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pf lifts

by Jaylen N.

Program Description

planet fitness

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 14, 2025 02:13
  • Last Edited
    Jun 18, 2025 09:46

Summary

Unlock your strength potential with the **pf lifts** program, a comprehensive 10-week training journey designed for serious lifters. With five dedicated workout days each week, you'll engage in a balanced mix of push and pull exercises, targeting all major muscle groups using a full gym setup. Each session is crafted to challenge your limits, incorporating a variety of machines, free weights, and cables to maximize your gains. Get ready to build muscle, increase endurance, and elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Seated Dip (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pec Deck (Machine)
2
AMRAP
RPE 10
7
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
8
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Seated Dip (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pec Deck (Machine)
2
AMRAP
RPE 10
7
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
8
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Seated Dip (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pec Deck (Machine)
2
AMRAP
RPE 10
7
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
8
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Seated Dip (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pec Deck (Machine)
2
AMRAP
RPE 10
7
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
8
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Seated Dip (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pec Deck (Machine)
2
AMRAP
RPE 10
7
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
8
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Seated Dip (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pec Deck (Machine)
2
AMRAP
RPE 10
7
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
8
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Seated Dip (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pec Deck (Machine)
2
AMRAP
RPE 10
7
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
8
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Seated Dip (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pec Deck (Machine)
2
AMRAP
RPE 10
7
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
8
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Seated Dip (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pec Deck (Machine)
2
AMRAP
RPE 10
7
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
8
Cardio
1
15 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 10
3
Seated Dip (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pec Deck (Machine)
2
AMRAP
RPE 10
7
Decline Crunch (Weighted)
2
15-20 reps
RPE 9
8
Cardio
1
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 9-10
2
Bent Over Row (Barbell)
2
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
AMRAP
RPE 10
4
Bicep Curl (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
5-7 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Decline Crunch
2
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
5-7 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Decline Crunch
2
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
5-7 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Decline Crunch
2
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
5-7 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Decline Crunch
2
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
5-7 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Decline Crunch
2
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
5-7 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Decline Crunch
2
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
5-7 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Decline Crunch
2
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
5-7 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Decline Crunch
2
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
5-7 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Decline Crunch
2
25-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
5-7 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Leg Extension
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Decline Crunch
2
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-7 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6A
Bicep Curl (Cable)
2
6-8 reps
RPE 9.5
6B
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-7 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6A
Bicep Curl (Cable)
2
6-8 reps
RPE 9.5
6B
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-7 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6A
Bicep Curl (Cable)
2
6-8 reps
RPE 9.5
6B
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-7 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6A
Bicep Curl (Cable)
2
6-8 reps
RPE 9.5
6B
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-7 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6A
Bicep Curl (Cable)
2
6-8 reps
RPE 9.5
6B
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-7 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6A
Bicep Curl (Cable)
2
6-8 reps
RPE 9.5
6B
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-7 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6A
Bicep Curl (Cable)
2
6-8 reps
RPE 9.5
6B
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-7 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6A
Bicep Curl (Cable)
2
6-8 reps
RPE 9.5
6B
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-7 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6A
Bicep Curl (Cable)
2
6-8 reps
RPE 9.5
6B
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-7 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-7 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-7 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6A
Bicep Curl (Cable)
2
6-8 reps
RPE 9.5
6B
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 9
5
Goblet Squat
2
20-25 reps
RPE 9
6
Decline Crunch (Weighted)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 9
5
Goblet Squat
2
20-25 reps
RPE 9
6
Decline Crunch (Weighted)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 9
5
Goblet Squat
2
20-25 reps
RPE 9
6
Decline Crunch (Weighted)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 9
5
Goblet Squat
2
20-25 reps
RPE 9
6
Decline Crunch (Weighted)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 9
5
Goblet Squat
2
20-25 reps
RPE 9
6
Decline Crunch (Weighted)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 9
5
Goblet Squat
2
20-25 reps
RPE 9
6
Decline Crunch (Weighted)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 9
5
Goblet Squat
2
20-25 reps
RPE 9
6
Decline Crunch (Weighted)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 9
5
Goblet Squat
2
20-25 reps
RPE 9
6
Decline Crunch (Weighted)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 9
5
Goblet Squat
2
20-25 reps
RPE 9
6
Decline Crunch (Weighted)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
6-8 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Seated Calf Raise
2
10-12 reps
RPE 9
5
Goblet Squat
2
20-25 reps
RPE 9
6
Decline Crunch (Weighted)
2
20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@8-10
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@10
3
Seated Dip (Machine)
2 Sets
8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
6
Pec Deck (Machine)
2 Sets
AMRAP
@10
7
Decline Crunch (Weighted)
2 Sets
15-20 Reps
@9
8
Cardio
1 Set
15 mins
@7
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
@9-10
2
Bent Over Row (Barbell)
2 Sets
6-8 Reps
@10
3
Standing Pullover (Cable)
3 Sets
AMRAP
@10
4
Bicep Curl (Cable)
3 Sets
AMRAP
@10
Day 3
1
Squat (Smith Machine)
2 Sets
1 Set
5-7 Reps
8-10 Reps
@9
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Leg Extension
2 Sets
AMRAP
@10
4
Lying Leg Curl
2 Sets
AMRAP
@10
5
Decline Crunch
2 Sets
25-30 Reps
@10
Day 4
1
Bench Press (Dumbbell)
2 Sets
5-7 Reps
@9.5
2
Chest Supported Row (Machine)
2 Sets
5-7 Reps
@9.5
3
Wide Grip Lat Pulldown
2 Sets
5-7 Reps
@9.5
4
Seated Shoulder Press (Dumbbell)
2 Sets
4-6 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
6A
Bicep Curl (Cable)
2 Sets
6-8 Reps
@9.5
6B
Reverse Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@9.5
7
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@9.5
Day 5
1
Leg Press
3 Sets
6-10 Reps
@9
2
Split Squat (Smith Machine)
2 Sets
6-8 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Seated Calf Raise
2 Sets
10-12 Reps
@9
5
Goblet Squat
2 Sets
20-25 Reps
@9
6
Decline Crunch (Weighted)
2 Sets
20 Reps
@10