3 Sets
AMRAP
@7
Day 4
1
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@7
2
Back Extension
3 Sets
10 Reps
@7
3
Cable Low Row
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Bicep Curl (Cable)
2 Sets
12 Reps
@7
6
Lying Leg Raise
3 Sets
12 Reps
@7