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BoostcampPNG

Julie sin booty program <3 v2

by Martin Lillebø
1 athletes joined

Program Description

Laget spesielt for min vakre Julie, for å hjelpe deg å nå målene dine og føle deg mer selvsikker. Hver øvelse er nøye valgt med tanke på deg og det du ønsker å oppnå. Du er allerede perfekt i mine øyne, men jeg vet hvor mye dette betyr for deg, og jeg vil være der og støtte deg hele veien 💕 Dette programmet er designa for å: - Gi deg større og sterkere rumpestump - Booste selvtilliten din enda mer - Hjelpe deg å føle deg som den baddie’n du er - Gjøre treningsøktene morsomme og motiverende Jeg har brukt tid på å researche og planlegge hver eneste øvelse, fordi du fortjener det aller beste <3 Når du føler deg sliten eller umotivert, så husk at jeg også er her for deg. Du er så utrolig sterk allerede, og jeg er så stolt av at du vil pushe deg selv til å nå målene dine. Hver gang du trener, tenk på at det er jeg som har laget dette spesielt for deg. Tenk på hvor sykt godt det blir å se resultatene sammen, feire fremgangen din, og ikke minst - se det nydelige smilet ditt når du når målene dine. For det kommer du til å gjøre, det er jeg sikker på :) Husk nå jenta mi: - Du er perfekt akkurat som du er - Jeg er din største supporter og motivator - Vi gjør dette sammen, Du er ikke alene ❤️ Gleder meg til å være med deg hele veien. Elsker deg masse min jenta mi <3 PS: Ikke glem å sende meg masse progress pics så jeg kan uhm… dokumentere fremgangen din 😁👍 😘​​​​​​​​​​​​​​​​

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 30, 2024 09:34
  • Last Edited
    Oct 31, 2024 11:15
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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
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
Incline Bench Press (Smith Machine)
1
1
1
6 reps
8 reps
10 reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2
1
10-12 reps
8-10 reps
RPE 6.5
RPE 7.5
4
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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
2
1
10 reps
20 reps
10 reps
65%
60%
70%
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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 (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
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
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
8+ reps
6+ reps
4+ reps
6+ reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
10 reps
12 reps
75%
70%
65%
3
Squat (Smith Machine)
1
1
1
8 reps
6 reps
4 reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 7.5
RPE 8
5
Hip Abductor (Machine)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 7.5
6
Hyperextension
1
1
1
10+ reps
12+ reps
8+ reps
RPE 6.5
RPE 7
RPE 8
Week 1
1 / 12 Weeks
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 (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7
@8
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
8+ Reps
6+ Reps
4+ Reps
6+ Reps
65%
75%
85%
80%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
10 Reps
12 Reps
75%
70%
65%
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
65%
75%
85%
4
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7.5
@8
5
Hip Abductor (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@7.5
6
Hyperextension
1 Set
1 Set
1 Set
10+ Reps
12+ Reps
8+ Reps
@6.5
@7
@8
Day 2
1
Hip Thrust (Machine)
1 Set
2 Sets
1 Set
10 Reps
20 Reps
10 Reps
65%
60%
70%
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 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
6 Reps
4 Reps
65%
75%
85%
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
75%
70%
65%
3
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@6.5
@7.5
4
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@6.5
@7
@7.5