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Amy's workout Program

by Jake O.

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 07, 2025 11:12
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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
-
-