Program Description
Build glutes, legs & hamstring! Lose body fat Lean Belly
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalBodyweight Fitness, Bodybuilding, Powerbuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedFeb 19, 2024 07:39
- Last EditedSep 07, 2024 05:08
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10 reps
2
Sissy Squat
3
10 reps
4A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
4B
Split Squat (Smith Machine)
1
1
1
0.4 mins
0.4 mins
0.4 mins
RPE 6
RPE 6.5
RPE 7.5
5A
Belt Squat
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
5B
Hamstring Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
6A
Lunge (Kettlebell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6B
Step-Up (Weighted)
2
1
1.3 mins
1 mins
RPE 6
RPE 6
7A
V-Up
3
15 reps
7B
Hollow Hold
3
0.3 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10 reps
2
Sissy Squat
3
10 reps
4A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
4B
Split Squat (Smith Machine)
1
1
1
0.4 mins
0.4 mins
0.4 mins
RPE 6
RPE 6.5
RPE 7.5
5A
Belt Squat
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
5B
Hamstring Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
6A
Lunge (Kettlebell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6B
Step-Up (Weighted)
2
1
1.3 mins
1 mins
RPE 6
RPE 6
7A
V-Up
3
15 reps
7B
Hollow Hold
3
0.3 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10 reps
2
Sissy Squat
3
10 reps
4A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
4B
Split Squat (Smith Machine)
1
1
1
0.4 mins
0.4 mins
0.4 mins
RPE 6
RPE 6.5
RPE 7.5
5A
Belt Squat
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
5B
Hamstring Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
6A
Lunge (Kettlebell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6B
Step-Up (Weighted)
2
1
1.3 mins
1 mins
RPE 6
RPE 6
7A
V-Up
3
15 reps
7B
Hollow Hold
3
0.3 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10 reps
2
Sissy Squat
3
10 reps
4A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
4B
Split Squat (Smith Machine)
1
1
1
0.4 mins
0.4 mins
0.4 mins
RPE 6
RPE 6.5
RPE 7.5
5A
Belt Squat
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
5B
Hamstring Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
6A
Lunge (Kettlebell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6B
Step-Up (Weighted)
2
1
1.3 mins
1 mins
RPE 6
RPE 6
7A
V-Up
3
15 reps
7B
Hollow Hold
3
0.3 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10 reps
2
Sissy Squat
3
10 reps
4A
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7.5
4B
Split Squat (Smith Machine)
1
1
1
0.4 mins
0.4 mins
0.4 mins
RPE 6
RPE 6.5
RPE 7.5
5A
Belt Squat
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8
5B
Hamstring Curl
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
6A
Lunge (Kettlebell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6B
Step-Up (Weighted)
2
1
1.3 mins
1 mins
RPE 6
RPE 6
7A
V-Up
3
15 reps
7B
Hollow Hold
3
0.3 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
3
Dip (Bodyweight)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
High Pull
3
8-12 reps
6
Face Pull
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
3
Dip (Bodyweight)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
High Pull
3
8-12 reps
6
Face Pull
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
3
Dip (Bodyweight)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
High Pull
3
8-12 reps
6
Face Pull
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
3
Dip (Bodyweight)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
High Pull
3
8-12 reps
6
Face Pull
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
3
Dip (Bodyweight)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
High Pull
3
8-12 reps
6
Face Pull
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
3-6 reps
75%
80%
85%
90%
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Katana Extension
3
10 reps
RPE 7.5
5
Push Up (Incline)
3
AMRAP
6
Power Jerk
1
1
1
1
8 reps
8 reps
8 reps
6 reps
55%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
3-6 reps
75%
80%
85%
90%
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Katana Extension
3
10 reps
RPE 7.5
5
Push Up (Incline)
3
AMRAP
6
Power Jerk
1
1
1
1
8 reps
8 reps
8 reps
6 reps
55%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
3-6 reps
75%
80%
85%
90%
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Katana Extension
3
10 reps
RPE 7.5
5
Push Up (Incline)
3
AMRAP
6
Power Jerk
1
1
1
1
8 reps
8 reps
8 reps
6 reps
55%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
3-6 reps
75%
80%
85%
90%
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Katana Extension
3
10 reps
RPE 7.5
5
Push Up (Incline)
3
AMRAP
6
Power Jerk
1
1
1
1
8 reps
8 reps
8 reps
6 reps
55%
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
3-6 reps
75%
80%
85%
90%
2
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Katana Extension
3
10 reps
RPE 7.5
5
Push Up (Incline)
3
AMRAP
6
Power Jerk
1
1
1
1
8 reps
8 reps
8 reps
6 reps
55%
65%
75%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
5 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
Hyperextension
3
15 reps
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
4
Good Morning
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lying Leg Curl
4
AMRAP
6
21s (EZ Bar)
3
21 reps
7
Chin-Up (Assisted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
5 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
Hyperextension
3
15 reps
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
4
Good Morning
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lying Leg Curl
4
AMRAP
6
21s (EZ Bar)
3
21 reps
7
Chin-Up (Assisted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
5 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
Hyperextension
3
15 reps
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
4
Good Morning
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lying Leg Curl
4
AMRAP
6
21s (EZ Bar)
3
21 reps
7
Chin-Up (Assisted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
5 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
Hyperextension
3
15 reps
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
4
Good Morning
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lying Leg Curl
4
AMRAP
6
21s (EZ Bar)
3
21 reps
7
Chin-Up (Assisted)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
8 reps
8 reps
5 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
Hyperextension
3
15 reps
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
60%
70%
80%
90%
4
Good Morning
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
5
Lying Leg Curl
4
AMRAP
6
21s (EZ Bar)
3
21 reps
7
Chin-Up (Assisted)
4
AMRAP
Week 1
1 / 5 Weeks
Day 1
1
Hyperextension3 Sets
10 Reps
2
Sissy Squat3 Sets
10 Reps
4A
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@7.5
4B
Split Squat (Smith Machine)1 Set
1 Set
1 Set
0.4 mins
0.4 mins
0.4 mins
@6
@6.5
@7.5
5A
Belt Squat1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
5B
Hamstring Curl1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
6A
Lunge (Kettlebell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
6B
Step-Up (Weighted)2 Sets
1 Set
1.3 mins
1 mins
@6
@6
7A
V-Up3 Sets
15 Reps
7B
Hollow Hold3 Sets
0.3 mins
Day 2
1
Chest Press (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
2
Military Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@7.5
3
Dip (Bodyweight)3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown3 Sets
8-12 Reps
5
High Pull3 Sets
8-12 Reps
6
Face Pull3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
3-6 Reps
75%
80%
85%
90%
2
Leg Extension1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8.5
3
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
4
Katana Extension3 Sets
10 Reps
@7.5
5
Push Up (Incline)3 Sets
AMRAP
6
Power Jerk1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
6 Reps
55%
65%
75%
80%
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
5 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
Hyperextension3 Sets
15 Reps
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
60%
70%
80%
90%
4
Good Morning1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@8
5
Lying Leg Curl4 Sets
AMRAP
6
21s (EZ Bar)3 Sets
21 Reps
7
Chin-Up (Assisted)4 Sets
AMRAP