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BoostcampPNG

Glute workout

by Dimitrios Karatzas
4 athletes joined

Program Description

This program is focused primarily on glute an d generally in legs . You must have patience for the results and also the goal is to fit as many as possible

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 26, 2024 08:17
  • Last Edited
    Feb 15, 2025 06:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8 reps
12 reps
RPE 9
RPE 9
2
Sumo Deadlift (Barbell)
2
1
6 reps
12 reps
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Abductor (Machine)
2
12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
10 reps
RPE 9.5
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
3
12 reps
RPE 9
2
Bench Press (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
3
Incline Chest Press (Machine)
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
2
10 reps
RPE 9
6
Face Pull
3
12 reps
RPE 9
7
Preacher Curl (Barbell)
3
10 reps
RPE 9
8
Incline Curl (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
10 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
3
14 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
5
Glute Kickback (Cable)
2
16 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9
7
Goblet Squat
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 9
4
T-Bar Row
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 9
6A
Bicep Curl (Cable)
2
10 reps
RPE 9
7
Spider Curl
2
10 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Lying Leg Curl
2 Sets
1 Set
8 Reps
12 Reps
@9
@9
2
Sumo Deadlift (Barbell)
2 Sets
1 Set
6 Reps
12 Reps
@8.5
@9
3
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@9
4
Hip Abductor (Machine)
2 Sets
12 Reps
@9.5
5
Hip Adductor (Machine)
2 Sets
12 Reps
@9.5
6
Hip Thrust (Barbell)
3 Sets
10 Reps
@9.5
7
Standing Calf Raise
2 Sets
12 Reps
@10
Day 2
1
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
2
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
10 Reps
@9
@9
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@9
5
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@9
6
Face Pull
3 Sets
12 Reps
@9
7
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
2 Sets
1 Set
6 Reps
10 Reps
@9
@9
2
Leg Press (45 Degrees)
3 Sets
14 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9
5
Glute Kickback (Cable)
2 Sets
16 Reps
@9
6
Leg Extension
3 Sets
12 Reps
@9
7
Goblet Squat
2 Sets
10 Reps
@9
Day 4
1
Pull-Up (Assisted)
2 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
T-Bar Row
3 Sets
10 Reps
@9
5
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
@9
6A
Bicep Curl (Cable)
2 Sets
10 Reps
@9
7
Spider Curl
2 Sets
10 Reps
@9
8
Skull Crusher
2 Sets
10 Reps
@9
9
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
10
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@9