Program Description
To let me train around my broken big toe.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedOct 23, 2024 10:54
- Last EditedOct 23, 2024 11:23
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Leg Extension3 Sets
6-12 Reps
@10
2
Leg Curl2 Sets
6-12 Reps
@10
3
Back Extension1 Set
10-15 Reps
@10
4
Flexion Row2 Sets
8-12 Reps
@10
5
Lat Pulldown1 Set
5-10 Reps
@10
6
Incline Bench Press (Dumbbell)2 Sets
5-10 Reps
@9.5
7
Dip (Bodyweight)1 Set
4-12 Reps
@10
8
Seated Overhead Press (Dumbbell)3 Sets
5-10 Reps
@9.5
9A
Preacher Curl (EZ Bar)4 Sets
6-12 Reps
@9.5
9B
French Press4 Sets
6-12 Reps
@9.5
10
Lateral Raise (Cable)3 Sets
6-12 Reps
@10
Day 2
1
Leg Extension3 Sets
6-12 Reps
@10
2
Leg Curl2 Sets
6-12 Reps
@10
3
Back Extension1 Set
10-15 Reps
@10
4
Flexion Row2 Sets
8-12 Reps
@10
5
Lat Pulldown1 Set
5-10 Reps
@10
6
Incline Bench Press (Dumbbell)2 Sets
5-10 Reps
@9.5
7
Dip (Bodyweight)1 Set
4-12 Reps
@10
8
Seated Overhead Press (Dumbbell)3 Sets
5-10 Reps
@9.5
9A
Preacher Curl (EZ Bar)4 Sets
6-12 Reps
@9.5
9B
French Press4 Sets
6-12 Reps
@9.5
10
Lateral Raise (Cable)3 Sets
6-12 Reps
@10
Day 3
1
Leg Extension3 Sets
6-12 Reps
@10
2
Leg Curl2 Sets
6-12 Reps
@10
3
Back Extension1 Set
10-15 Reps
@10
4
Flexion Row2 Sets
8-12 Reps
@10
5
Lat Pulldown1 Set
5-10 Reps
@10
6
Incline Bench Press (Dumbbell)2 Sets
5-10 Reps
@9.5
7
Dip (Bodyweight)1 Set
4-12 Reps
@10
8
Seated Overhead Press (Dumbbell)3 Sets
5-10 Reps
@9.5
9A
Preacher Curl (EZ Bar)4 Sets
6-12 Reps
@9.5
9B
French Press4 Sets
6-12 Reps
@9.5
10
Lateral Raise (Cable)3 Sets
6-12 Reps
@10