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Chase McWilly Lifting Program

by Maximus

Program Description

Chase mcwilly

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 25, 2025 04:57
  • Last Edited
    Sep 25, 2025 05:08
Muscle Engagement
Front
Back
MuscleSet
Abs
12.8%
Triceps
10.3%
Upper Back
9.5%
Middle Delts
9.1%
Front Delts
9.1%
Chest
8.3%
Biceps
7.4%
Lats
7.4%
Quadriceps
6.2%
Hamstrings
6.2%
Rear Delts
5%
Calves
4.1%
Glutes
2.9%
Forearms
0.8%
Abductors
0.4%
Lower Back
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
6-10 reps
RPE 10
2
Hanging Leg Raise
2
AMRAP
RPE 10
3
Cable Rotations
2
6-10 reps
RPE 10
4
Shoulder Press (Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Lat Pulldown
2
5-10 reps
RPE 9
8
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
9
Chest Press (Machine)
2
4-8 reps
RPE 9
10
Pec Deck (Machine)
2
5-10 reps
RPE 9
11
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
12
Tricep Pushdown (Cable)
2
5-10 reps
RPE 9
13
Overhead Tricep Extension (Cable)
1
5-10 reps
RPE 9
14
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
15
Leg Extension
2
6-10 reps
RPE 9
16
Hip Thrust (Machine)
1
4-8 reps
RPE 9
17
Seated Hamstring Curl
2
5-10 reps
RPE 10
18
Standing Calf Raise
2
8-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Cable Crunch
2 Sets
6-10 Reps
@10
2
Hanging Leg Raise
2 Sets
AMRAP
@10
3
Cable Rotations
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
2 Sets
4-8 Reps
@9
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
7
Lat Pulldown
2 Sets
5-10 Reps
@9
8
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9
9
Chest Press (Machine)
2 Sets
4-8 Reps
@9
10
Pec Deck (Machine)
2 Sets
5-10 Reps
@9
11
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
12
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@9
13
Overhead Tricep Extension (Cable)
1 Set
5-10 Reps
@9
14
Leg Press (45 Degrees)
1 Set
4-8 Reps
@10
15
Leg Extension
2 Sets
6-10 Reps
@9
16
Hip Thrust (Machine)
1 Set
4-8 Reps
@9
17
Seated Hamstring Curl
2 Sets
5-10 Reps
@10
18
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 2
1
Cable Crunch
2 Sets
6-10 Reps
@10
2
Hanging Leg Raise
2 Sets
AMRAP
@10
3
Cable Rotations
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
2 Sets
4-8 Reps
@9
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
7
Lat Pulldown
2 Sets
5-10 Reps
@9
8
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9
9
Chest Press (Machine)
2 Sets
4-8 Reps
@9
10
Pec Deck (Machine)
2 Sets
5-10 Reps
@9
11
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
12
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@9
13
Overhead Tricep Extension (Cable)
1 Set
5-10 Reps
@9
14
Leg Press (45 Degrees)
1 Set
4-8 Reps
@10
15
Leg Extension
2 Sets
6-10 Reps
@9
16
Hip Thrust (Machine)
1 Set
4-8 Reps
@9
17
Seated Hamstring Curl
2 Sets
5-10 Reps
@10
18
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Cable Crunch
2 Sets
6-10 Reps
@10
2
Hanging Leg Raise
2 Sets
AMRAP
@10
3
Cable Rotations
2 Sets
6-10 Reps
@10
4
Shoulder Press (Machine)
2 Sets
4-8 Reps
@9
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
7
Lat Pulldown
2 Sets
5-10 Reps
@9
8
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9
9
Chest Press (Machine)
2 Sets
4-8 Reps
@9
10
Pec Deck (Machine)
2 Sets
5-10 Reps
@9
11
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
12
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@9
13
Overhead Tricep Extension (Cable)
1 Set
5-10 Reps
@9
14
Leg Press (45 Degrees)
1 Set
4-8 Reps
@10
15
Leg Extension
2 Sets
6-10 Reps
@9
16
Hip Thrust (Machine)
1 Set
4-8 Reps
@9
17
Seated Hamstring Curl
2 Sets
5-10 Reps
@10
18
Standing Calf Raise
2 Sets
8-12 Reps
@10