Program Description
Intermediate strength training for women with a glute and delt focus
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMar 17, 2024 07:37
- Last EditedSep 04, 2024 09:49
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
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Curtesy Step Up
4
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike
1
20 mins
2
Banded Glute Activation
3
20 reps
3
Back Extension (Weighted)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 8.5
4
Hip Abductor (Machine)
1
3
15 reps
15 reps
RPE 7
RPE 8.5
5
Seated Hamstring Curl
4
10 reps
RPE 8.5
6
Banded Smith Machine Glute Bridges
4
12 reps
RPE 9
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
8
Split Squat (Smith Machine)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Pull-Up (Assisted)
4
12 reps
3
Single Arm High Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Bent Over Row (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Lateral Raise (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
7
Y Raise
1
1
1
1
15 reps
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Stepper
1
30 mins
2
Cable Crunch
4
15 reps
3
Decline Crunch (Weighted)
4
15 reps
4
Russian Twist (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Hip Thrust (Barbell)
1
1
2
15 reps
12 reps
10 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
20 mins
2
Dip (Assisted)
3
10 reps
3
Incline Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Plank
3
1 mins
6
Tricep Pushdown (Cable)
2
1
1
15 reps
12 reps
10 reps
7
Tricep Extension (Cable)
2
1
1
15 reps
12 reps
10 reps
8
Russian Twist (Dumbbell)
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
2
Banded Glute Activation
2
15 reps
RPE 8.5
3
Back Extension (Weighted)
2
1
1
15 reps
12 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Russian Twist (Dumbbell)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bike
1
25 mins
2
Banded Glute Activation
1
20 reps
3
Back Extension (Weighted)
4
15 reps
4
Squat (Smith Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5
Hip Thrust (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6
Sumo Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
7
Glute Kickback (Cable)
4
15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
2
Plank
1
1 mins
3
Russian Twist (Dumbbell)
4
15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
2
Plank
1
1 mins
3
Russian Twist (Dumbbell)
4
15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
2
Plank
1
1 mins
3
Russian Twist (Dumbbell)
4
15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
2
Plank
1
1 mins
3
Russian Twist (Dumbbell)
4
15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
2
Plank
1
1 mins
3
Russian Twist (Dumbbell)
4
15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
2
Plank
1
1 mins
3
Russian Twist (Dumbbell)
4
15 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bike
1
45 mins
2
Plank
1
1 mins
3
Russian Twist (Dumbbell)
4
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bike1 Set
20 mins
2
Banded Glute Activation3 Sets
20 Reps
3
Back Extension (Weighted)1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@8.5
4
Hip Abductor (Machine)1 Set
3 Sets
15 Reps
15 Reps
@7
@8.5
5
Seated Hamstring Curl4 Sets
10 Reps
@8.5
6
Banded Smith Machine Glute Bridges4 Sets
12 Reps
@9
7
Russian Twist (Dumbbell)4 Sets
15 Reps
@7
8
Curtesy Step Up4 Sets
10 Reps
@9.5
Day 3
1
Stair Stepper1 Set
30 mins
2
Cable Crunch4 Sets
15 Reps
3
Decline Crunch (Weighted)4 Sets
15 Reps
4
Russian Twist (Dumbbell)4 Sets
15 Reps
Day 2
1
1km Row1 Set
20 mins
2
Pull-Up (Assisted)4 Sets
12 Reps
3
Single Arm High Row (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Lateral Raise (Dumbbell)2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
Day 4
1
Bike1 Set
25 mins
2
Banded Glute Activation1 Set
20 Reps
3
Back Extension (Weighted)4 Sets
15 Reps
4
Squat (Smith Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Hip Thrust (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Sumo Squat1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Glute Kickback (Cable)4 Sets
15 Reps
Day 5
1
1km Row1 Set
20 mins
2
Dip (Assisted)3 Sets
10 Reps
3
Incline Chest Press (Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
4
Shoulder Press (Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5
Plank3 Sets
1 mins
6
Tricep Pushdown (Cable)2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
7
Tricep Extension (Cable)2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8
Russian Twist (Dumbbell)4 Sets
12 Reps
Day 6
1
Jog1 Set
20 mins
2
Banded Glute Activation2 Sets
15 Reps
@8.5
3
Back Extension (Weighted)2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9.5
@9.5
@9.5
4
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8.5
@8.5
5
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6
Leg Press1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
7
Russian Twist (Dumbbell)4 Sets
15 Reps
Day 7
1
Bike1 Set
45 mins
2
Plank1 Set
1 mins
3
Russian Twist (Dumbbell)4 Sets
15 Reps