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Amy's workout Program

by Jake O.
2 athletes joined

Program Description

Build Muscle lose fat.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 19, 2025 10:57
  • Last Edited
    Aug 14, 2025 12:43

Summary

Transform your fitness journey with Amy's 12-week workout program, designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. From leg presses to tricep pushdowns, each session is crafted to push your limits and build muscle effectively. Get ready to sweat, grow, and achieve your fitness goals with a program that fits seamlessly into your lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
18.1%
Lower Back
10%
Glutes
9.6%
Quadriceps
9.2%
Triceps
8.4%
Abs
8.4%
Biceps
8%
Upper Back
6.8%
Lats
5.6%
Rear Delts
4.4%
Chest
4%
Front Delts
2.8%
Middle Delts
2%
Forearms
1.2%
Abductors
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 9
7
Chest Press (Machine)
2
10-15 reps
RPE 9
8
Lat Pulldown
2
10-12 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
2
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
3
Leg Extension
2
10-15 reps
RPE 8
4
Hamstring Curl
2
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
8
Bicep Curl (Cable)
2
10-15 reps
RPE 8
9
Reverse Pec Deck
2
10-12 reps
RPE 9
10
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
7
Reverse Pec Deck
2
10-12 reps
RPE 9
8
Hamstring Curl
2
10-15 reps
RPE 9
9
Abs Crunch (Bodyweight)
2
-
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
3 Sets
10-15 Reps
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@9
3
Hyperextension
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5
@9
4
Hamstring Curl
2 Sets
10-15 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@9
7
Chest Press (Machine)
2 Sets
10-15 Reps
@9
8
Lat Pulldown
2 Sets
10-12 Reps
@9
9
Abs Crunch (Bodyweight)
2 Sets
-
-
Day 2
1
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@9
2
Hyperextension
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5
@9
3
Leg Extension
2 Sets
10-15 Reps
@8
4
Hamstring Curl
2 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
6
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@8
7
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
8
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
9
Reverse Pec Deck
2 Sets
10-12 Reps
@9
10
Abs Crunch (Bodyweight)
2 Sets
-
-
Day 3
1
Chest Press (Machine)
2 Sets
10-15 Reps
@9
2
Leg Press
3 Sets
10-15 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@9
4
Lat Pulldown
2 Sets
10-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
7
Reverse Pec Deck
2 Sets
10-12 Reps
@9
8
Hamstring Curl
2 Sets
10-15 Reps
@9
9
Abs Crunch (Bodyweight)
2 Sets
-
-