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BoostcampPNG

Peach project dr.glute

by Beata S.

Program Description

Glute growth

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2025 04:17
  • Last Edited
    Feb 02, 2025 05:37
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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
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Reverse Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Hip Abductor (Machine)
1
1
1
25 reps
22 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Standing Calf Raise
1
1
1
20 reps
17 reps
15 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
3
Incline Pushdown (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
1
1
1
25 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
5
Incline Curl (Dumbbell)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
6
Hammer Curl
1
1
1
18 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Cable Crunch
3
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
1
1
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
15 reps
13 reps
11 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
5
Hip Adductor (Machine)
1
1
1
1
25 reps
22 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Fly Press (Dumbbell)
1
1
1
18 reps
15 reps
13 reps
RPE 7
RPE 7
RPE 7
3
Overhead Tricep Extension (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Lying Side Lateral Raise
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Cable Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
7
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
15 reps
12 reps
11 reps
RPE 7
RPE 7
RPE 7
2
Sumo Squat
1
1
1
13 reps
11 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
23 reps
20 reps
18 reps
RPE 7
RPE 7
RPE 7
4
Glute Kickback (Cable)
1
1
1
20 reps
18 reps
15 reps
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
11 Reps
@7
@7
@7
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
@7
@7
@7
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
25 Reps
22 Reps
20 Reps
@7
@7
@7
5
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
17 Reps
15 Reps
@7
@7
@7
Day 2
1
Seated Row (Machine)
1 Set
1 Set
1 Set
13 Reps
11 Reps
9 Reps
@7
@7
@7
2
Lat Pulldown
1 Set
1 Set
1 Set
25 Reps
20 Reps
18 Reps
@7
@7
@7
3
Incline Pushdown (Cable)
1 Set
1 Set
1 Set
18 Reps
15 Reps
13 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
25 Reps
20 Reps
18 Reps
@7
@7
@7
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
6
Hammer Curl
1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
@7
@7
@7
7
Cable Crunch
3 Sets
25 Reps
@7
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
13 Reps
11 Reps
9 Reps
@7
@7
@7
2
B-Stance Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
@7
@7
@7
3
Split Squat Front Foot Elevated (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
@7
@7
@7
4
Leg Extension
1 Set
1 Set
1 Set
18 Reps
15 Reps
13 Reps
@7
@7
@7
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
25 Reps
22 Reps
20 Reps
18 Reps
@7
@7
@7
@7
Day 4
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@7
@7
@7
@7
2
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
18 Reps
15 Reps
13 Reps
@7
@7
@7
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
@7
@7
@7
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
@7
@7
@7
6
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
7
Dip (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
Day 5
1
Good Morning
1 Set
1 Set
1 Set
15 Reps
12 Reps
11 Reps
@7
@7
@7
2
Sumo Squat
1 Set
1 Set
1 Set
13 Reps
11 Reps
9 Reps
@7
@7
@7
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
23 Reps
20 Reps
18 Reps
@7
@7
@7
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
20 Reps
18 Reps
15 Reps
@7
@7
@7
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7