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Strength training

by Nicky P.

Program Description

Unleash your potential with this comprehensive 12-week strength training program designed for muscle building and sculpting. Comprising 48 sessions, each lasting around 50 minutes, this program is tailored for novice lifters and requires minimal equipment, making it perfect for your garage gym. You'll engage in a variety of exercises, including barbell squats, dumbbell bench presses, and hip thrusts, ensuring a well-rounded approach to strength development. Get ready to transform your physique and boost your confidence as you progress through this structured and motivating workout journey!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 01, 2026 06:54
  • Last Edited
    Feb 01, 2026 09:32
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.3%
Hamstrings
15.7%
Quadriceps
14.6%
Abs
10.9%
Triceps
6.7%
Upper Back
5%
Front Delts
4.2%
Lower Back
3.9%
Adductors
3.6%
Lats
3.4%
Biceps
3.4%
Middle Delts
3.4%
Chest
1.7%
Rear Delts
1.7%
Stretching
1.7%
Forearms
0.8%
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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
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
4
Glute Kickback (Cable)
3
6 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 6.5
2
Lat Pulldown
3
6 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
6 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
6
Face Pull
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
RPE 6.5
2
Step-Up (Weighted)
3
6 reps
RPE 6.5
3
Glute Med Kickback
3
6 reps
RPE 6.5
4
Reverse Lunge (Barbell)
3
6 reps
RPE 6.5
5
Cable Crunch
3
6 reps
RPE 6.5
6
Dead Bug
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
2
Walking Lunge (Dumbbell)
3
6 reps
RPE 6.5
3
Bent Over Row (Dumbbell)
3
6 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
6 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
3
6 reps
RPE 6.5
6
Goblet Squat
3
6 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@6.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
@6.5
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@6.5
4
Glute Kickback (Cable)
3 Sets
6 Reps
@6.5
5
Hip Thrust (Barbell)
3 Sets
6 Reps
@6.5
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@6.5
2
Lat Pulldown
3 Sets
6 Reps
@6.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@6.5
4
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
@6.5
5
Lateral Raise (Dumbbell)
3 Sets
6 Reps
@6.5
6
Face Pull
3 Sets
6 Reps
@6.5
Day 3
1
Hip Thrust (Barbell)
4 Sets
6 Reps
@6.5
2
Step-Up (Weighted)
3 Sets
6 Reps
@6.5
3
Glute Med Kickback
3 Sets
6 Reps
@6.5
4
Reverse Lunge (Barbell)
3 Sets
6 Reps
@6.5
5
Cable Crunch
3 Sets
6 Reps
@6.5
6
Dead Bug
3 Sets
6 Reps
@6.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
6 Reps
@6.5
3
Bent Over Row (Dumbbell)
3 Sets
6 Reps
@6.5
4
Hammer Curl (Dumbbell)
3 Sets
6 Reps
@6.5
5
Overhead Extension (Dumbbell)
3 Sets
6 Reps
@6.5
6
Goblet Squat
3 Sets
6 Reps
@6.5