logo
BoostcampPNG

Booty maker

by Adrian F.
2 athletes joined

Program Description

3 day split to build a MASSIVE booty!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 29, 2024 10:43
  • Last Edited
    Sep 10, 2024 01:53
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4-7 reps
7-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Goblet Squat
2
10-15 reps
RPE 9-10
3A
Bench Press (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-9
3B
Single Arm Row (Dumbbell)
1
2
4-6 reps
6-10 reps
RPE 7-8.5
RPE 8-10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Reverse Lunge (Dumbbell)
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-10 reps
10-15 reps
RPE 7-8.5
RPE 8-9.5
2A
Dip (Weighted)
1
1
1
6-10 reps
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
RPE 9-10
2B
Lat Pulldown
1
2
6-10 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Upright Row (Dumbbell)
3
10-20 reps
RPE 9-10
4A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 10
4B
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
8-10 reps
10-15 reps
RPE 9
RPE 9
1B
Leg Curl
2
10-15 reps
RPE 9
2
Single Leg Romanian Deadlift
3
8-15 reps
RPE 9
3
Hyperextension
2
AMRAP
RPE 10
4A
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
4B
Chin-Up (Assisted)
3
10-15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5B
Seated Calf Raise
2
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)
1 Set
1 Set
1 Set
4-7 Reps
7-10 Reps
10-15 Reps
@7-8.5
@8-9.5
@8-9.5
2
Goblet Squat
2 Sets
10-15 Reps
@9-10
3A
Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
@7-8.5
@8-9
3B
Single Arm Row (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-10 Reps
@7-8.5
@8-10
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4B
Reverse Lunge (Dumbbell)
2 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 2
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-10 Reps
10-15 Reps
@7-8.5
@8-9.5
2A
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
10-15 Reps
@8-9
@9-10
@9-10
2B
Lat Pulldown
1 Set
2 Sets
6-10 Reps
10-15 Reps
@8-9
@9-10
3
Upright Row (Dumbbell)
3 Sets
10-20 Reps
@9-10
4A
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
4B
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1A
Leg Extension
1 Set
2 Sets
8-10 Reps
10-15 Reps
@9
@9
1B
Leg Curl
2 Sets
10-15 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8-15 Reps
@9
3
Hyperextension
2 Sets
AMRAP
@10
4A
Standing Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
4B
Chin-Up (Assisted)
3 Sets
10-15 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9
5B
Seated Calf Raise
2 Sets
10-15 Reps
@9