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BoostcampPNG

Women workout

by Filipemonteiro_pt
32 athletes joined

Program Description

Grow your fuckin glutes

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 27, 2024 09:18
  • Last Edited
    Oct 25, 2024 11:55
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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
Seated Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 6.5
RPE 8
RPE 9
2
Squat (Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
1
1
20-18 reps
10-8 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 8
RPE 10
RPE 10
RPE 8
4B
Sissy Squat
2
1
1
1
8-6 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 10
RPE 10
RPE 10
5
Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 8.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 6.5
RPE 8
RPE 9
2
Squat (Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
1
1
20-18 reps
10-8 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 8
RPE 10
RPE 10
RPE 8
4B
Sissy Squat
2
1
1
1
8-6 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 10
RPE 10
RPE 10
5
Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 8.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 6.5
RPE 8
RPE 9
2
Squat (Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
1
1
20-18 reps
10-8 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 8
RPE 10
RPE 10
RPE 8
4B
Sissy Squat
2
1
1
1
8-6 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 10
RPE 10
RPE 10
5
Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 8.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 6.5
RPE 8
RPE 9
2
Squat (Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
1
1
20-18 reps
10-8 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 8
RPE 10
RPE 10
RPE 8
4B
Sissy Squat
2
1
1
1
8-6 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 10
RPE 10
RPE 10
5
Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 8.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 6.5
RPE 8
RPE 9
2
Squat (Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
1
1
20-18 reps
10-8 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 8
RPE 10
RPE 10
RPE 8
4B
Sissy Squat
2
1
1
1
8-6 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 10
RPE 10
RPE 10
5
Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 8.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 6.5
RPE 8
RPE 9
2
Squat (Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
1
1
20-18 reps
10-8 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 8
RPE 10
RPE 10
RPE 8
4B
Sissy Squat
2
1
1
1
8-6 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 10
RPE 10
RPE 10
5
Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 8.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 6.5
RPE 8
RPE 9
2
Squat (Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
1
1
20-18 reps
10-8 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 8
RPE 10
RPE 10
RPE 8
4B
Sissy Squat
2
1
1
1
8-6 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 10
RPE 10
RPE 10
5
Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 8.5
RPE 8
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 6.5
RPE 8
RPE 9
2
Squat (Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
4A
Leg Extension
1
1
1
1
1
20-18 reps
10-8 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 8
RPE 10
RPE 10
RPE 8
4B
Sissy Squat
2
1
1
1
8-6 reps
8-6 reps
6-4 reps
800-800 reps
RPE 8
RPE 10
RPE 10
RPE 10
5
Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
10 reps
20 reps
RPE 8.5
RPE 8
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
8-6 reps
6-4 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
15-10 reps
6-8 reps
6-4 reps
15-10 reps
RPE 6.5
RPE 8
RPE 10
RPE 8
3
Chest Fly (Machine)
1
1 mins
RPE 10
4
Arnold Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
6
Bar Skull Crusher
1
1
1
20-15 reps
15-12 reps
12-10 reps
RPE 8.5
RPE 9
RPE 10
7A
Triceps Rope Above Head
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
8-6 reps
6-4 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
15-10 reps
6-8 reps
6-4 reps
15-10 reps
RPE 6.5
RPE 8
RPE 10
RPE 8
3
Chest Fly (Machine)
1
1 mins
RPE 10
4
Arnold Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
6
Bar Skull Crusher
1
1
1
20-15 reps
15-12 reps
12-10 reps
RPE 8.5
RPE 9
RPE 10
7A
Triceps Rope Above Head
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
8-6 reps
6-4 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
15-10 reps
6-8 reps
6-4 reps
15-10 reps
RPE 6.5
RPE 8
RPE 10
RPE 8
3
Chest Fly (Machine)
1
1 mins
RPE 10
4
Arnold Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
6
Bar Skull Crusher
1
1
1
20-15 reps
15-12 reps
12-10 reps
RPE 8.5
RPE 9
RPE 10
7A
Triceps Rope Above Head
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
8-6 reps
6-4 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
15-10 reps
6-8 reps
6-4 reps
15-10 reps
RPE 6.5
RPE 8
RPE 10
RPE 8
3
Chest Fly (Machine)
1
1 mins
RPE 10
4
Arnold Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
6
Bar Skull Crusher
1
1
1
20-15 reps
15-12 reps
12-10 reps
RPE 8.5
RPE 9
RPE 10
7A
Triceps Rope Above Head
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
8-6 reps
6-4 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
15-10 reps
6-8 reps
6-4 reps
15-10 reps
RPE 6.5
RPE 8
RPE 10
RPE 8
3
Chest Fly (Machine)
1
1 mins
RPE 10
4
Arnold Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
6
Bar Skull Crusher
1
1
1
20-15 reps
15-12 reps
12-10 reps
RPE 8.5
RPE 9
RPE 10
7A
Triceps Rope Above Head
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
8-6 reps
6-4 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
15-10 reps
6-8 reps
6-4 reps
15-10 reps
RPE 6.5
RPE 8
RPE 10
RPE 8
3
Chest Fly (Machine)
1
1 mins
RPE 10
4
Arnold Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
6
Bar Skull Crusher
1
1
1
20-15 reps
15-12 reps
12-10 reps
RPE 8.5
RPE 9
RPE 10
7A
Triceps Rope Above Head
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
8-6 reps
6-4 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
15-10 reps
6-8 reps
6-4 reps
15-10 reps
RPE 6.5
RPE 8
RPE 10
RPE 8
3
Chest Fly (Machine)
1
1 mins
RPE 10
4
Arnold Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
6
Bar Skull Crusher
1
1
1
20-15 reps
15-12 reps
12-10 reps
RPE 8.5
RPE 9
RPE 10
7A
Triceps Rope Above Head
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
8-6 reps
6-4 reps
RPE 7
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
1
15-10 reps
6-8 reps
6-4 reps
15-10 reps
RPE 6.5
RPE 8
RPE 10
RPE 8
3
Chest Fly (Machine)
1
1 mins
RPE 10
4
Arnold Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
6
Bar Skull Crusher
1
1
1
20-15 reps
15-12 reps
12-10 reps
RPE 8.5
RPE 9
RPE 10
7A
Triceps Rope Above Head
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
3
AMRAP
-
4
Barbell Row
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 6.5
RPE 8
RPE 10
5
Hammer Curl
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
7
Upright Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
8
Hip Extension
1
1
1
1
15-12 reps
12-8 reps
8-6 reps
15-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
3
AMRAP
-
4
Barbell Row
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 6.5
RPE 8
RPE 10
5
Hammer Curl
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
7
Upright Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
8
Hip Extension
1
1
1
1
15-12 reps
12-8 reps
8-6 reps
15-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
3
AMRAP
-
4
Barbell Row
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 6.5
RPE 8
RPE 10
5
Hammer Curl
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
7
Upright Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
8
Hip Extension
1
1
1
1
15-12 reps
12-8 reps
8-6 reps
15-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
3
AMRAP
-
4
Barbell Row
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 6.5
RPE 8
RPE 10
5
Hammer Curl
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
7
Upright Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
8
Hip Extension
1
1
1
1
15-12 reps
12-8 reps
8-6 reps
15-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
3
AMRAP
-
4
Barbell Row
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 6.5
RPE 8
RPE 10
5
Hammer Curl
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
7
Upright Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
8
Hip Extension
1
1
1
1
15-12 reps
12-8 reps
8-6 reps
15-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
3
AMRAP
-
4
Barbell Row
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 6.5
RPE 8
RPE 10
5
Hammer Curl
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
7
Upright Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
8
Hip Extension
1
1
1
1
15-12 reps
12-8 reps
8-6 reps
15-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
3
AMRAP
-
4
Barbell Row
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 6.5
RPE 8
RPE 10
5
Hammer Curl
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
7
Upright Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
8
Hip Extension
1
1
1
1
15-12 reps
12-8 reps
8-6 reps
15-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
3
AMRAP
-
4
Barbell Row
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 6.5
RPE 8
RPE 10
5
Hammer Curl
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
1
1
12-10 reps
10-8 reps
6-4 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
7
Upright Row (Cable)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 10
8
Hip Extension
1
1
1
1
15-12 reps
12-8 reps
8-6 reps
15-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
15-10 reps
15-10 reps
15-10 reps
RPE 6
RPE 7
RPE 7.5
2
Squat (Low Bar)
1
1
1
1
12-10 reps
10-8 reps
8-6 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
3
Clean Deadlift
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Stiff Leg Deadlift
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
18-16 reps
16-14 reps
12-10 reps
RPE 6.5
RPE 8
RPE 10
6
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
7
Standing Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
15-10 reps
15-10 reps
15-10 reps
RPE 6
RPE 7
RPE 7.5
2
Squat (Low Bar)
1
1
1
1
12-10 reps
10-8 reps
8-6 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
3
Clean Deadlift
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Stiff Leg Deadlift
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
18-16 reps
16-14 reps
12-10 reps
RPE 6.5
RPE 8
RPE 10
6
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
7
Standing Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
15-10 reps
15-10 reps
15-10 reps
RPE 6
RPE 7
RPE 7.5
2
Squat (Low Bar)
1
1
1
1
12-10 reps
10-8 reps
8-6 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
3
Clean Deadlift
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Stiff Leg Deadlift
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
18-16 reps
16-14 reps
12-10 reps
RPE 6.5
RPE 8
RPE 10
6
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
7
Standing Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
15-10 reps
15-10 reps
15-10 reps
RPE 6
RPE 7
RPE 7.5
2
Squat (Low Bar)
1
1
1
1
12-10 reps
10-8 reps
8-6 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
3
Clean Deadlift
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Stiff Leg Deadlift
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
18-16 reps
16-14 reps
12-10 reps
RPE 6.5
RPE 8
RPE 10
6
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
7
Standing Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
15-10 reps
15-10 reps
15-10 reps
RPE 6
RPE 7
RPE 7.5
2
Squat (Low Bar)
1
1
1
1
12-10 reps
10-8 reps
8-6 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
3
Clean Deadlift
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Stiff Leg Deadlift
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
18-16 reps
16-14 reps
12-10 reps
RPE 6.5
RPE 8
RPE 10
6
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
7
Standing Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
15-10 reps
15-10 reps
15-10 reps
RPE 6
RPE 7
RPE 7.5
2
Squat (Low Bar)
1
1
1
1
12-10 reps
10-8 reps
8-6 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
3
Clean Deadlift
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Stiff Leg Deadlift
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
18-16 reps
16-14 reps
12-10 reps
RPE 6.5
RPE 8
RPE 10
6
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
7
Standing Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
15-10 reps
15-10 reps
15-10 reps
RPE 6
RPE 7
RPE 7.5
2
Squat (Low Bar)
1
1
1
1
12-10 reps
10-8 reps
8-6 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
3
Clean Deadlift
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Stiff Leg Deadlift
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
18-16 reps
16-14 reps
12-10 reps
RPE 6.5
RPE 8
RPE 10
6
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
7
Standing Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
15-10 reps
15-10 reps
15-10 reps
RPE 6
RPE 7
RPE 7.5
2
Squat (Low Bar)
1
1
1
1
12-10 reps
10-8 reps
8-6 reps
12-10 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
3
Clean Deadlift
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Stiff Leg Deadlift
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
18-16 reps
16-14 reps
12-10 reps
RPE 6.5
RPE 8
RPE 10
6
Hip Thrust (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
7
Standing Calf Raise
1
1
1
20-15 reps
20-15 reps
20-15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
10-8 reps
6-4 reps
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Paused)
1
1
1
10-8 reps
6-4 reps
4-2 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Front Raise
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9
6
Pull-Up (Weighted)
3
AMRAP
-
7
Incline Curl (Dumbbell)
1
1
1
12-10 reps
10-8 reps
10-8 reps
RPE 8
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
10-8 reps
6-4 reps
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Paused)
1
1
1
10-8 reps
6-4 reps
4-2 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Front Raise
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9
6
Pull-Up (Weighted)
3
AMRAP
-
7
Incline Curl (Dumbbell)
1
1
1
12-10 reps
10-8 reps
10-8 reps
RPE 8
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
10-8 reps
6-4 reps
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Paused)
1
1
1
10-8 reps
6-4 reps
4-2 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Front Raise
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9
6
Pull-Up (Weighted)
3
AMRAP
-
7
Incline Curl (Dumbbell)
1
1
1
12-10 reps
10-8 reps
10-8 reps
RPE 8
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
10-8 reps
6-4 reps
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Paused)
1
1
1
10-8 reps
6-4 reps
4-2 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Front Raise
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9
6
Pull-Up (Weighted)
3
AMRAP
-
7
Incline Curl (Dumbbell)
1
1
1
12-10 reps
10-8 reps
10-8 reps
RPE 8
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
10-8 reps
6-4 reps
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Paused)
1
1
1
10-8 reps
6-4 reps
4-2 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Front Raise
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9
6
Pull-Up (Weighted)
3
AMRAP
-
7
Incline Curl (Dumbbell)
1
1
1
12-10 reps
10-8 reps
10-8 reps
RPE 8
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
10-8 reps
6-4 reps
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Paused)
1
1
1
10-8 reps
6-4 reps
4-2 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Front Raise
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9
6
Pull-Up (Weighted)
3
AMRAP
-
7
Incline Curl (Dumbbell)
1
1
1
12-10 reps
10-8 reps
10-8 reps
RPE 8
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
10-8 reps
6-4 reps
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Paused)
1
1
1
10-8 reps
6-4 reps
4-2 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Front Raise
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9
6
Pull-Up (Weighted)
3
AMRAP
-
7
Incline Curl (Dumbbell)
1
1
1
12-10 reps
10-8 reps
10-8 reps
RPE 8
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12-10 reps
10-8 reps
6-4 reps
RPE 7
RPE 9.5
RPE 8.5
2
Bench Press (Paused)
1
1
1
10-8 reps
6-4 reps
4-2 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Front Raise
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
12-10 reps
10-8 reps
8-6 reps
RPE 8
RPE 8.5
RPE 9
6
Pull-Up (Weighted)
3
AMRAP
-
7
Incline Curl (Dumbbell)
1
1
1
12-10 reps
10-8 reps
10-8 reps
RPE 8
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Seated Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@6.5
@8
@9
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9
@10
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20-18 Reps
10-8 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@8
@10
@10
@8
4B
Sissy Squat
2 Sets
1 Set
1 Set
1 Set
8-6 Reps
8-6 Reps
6-4 Reps
800-800 Reps
@8
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@7
@8
@9
@10
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
20 Reps
@8.5
@8
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
8-6 Reps
6-4 Reps
@7
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15-10 Reps
6-8 Reps
6-4 Reps
15-10 Reps
@6.5
@8
@10
@8
3
Chest Fly (Machine)
1 Set
1 mins
@10
4
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@10
6
Bar Skull Crusher
1 Set
1 Set
1 Set
20-15 Reps
15-12 Reps
12-10 Reps
@8.5
@9
@10
7A
Triceps Rope Above Head
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8.5
@9
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
3
Pull-Up (Weighted)
3 Sets
AMRAP
-
4
Barbell Row
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@6.5
@8
@10
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
12-10 Reps
@6.5
@8
@9.5
@10
7
Upright Row (Cable)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@10
8
Hip Extension
1 Set
1 Set
1 Set
1 Set
15-12 Reps
12-8 Reps
8-6 Reps
15-12 Reps
@7
@8
@8.5
@10
Day 4
1
Seated Calf Raise
1 Set
1 Set
1 Set
15-10 Reps
15-10 Reps
15-10 Reps
@6
@7
@7.5
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
12-10 Reps
@6.5
@8
@9
@10
3
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9.5
4
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
18-16 Reps
16-14 Reps
12-10 Reps
@6.5
@8
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9.5
7
Standing Calf Raise
1 Set
1 Set
1 Set
20-15 Reps
20-15 Reps
20-15 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
6-4 Reps
@7
@9.5
@8.5
2
Bench Press (Paused)
1 Set
1 Set
1 Set
10-8 Reps
6-4 Reps
4-2 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
4
Front Raise
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
8-6 Reps
@8
@8.5
@9
6
Pull-Up (Weighted)
3 Sets
AMRAP
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-10 Reps
10-8 Reps
10-8 Reps
@8
@9.5
@10