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BoostcampPNG

Fit Booty Bod

by Connor P.
48 athletes joined

Program Description

A workout program with a good mix of cardio and weightlifting with an emphasis on glute development.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 07, 2024 08:42
  • Last Edited
    Oct 17, 2024 10:02
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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
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Press (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
3
Push-up on Dumbbell
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
4
Chest Supported Row (Machine)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9.5
5
Run
1
25 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
5 mins
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
3
6-10 reps
4-6 reps
8-12 reps
RPE 6
RPE 6
RPE 9
3
Bulgarian Split Squat (Smith Machine)
1
3
6-10 reps
6-10 reps
RPE 6
RPE 8.5
4
Hip Abductor (Machine)
4
10-15 reps
RPE 10
5
Stairmaster
1
20 mins
-
6
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
AMRAP
RPE 9
2
Chest Press (Machine)
1
3
6-10 reps
8-12 reps
RPE 6
RPE 9
3
Single Arm Row (Dumbbell)
1
3
6 reps
10 reps
RPE 6
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Run
1
15 mins
-
6
Abs
1
5 mins
-
7
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
1
1
4
6-10 reps
4-6 reps
10-15 reps
RPE 6
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
3
6 reps
10 reps
RPE 6
RPE 9.5
4
Abs
1
10 reps
-
5
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
2
Stretching
1
10 mins
-
3
PT
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Goblet Squat
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9.5
3
Hip Abductor (Machine)
1
3
6 reps
10 reps
RPE 6
RPE 10
4
Chest Supported Row (Machine)
1
3
6-10 reps
8-15 reps
RPE 6
RPE 9
5
Chest Fly (Cable)
1
3
6-10 reps
10-15 reps
RPE 6
RPE 9
6
Abs
1
5 mins
-
7
Run
1
10 mins
-
8
Stretching
1
5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Slight Incline Press (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
2
Lat Pulldown
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
3
Push-up on Dumbbell
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9.5
5
Run
1 Set
25 mins
-
6
Stretching
1 Set
5 mins
-
Day 2
1
Bike
1 Set
5 mins
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
6-10 Reps
4-6 Reps
8-12 Reps
@6
@6
@9
3
Bulgarian Split Squat (Smith Machine)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@6
@8.5
4
Hip Abductor (Machine)
4 Sets
10-15 Reps
@10
5
Stairmaster
1 Set
20 mins
-
6
Stretching
1 Set
5 mins
-
Day 5
1
Run
1 Set
45 mins
-
2
Stretching
1 Set
10 mins
-
3
PT
1 Set
5 mins
-
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
@9
2
Chest Press (Machine)
1 Set
3 Sets
6-10 Reps
8-12 Reps
@6
@9
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
6 Reps
10 Reps
@6
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Run
1 Set
15 mins
-
6
Abs
1 Set
5 mins
-
7
Stretching
1 Set
5 mins
-
Day 4
1
Glute Kickback
1 Set
1 Set
4 Sets
6-10 Reps
4-6 Reps
10-15 Reps
@6
@6
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
3 Sets
6 Reps
10 Reps
@6
@9.5
4
Abs
1 Set
10 Reps
-
5
Stretching
1 Set
10 mins
-
Day 6
1
Run
1 Set
10 mins
-
2
Goblet Squat
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9.5
3
Hip Abductor (Machine)
1 Set
3 Sets
6 Reps
10 Reps
@6
@10
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-10 Reps
8-15 Reps
@6
@9
5
Chest Fly (Cable)
1 Set
3 Sets
6-10 Reps
10-15 Reps
@6
@9
6
Abs
1 Set
5 mins
-
7
Run
1 Set
10 mins
-
8
Stretching
1 Set
5 mins
-