logo
BoostcampPNG

Resident Weight Loss

by Mostafa Yassin
1 athletes joined

Program Description

This program is designed to help maintain a slow increase in muscle while in a calorie deficit and on low sleep. Day 1 and 2 are supposed to be finished in 60 minutes. Day 3 and 4 are to be on the weekend and finished in less than an hour and a half.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2025 08:10
  • Last Edited
    Dec 19, 2025 09:00
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.7%
Glutes
10.4%
Hamstrings
10.4%
Lats
8.6%
Triceps
7.4%
Front Delts
7.4%
Abs
7.1%
Upper Back
6.7%
Chest
6.4%
Biceps
6.4%
Calves
3.7%
Middle Delts
3.7%
Lower Back
2.5%
Cardio
2.5%
Rear Delts
1.8%
Forearms
1.5%
Abductors
0.9%
Adductors
0.9%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 9
2
Pullover (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Bicep Curl (Machine)
3
10-15 reps
RPE 9
5
Tricep Extension (Machine)
3
10-15 reps
RPE 9
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9
7
Abs Crunch (Machine)
3
12-20 reps
RPE 8
8
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
T-Bar Row
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (Machine)
2
10-15 reps
RPE 9
6
Seated Dip (Machine)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 9
8
Abs Crunch (Machine)
3
12-20 reps
RPE 9
9
Treadmill
1
15 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Standing Calf Raise
3
12-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Treadmill
1
15-30 mins
RPE 9
Week 1
1 / 18 Weeks
Day 2
1
Hack Squat
3 Sets
8-12 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
3
Leg Press
3 Sets
10-12 Reps
@9
4
Standing Calf Raise
3 Sets
12-20 Reps
@9
5
Treadmill
1 Set
15 mins
@9
Day 4
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
10-12 Reps
@9
4
Standing Calf Raise
3 Sets
12-20 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
6
Treadmill
1 Set
15-30 mins
@9
Day 1
1
Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Pullover (Machine)
3 Sets
8-12 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
4
Bicep Curl (Machine)
3 Sets
10-15 Reps
@9
5
Tricep Extension (Machine)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Machine)
3 Sets
10-15 Reps
@9
7
Abs Crunch (Machine)
3 Sets
12-20 Reps
@8
8
Treadmill
1 Set
15 mins
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
T-Bar Row
3 Sets
8-12 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@9
5
Bicep Curl (Machine)
2 Sets
10-15 Reps
@9
6
Seated Dip (Machine)
3 Sets
10-15 Reps
@9
7
Lateral Raise (Machine)
3 Sets
10-15 Reps
@9
8
Abs Crunch (Machine)
3 Sets
12-20 Reps
@9
9
Treadmill
1 Set
15 mins
@9