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Planet fitness gains

by Abdurahman B.
12 athletes joined

Program Description

Strength and hypertrophy with just planet fitness

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 14, 2025 02:11
  • Last Edited
    Jul 07, 2025 04:33

Summary

Unlock your potential with the **Planet Fitness Gains** program—a comprehensive 12-week journey designed for those ready to elevate their strength training. Committing just three days a week, you’ll engage in a well-rounded mix of machine and free weight exercises targeting all major muscle groups. Each session is strategically crafted to progressively overload your muscles, ensuring consistent gains. With a focus on proper form and technique, you’ll build strength and confidence while enjoying the supportive gym environment. Get ready to transform your fitness routine and achieve your goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-9 reps
RPE 10
2
Hip Adductor (Machine)
1
4-8 reps
RPE 10
3
Seated Hamstring Curl
1
4-8 reps
RPE 10
4
Abs Crunch (Machine)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
6
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
8
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
9
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
4-9 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-9 reps
RPE 10
4
Wide Grip Lat Pulldown
1
4-9 reps
RPE 10
5
Tricep Pushdown (Cable)
1
4-9 reps
RPE 10
6
Chest Supported Row (Machine)
1
4-9 reps
RPE 10
7
Leg Extension
1
4-9 reps
RPE 10
8
Seated Hamstring Curl
1
4-8 reps
RPE 10
9
Hip Adductor (Machine)
1
4-8 reps
RPE 10
10
Abs Crunch (Machine)
1
6-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension
1 Set
4-9 Reps
@10
2
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
3
Seated Hamstring Curl
1 Set
4-8 Reps
@10
4
Abs Crunch (Machine)
1 Set
6-10 Reps
@10
5
Preacher Curl (Dumbbell)
1 Set
4-9 Reps
@10
6
One Arm Lateral Raise (Cable)
1 Set
6-10 Reps
@10
7
Incline Bench Press (Smith Machine)
1 Set
4-9 Reps
@10
8
Wide Grip Lat Pulldown
1 Set
4-9 Reps
@10
9
Tricep Pushdown (Cable)
1 Set
4-9 Reps
@10
10
Chest Supported Row (Machine)
1 Set
4-9 Reps
@10
Day 1
1
Preacher Curl (Dumbbell)
1 Set
4-9 Reps
@10
2
One Arm Lateral Raise (Cable)
1 Set
6-10 Reps
@10
3
Incline Bench Press (Smith Machine)
1 Set
4-9 Reps
@10
4
Wide Grip Lat Pulldown
1 Set
4-9 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
4-9 Reps
@10
6
Chest Supported Row (Machine)
1 Set
4-9 Reps
@10
7
Leg Extension
1 Set
4-9 Reps
@10
8
Seated Hamstring Curl
1 Set
4-8 Reps
@10
9
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
10
Abs Crunch (Machine)
1 Set
6-10 Reps
@10
Day 3
1
Preacher Curl (Dumbbell)
1 Set
4-9 Reps
@10
2
One Arm Lateral Raise (Cable)
1 Set
6-10 Reps
@10
3
Incline Bench Press (Smith Machine)
1 Set
4-9 Reps
@10
4
Wide Grip Lat Pulldown
1 Set
4-9 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
4-9 Reps
@10
6
Chest Supported Row (Machine)
1 Set
4-9 Reps
@10
7
Leg Extension
1 Set
4-9 Reps
@10
8
Seated Hamstring Curl
1 Set
4-8 Reps
@10
9
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
10
Abs Crunch (Machine)
1 Set
6-10 Reps
@10