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BoostcampPNG

Julie sin booty program <3

by Martin Lillebø
2 athletes joined

Program Description

større rumpestump

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 27, 2024 04:33
  • Last Edited
    Oct 20, 2024 06:24
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
3
Seated Calf Raise
1
1
1
8 reps
12 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
2
8 reps
6 reps
4 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
3
Hyperextension
1
1
1
15 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
4
Single Arm High Row (Cable)
1
1
1
12 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5
Pull-Up (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Preacher Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 8
4
Cable Crunch
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
5+ reps
3+ reps
1+ reps
3+ reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 8
3
Squat (Smith Machine)
1
1
1
12 reps
8 reps
10 reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
1
2
8-10 reps
10-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
-
-
-
Week 1
1 / 12 Weeks
Day 2
1
Hip Thrust (Machine)
1 Set
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
65%
75%
85%
3
Hyperextension
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@7.5
@8.5
@9
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@6.5
@7
@7.5
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7
@7.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5+ Reps
3+ Reps
1+ Reps
3+ Reps
75%
85%
95%
90%
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
3
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@7
@8
4
Cable Crunch
3 Sets
10-12 Reps
@6.5
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
5+ Reps
3+ Reps
1+ Reps
3+ Reps
75%
85%
95%
90%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@8
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
55%
65%
65%
4
Bulgarian Split Squat (Barbell)
1 Set
2 Sets
8-10 Reps
10-12 Reps
@7
@7.5
5
Hip Abductor (Machine)
1 Set
2 Sets
8-10 Reps
10-12 Reps
@7
@7.5
6
Hyperextension
1 Set
1 Set
1 Set
10+ Reps
12+ Reps
8+ Reps
-
-
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@7.5
3
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@6.5
@7
@7.5