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Foundational Work

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3 athletes joined

Program Description

Doesn’t matter

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 11, 2025 05:34
  • Last Edited
    Feb 06, 2026 10:02
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.5%
Hamstrings
9.1%
Quadriceps
7.8%
Glutes
7.8%
Front Delts
7.3%
Upper Back
7.3%
Abs
6.7%
Biceps
6.1%
Chest
6%
Forearms
5%
Other
4.3%
Lats
4.3%
Middle Delts
3.9%
Rear Delts
3.7%
Lower Back
3.2%
Adductors
2.6%
Abductors
2.6%
Calves
2.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Rear Delt Fly (Machine)
1
2
1-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
Bench Press (Wide Grip)
1
1
AMRAP
AMRAP
RPE 6
RPE 10
4
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Rear Delt Fly (Machine)
1
2
1-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Rear Delt Fly (Machine)
1
2
1-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Rear Delt Fly (Machine)
1
2
1-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Rear Delt Fly (Machine)
1
2
1-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Rear Delt Fly (Machine)
1
2
1-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Rear Delt Fly (Machine)
1
2
1-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Rear Delt Fly (Machine)
1
2
1-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Rear Delt Fly (Machine)
1
2
1-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Wrist Curls
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Jog
1
60 mins
RPE 7
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Shoulder Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Squat (Barbell)
1
1
AMRAP
AMRAP
RPE 6
RPE 10
4
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 9
8
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
9
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
9
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Incline Curl (Dumbbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Reverse Pec Deck
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8A
Seated Row (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8B
Kelso Shrug (Chest Supported)
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Squat (Barbell)
1
1
AMRAP
AMRAP
RPE 6
RPE 10
4
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
6
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
7
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Abs Crunch (Machine)
2
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
12
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Sprint
1
40 mins
RPE 10
3
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
5
Decline Crunch (Weighted)
2
6-10 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Leg Extension
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Abs Crunch (Machine)
2
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
10
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
11
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Rear Delt Fly (Machine)
1
1
1-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
8
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
10
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
12
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
6A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
7
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Rear Delt Fly (Machine)
1
1
1-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
8
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
10
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
12
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
6A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
7
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Swim
1
60 mins
RPE 8
12
Rear Delt Fly (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Rear Delt Fly (Machine)
1
1
1-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
8
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
10
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
12
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
6A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
7
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Rear Delt Fly (Machine)
1
1
1-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
8
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
10
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
12
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
6A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
7
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Rear Delt Fly (Machine)
1
1
1-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
8
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
10
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
12
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
6A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
7
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Rear Delt Fly (Machine)
1
1
1-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
8
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
10
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
12
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
6A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
7
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Rear Delt Fly (Machine)
1
1
1-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
8
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
10
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
12
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
6A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
7
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Rear Delt Fly (Machine)
1
1
1-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
8
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
10
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
12
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
6A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
7
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Rear Delt Fly (Machine)
1
1
1-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
8
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
10
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
12
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 7
2
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
6A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
7
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
9
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
11
Swim
1
60 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Stretching
1 Set
30 mins
@7
2
Jog
1 Set
60 mins
@7
3
JM Press (Smith Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
4
Incline Chest Press (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
5
Shoulder Press (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
6
Chest Press (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
8
Rear Delt Fly (Machine)
1 Set
2 Sets
1-4 Reps
6-10 Reps
@4.5
@9
9
Pec Deck (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
10
Wrist Curls
2 Sets
8-12 Reps
@10
Day 2
1
Stretching
1 Set
30 mins
@7
2
Sprint
1 Set
40 mins
@10
3
Leg Curl
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
4
Hack Squat
1 Set
2 Sets
-4 Reps
5-8 Reps
@4.5
@10
5
Decline Crunch (Weighted)
2 Sets
6-10 Reps
@9
6
Romanian Deadlift (Barbell)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
7
Leg Extension
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
8
Abs Crunch (Machine)
2 Sets
6-10 Reps
@9
9
Hip Adductor (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
10
Hip Abductor (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
11
Calf Raise (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
Day 3
1
Stretching
1 Set
30 mins
@7
2
Incline Curl (Dumbbell)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
3
Reverse Pec Deck
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
4
One Arm Lateral Raise (Cable)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
5
Preacher Curl (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
6
Wide Grip Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
@4.5
@10
7
Stiff Leg Deadlift
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
8A
Seated Row (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
8B
Kelso Shrug (Chest Supported)
2 Sets
4-8 Reps
@9
9
Reverse Wrist Curl (Barbell)
2 Sets
6-10 Reps
@9
10
Swim
1 Set
60 mins
@8
Day 4
1
Stretching
1 Set
30 mins
@7
2
Sprint
1 Set
40 mins
@10
3
Leg Curl
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
4
Hack Squat
1 Set
2 Sets
-4 Reps
5-8 Reps
@4.5
@10
5
Decline Crunch (Weighted)
2 Sets
6-10 Reps
@9
6
Romanian Deadlift (Barbell)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
7
Leg Extension
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
8
Abs Crunch (Machine)
2 Sets
6-10 Reps
@9
9
Hip Adductor (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
10
Hip Abductor (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
11
Calf Raise (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
Day 5
1
Stretching
1 Set
30 mins
@7
2
Preacher Curl (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
3
JM Press (Smith Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
4
Wide Grip Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
@4.5
@10
5
Rear Delt Fly (Machine)
1 Set
1 Set
1-4 Reps
6-10 Reps
@4.5
@9
6
Incline Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@4.5
@10
7A
T-Bar Row
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
7B
Kelso Shrug (Chest Supported)
2 Sets
AMRAP
@9
8
One Arm Lateral Raise (Cable)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
9
Single Arm Tricep Extension (Cable)
1 Set
1 Set
AMRAP
AMRAP
@4.5
@10
10
Pec Deck (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
11
Reverse Wrist Curl (Barbell)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
12
Swim
1 Set
60 mins
@8