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BoostcampPNG

Full Body Program

by Onur Koç
1 athletes joined

Program Description

Training plan to maximize hypertrophy for 3 days per week.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2026 09:32
  • Last Edited
    Feb 08, 2026 05:16
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.2%
Lats
9.2%
Upper Back
9.2%
Biceps
9.2%
Middle Delts
9.2%
Chest
6.9%
Triceps
6.9%
Quadriceps
4.6%
Hamstrings
4.6%
Adductors
4.6%
Abductors
4.6%
Calves
4.6%
Rear Delts
4.6%
Abs
4.6%
Glutes
3.4%
Lower Back
2.3%
Forearms
2.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2A
Hip Adductor (Machine)
2
10-12 reps
RPE 10
2B
Hip Abductor (Machine)
2
15 reps
RPE 10
3A
Back Extension (Weighted)
1
6-10 reps
RPE 10
3B
Calf Raise (Leg Press)
2
10-12 reps
RPE 10
4A
Pec Deck (Machine)
2
12-15 reps
RPE 10
4B
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
5A
Incline Chest Press (Machine)
1
12-15 reps
RPE 10
5B
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
6B
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
7A
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
7B
Abs Crunch (Machine)
2
12-15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Leg Extension
2 Sets
10-12 Reps
@10
1B
Leg Curl
2 Sets
10-12 Reps
@10
2A
Hip Adductor (Machine)
2 Sets
10-12 Reps
@10
2B
Hip Abductor (Machine)
2 Sets
15 Reps
@10
3A
Back Extension (Weighted)
1 Set
6-10 Reps
@10
3B
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@10
4A
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
4B
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
5A
Incline Chest Press (Machine)
1 Set
12-15 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
6A
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@10
6B
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@10
7A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
7B
Abs Crunch (Machine)
2 Sets
12-15 Reps
@10
Day 2
1A
Leg Extension
2 Sets
10-12 Reps
@10
1B
Leg Curl
2 Sets
10-12 Reps
@10
2A
Hip Adductor (Machine)
2 Sets
10-12 Reps
@10
2B
Hip Abductor (Machine)
2 Sets
15 Reps
@10
3A
Back Extension (Weighted)
1 Set
6-10 Reps
@10
3B
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@10
4A
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
4B
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
5A
Incline Chest Press (Machine)
1 Set
12-15 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
6A
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@10
6B
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@10
7A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
7B
Abs Crunch (Machine)
2 Sets
12-15 Reps
@10
Day 3
1A
Leg Extension
2 Sets
10-12 Reps
@10
1B
Leg Curl
2 Sets
10-12 Reps
@10
2A
Hip Adductor (Machine)
2 Sets
10-12 Reps
@10
2B
Hip Abductor (Machine)
2 Sets
15 Reps
@10
3A
Back Extension (Weighted)
1 Set
6-10 Reps
@10
3B
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@10
4A
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
4B
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@10
5A
Incline Chest Press (Machine)
1 Set
12-15 Reps
@10
5B
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
6A
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@10
6B
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@10
7A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
7B
Abs Crunch (Machine)
2 Sets
12-15 Reps
@10