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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
    Oct 04, 2025 01:04

Summary

The Chase McWilly Lifting Program is an 18-week strength training journey designed for dedicated lifters, featuring three focused sessions each week. This program emphasizes core stability and upper body strength, incorporating a variety of exercises such as Cable Crunches, Lat Pulldowns, and Machine Shoulder Presses. With a full gym setup, you'll engage multiple muscle groups, ensuring balanced development and enhanced performance. Get ready to challenge yourself and achieve your lifting goals with this comprehensive and structured approach!
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
Star
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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