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Planet fitness gains

by Abdurahman B.
14 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
    Aug 22, 2025 07:01

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!
Muscle Engagement
Front
Back
MuscleSet
Lats
12.5%
Upper Back
12.5%
Triceps
11.1%
Biceps
11.1%
Front Delts
8.3%
Quadriceps
6.9%
Adductors
6.9%
Hamstrings
6.9%
Abs
6.9%
Middle Delts
6.9%
Chest
6.9%
Forearms
1.4%
Rear Delts
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
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