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Alene Fit Full Body Workout

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Program Description

This program was created by Alene. I integrated it into this app to conveniently track my weight progress at the gym. All rights reserved to Alene

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 05, 2024 06:23
  • Last Edited
    Jul 16, 2024 09:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6.5
2
Hip Thrust (Barbell)
5
5 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6.5
4
Goblet Squat
5
5 reps
RPE 6.5
5
Good Morning
3
10 reps
RPE 6.5
6
Leg Press
4
15 reps
RPE 6.5
7
Russian Twist
2
25 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6.5
2
Hip Thrust (Barbell)
5
8 reps
RPE 6.5
3A
Goblet Squat
3
8 reps
RPE 6.5
3B
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Press
3
15 reps
RPE 6.5
6
Walking Lunge
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
2
25 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
3
Hip Thrust (Barbell)
4
10 reps
RPE 6.5
4
Goblet Squat
4
8 reps
RPE 6.5
5A
Good Morning
3
10 reps
RPE 6.5
5B
Hamstring Curl
3
20 reps
RPE 6.5
6
Leg Press
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
8 reps
RPE 6.5
2
Hip Thrust (Barbell)
2
2
1
8 reps
6 reps
10 reps
RPE 6.5
RPE 6.5
RPE 6.5
3A
Goblet Squat
4
10 reps
RPE 6.5
3B
Good Morning
4
10 reps
RPE 6.5
4
Walking Lunge
3
12 reps
RPE 6.5
5
Hyperextension
3
30 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 6.5
2
Hip Thrust (Barbell)
5
5 reps
RPE 6.5
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6.5
4
Goblet Squat
5
5 reps
RPE 6.5
5
Hamstring Curl
5
5 reps
RPE 6.5
6
Leg Extension
5
5 reps
RPE 6.5
7
Abs Crunch (Bodyweight)
3
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
12 reps
RPE 6.5
4B
Goblet Squat
3
12 reps
RPE 6.5
5
Leg Press
3
15 reps
RPE 6.5
6A
Hyperextension
3
20 reps
RPE 6.5
6B
Standing Calf Raise
3
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
30 reps
RPE 6.5
2A
Hip Thrust (Barbell)
4
8 reps
RPE 6.5
2B
Hip Thrust (Bodyweight)
4
15 reps
RPE 6.5
3A
Step-Up (Weighted)
4
8 reps
RPE 6.5
3B
Goblet Squat
4
10 reps
RPE 6.5
4
Walking Lunge
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
25 reps
RPE 6.5
2
Hip Thrust (Barbell)
1
2
2
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
3
Box Squat (Barbell)
4
10 reps
RPE 6.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 6.5
5
Goblet Squat
4
8 reps
RPE 6.5
6
Walking Lunge
3
52 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
4
15 reps
RPE 7
2A
Hip Thrust (Barbell)
4
10 reps
RPE 7
2B
Hip Thrust (Bodyweight)
4
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
5
Single Leg Press
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 7
2
Hip Thrust (Barbell)
5
5 reps
RPE 7
3
Goblet Squat
5
5 reps
RPE 7
4
Reverse Lunge (Dumbbell)
5
5 reps
RPE 7
5
Hamstring Curl
5
5 reps
RPE 7
6
Leg Extension
5
5 reps
RPE 7
7
Hyperextension
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5B
Chest Fly (Dumbbell)
3
8 reps
RPE 7
6
Arnold Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8 reps
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 6.5
2A
Lying Chest Press
4
8 reps
RPE 6.5
2B
Overhead Tricep Extension (Cable)
4
8 reps
RPE 6.5
3A
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6.5
3B
Tricep Pushdown (Cable)
4
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
25 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
12 reps
RPE 6.5
1B
Tricep Pushdown (Cable)
4
10 reps
RPE 6.5
2A
Overhead Press (Barbell)
4
6 reps
RPE 6.5
2B
Tricep Kickback
4
10 reps
RPE 6.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
4B
Chest Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Plank
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8 reps
RPE 7
1B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
2A
Chest Press (Machine)
4
10 reps
RPE 6.5
2B
Tricep Kickback
4
12 reps
RPE 6.5
3A
Lateral Raise (Dumbbell)
3
6 reps
RPE 6.5
3B
Front Raise
3
6 reps
RPE 6.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
5A
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
5B
Chest Fly (Dumbbell)
4
10 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 6.5
2
Arnold Press
4
8 reps
RPE 6.5
3A
Chest Fly (Dumbbell)
4
10 reps
RPE 6.5
3B
Overhead Tricep Extension (Cable)
4
10 reps
RPE 6.5
4A
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
4B
Tricep Kickback
4
12 reps
RPE 6.5
5A
Russian Twist
2
25 reps
RPE 6.5
5B
Plank
2
1 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
2A
Overhead Press (Dumbbell)
4
8 reps
RPE 6.5
2B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 6.5
3A
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
3B
Tricep Pushdown (Cable)
4
10 reps
RPE 6.5
4
Chest Press (Machine)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rear Delt Fly (Machine)
3
12 reps
RPE 6.5
1B
Chest Fly (Machine)
3
10 reps
RPE 6.5
2
Overhead Press (Barbell)
4
6 reps
RPE 6.5
3
Decline Bench Press (Barbell)
5
6 reps
RPE 6.5
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
4B
Front Raise
3
12 reps
RPE 6.5
5
Tricep Pushdown (Cable)
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 7
2
Overhead Press (Dumbbell)
5
6 reps
RPE 7
3A
Lying Chest Press
4
8 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
4
8 reps
RPE 7
4A
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4B
Tricep Kickback
4
15 reps
RPE 7
5
Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Bench Press (Barbell)
5
5 reps
RPE 7
4
Tricep Extension (Dumbbell)
5
5 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5B
Chest Fly (Dumbbell)
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank Walkout
2
8 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
5
5 reps
RPE 6.5
3A
Reverse Lunge (Bodyweight)
3
8 reps
RPE 6.5
3B
Push Up
3
10 reps
RPE 6.5
3C
Jump Squat
3
12 reps
RPE 6.5
4A
Plank
2
45 mins
RPE 6.5
4B
Side Plank
2
45 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
2
2
2
8 reps
6 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
3A
Walking Lunge
3
10 reps
RPE 6.5
3B
Push Up
3
12 reps
RPE 6.5
3C
Mountain Climber
3
20 reps
RPE 6.5
4
Russian Twist
2
25 reps
RPE 6.5
5
Abs Crunch (Bodyweight)
2
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
10 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6.5
3
Jump Squat
3
8 reps
RPE 6.5
4
Push Up
3
10 reps
RPE 6.5
5
Knee Raise (Captain's Chair)
3
15 reps
RPE 6.5
6A
Abs Crunch (Bodyweight)
2
15 reps
RPE 6.5
6B
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3A
Jumping Jack
3
30 reps
RPE 6.5
3B
Push Up
3
10 reps
RPE 6.5
3C
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6.5
3D
Plank
3
1 mins
RPE 6.5
4
Abs Crunch (Bodyweight)
2
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 6.5
3A
Kettlebell Press
3
10 reps
RPE 6.5
3B
Push Up
3
8 reps
RPE 6.5
3C
Jumping Lunge
3
8 reps
RPE 6.5
3D
Farmer's Walk (Weighted)
3
40 reps
RPE 6.5
4A
Bicycle Crunch
2
15 reps
RPE 6.5
4B
Side Bend (Dumbbell)
2
30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
10 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
2
2
2
8 reps
6 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
3A
Jump Squat
3
16 reps
RPE 6.5
3B
Push Up
3
10 reps
RPE 6.5
3C
Bent Over Row (Kettlebell)
3
12 reps
RPE 6.5
3D
Mountain Climber
3
20 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
10 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6.5
3A
Reverse Lunge (Dumbbell)
3
8 reps
RPE 6.5
3B
Push Up
3
10 reps
RPE 6.5
3C
Jump Squat
3
12 reps
RPE 6.5
3D
Turkish Get Up
3
10 reps
RPE 6.5
4A
Plank
2
1 mins
RPE 6.5
4B
Side Plank
2
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 7
2
Deadlift (Barbell)
5
5 reps
RPE 7
3A
Snatch (Kettlebell)
3
12 reps
RPE 7
3B
Push Up
3
10 reps
RPE 7
3C
Jumping Lunge
3
12 reps
RPE 7
3D
Mountain Climber
3
40 reps
RPE 7
4A
Abs Crunch (Bodyweight)
2
15 reps
RPE 7
4B
Reverse Abs Crunch (Bodyweight)
2
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3A
Jump Squat
3
12 reps
RPE 7
3B
Push Up
3
10 reps
RPE 7
3C
Hamstring Curl
3
25 reps
RPE 7
3D
Burpee (No Push Up)
3
40 reps
RPE 7
4
Knee Raise (Captain's Chair)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Barbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 6.5
2
Pull-Up (Assisted)
4
8 reps
RPE 6.5
3A
Seated Row (Cable)
4
10 reps
RPE 6.5
3B
Hammer Curl
4
10 reps
RPE 6.5
4A
Hyperextension
3
15 reps
RPE 6.5
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
2
Pull-Up (Assisted)
4
8 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
4A
Seated Row (Cable)
4
8 reps
RPE 6.5
4B
Straight Arm Pull Down
4
10 reps
RPE 6.5
5
Bicep Curl (Cable)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
4
10 reps
RPE 6.5
3
Lat Pulldown
4
10 reps
RPE 6.5
4
T-Bar Row
3
10 reps
RPE 6.5
5A
Hammer Curl
3
12 reps
RPE 6.5
5B
Hyperextension
3
15 reps
RPE 6.5
6
Knee Raise (Captain's Chair)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
4
12 reps
RPE 6.5
5B
Bicep Curl (Cable)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6 reps
RPE 6.5
2
Bent Over Row (Barbell)
4
10 reps
RPE 6.5
3A
Straight Arm Pull Down
3
12 reps
RPE 6.5
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
4
Seated Row (Machine)
3
8 reps
RPE 6.5
5A
Hammer Curl
3
12 reps
RPE 6.5
5B
Hyperextension
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
8 reps
RPE 6.5
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 6.5
3
Lat Pulldown
2
8 reps
RPE 6.5
4
Seated Row (Machine)
4
8 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
6A
Hammer Curl
3
8 reps
RPE 6.5
6B
Hyperextension
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Dumbbell)
5
8 reps
RPE 6.5
1B
Lat Pulldown
5
8 reps
RPE 6.5
2
Pull-Up (Assisted)
4
8 reps
RPE 6.5
3
Seated Row (Machine)
3
12 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
5
Hammer Curl
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4A
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4B
Straight Arm Pull Down
4
12 reps
RPE 7
5
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
5
5 reps
RPE 7
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 7
4
Seated Row (Cable)
5
5 reps
RPE 7
5A
Straight Arm Pull Down
5
12 reps
RPE 7
5B
Hammer Curl
5
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Dumbbell)
5
10 reps
RPE 6.5
4B
Bulgarian Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
30 reps
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 7
3A
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3B
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 6.5
4
Reverse Lunge (Dumbbell)
4
8 reps
RPE 6.5
5A
Step-Up (Weighted)
3
8 reps
RPE 6.5
5B
Goblet Squat
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 6.5
2
Box Squat (Barbell)
4
10 reps
RPE 6.5
3A
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3B
Reverse Lunge (Dumbbell)
4
10 reps
RPE 6.5
4
Hamstring Curl
4
10 reps
RPE 6.5
5A
Leg Extension
3
12 reps
RPE 6.5
5B
Jump Squat
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6.5
2
Squat (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6.5
5
Goblet Squat
3
8 reps
RPE 6.5
6A
Hip Abductor (Machine)
4
15 reps
RPE 6.5
6B
Hip Adductor (Machine)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
30 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
5
5 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
5
12 reps
RPE 6.5
6
Walking Lunge
3
52 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 6.5
2
Squat (Paused)
5
8 reps
RPE 6.5
3
Hip Thrust (Dumbbell)
5
8 reps
RPE 6.5
4
Romanian Deadlift (Dumbbell)
5
8 reps
RPE 6.5
5A
Lateral Lunge
4
8 reps
RPE 6.5
5B
Good Morning
4
8 reps
RPE 6.5
6
Jump Squat
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
4
20 reps
RPE 6.5
1B
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 6.5
2
Squat (Barbell)
4
8 reps
RPE 6.5
3A
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3B
Reverse Lunge (Dumbbell)
4
8 reps
RPE 6.5
4A
Pull Through (Cable)
3
15 reps
RPE 6.5
4B
Goblet Squat
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6.5
5A
Good Morning
3
10 reps
RPE 6.5
5B
Seated Hamstring Curl
3
10 reps
RPE 6.5
6
Hip Thrust (Barbell)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3A
Hip Thrust (Dumbbell)
4
15 reps
RPE 7
3B
Lateral Lunge (Weighted)
4
8 reps
RPE 7
4A
Hamstring Curl
3
12 reps
RPE 7
4B
Leg Extension
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
15 reps
RPE 7
2
Squat (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
5 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
5
5 reps
RPE 7
5A
Good Morning
3
12 reps
RPE 7
5B
Leg Extension
3
12 reps
RPE 7
6
Walking Lunge
3
52 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6.5
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6.5
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6.5
4
Goblet Squat
5 Sets
5 Reps
@6.5
5
Good Morning
3 Sets
10 Reps
@6.5
6
Leg Press
4 Sets
15 Reps
@6.5
7
Russian Twist
2 Sets
25 Reps
@6.5
Day 3
1
Plank Walkout
2 Sets
8 Reps
@6.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
5B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@7
6
Arnold Press
3 Sets
12 Reps
@7
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Barbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Dumbbell)
5 Sets
10 Reps
@6.5
4B
Bulgarian Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5