Program Description
simple is perfect if you have life do this
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedAug 08, 2025 06:42
- Last EditedAug 08, 2025 07:06
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
3
Incline Chest Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Chest Supported Wide Grip Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
6A
Rear Delt Fly (Machine)
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
6B
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Tricep Extension (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
2
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
Download App to Unlock
Week 1
1 / 16 Weeks
Day 1
1
Pec Deck (Machine)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
2
Pull-Up (Neutral Grip, Weighted)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
3
Incline Chest Press (Machine)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Chest Supported Wide Grip Row1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
5
Overhead Press (Barbell)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
6A
Rear Delt Fly (Machine)1 Set
1 Set
7+ Reps
7+ Reps
@9
@9.5
6B
Lateral Raise (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
7
Tricep Extension (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
8
Bicep Curl (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
Day 2
1
Leg Extension1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
2
Leg Curl1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
3
Romanian Deadlift (Barbell)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Hip Abductor (Machine)1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
5
Hip Adductor (Machine)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
6
Calf Raise (Leg Press)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
7
Abs Crunch (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
Day 3
1
Pec Deck (Machine)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
2
Pull-Up (Neutral Grip, Weighted)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
3
Incline Chest Press (Machine)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Chest Supported Wide Grip Row1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
5
Overhead Press (Barbell)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
6A
Rear Delt Fly (Machine)1 Set
1 Set
7+ Reps
7+ Reps
@9
@9.5
6B
Lateral Raise (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
7
Tricep Extension (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
8
Bicep Curl (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
Day 4
1
Leg Extension1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
2
Leg Curl1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
3
Romanian Deadlift (Barbell)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Hip Abductor (Machine)1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
5
Hip Adductor (Machine)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
6
Calf Raise (Leg Press)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9.5
7
Abs Crunch (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5