Program Description
Limz HM Sub2 Revenge
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout120 minutes
- CreatedAug 30, 2025 04:06
- Last EditedSep 01, 2025 06:47
Summary
Unleash your potential with the Limz HM Sub2 Revenge program, a comprehensive 13-week journey designed for dedicated lifters. This intense 7-day-a-week regimen combines easy runs with targeted strength training, focusing on key lifts like squats and bench presses, alongside accessory work to build muscle and endurance. Each session is crafted to challenge you, with a mix of cardio and resistance exercises to optimize performance. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.4%
Front Delts
11.4%
Chest
11.4%
Middle Delts
8.9%
Quadriceps
8.6%
Glutes
7.2%
Upper Back
6.3%
Triceps
6.3%
Hamstrings
5.7%
Other
4.4%
Lats
4.3%
Rear Delts
4.1%
Biceps
3.3%
Adductors
2.7%
Lower Back
1.5%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-40 mins
RPE 6
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-40 mins
RPE 6
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-40 mins
RPE 6
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-40 mins
RPE 6
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Paused)
3
5 reps
RPE 6
4
Deadlift (Barbell)
3
5 reps
RPE 6
5
Pec Deck (Machine)
3
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6
7
Lunge (Bodyweight)
3
10 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Paused)
3
5 reps
RPE 6
4
Deadlift (Barbell)
3
5 reps
RPE 6
5
Pec Deck (Machine)
3
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6
7
Lunge (Bodyweight)
3
10 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Paused)
3
5 reps
RPE 6
4
Deadlift (Barbell)
3
5 reps
RPE 6
5
Pec Deck (Machine)
3
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6
7
Lunge (Bodyweight)
3
10 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Paused)
3
5 reps
RPE 6
4
Deadlift (Barbell)
3
5 reps
RPE 6
5
Pec Deck (Machine)
3
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6
7
Lunge (Bodyweight)
3
10 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Paused)
3
5 reps
RPE 6
4
Deadlift (Barbell)
3
5 reps
RPE 6
5
Pec Deck (Machine)
3
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6
7
Lunge (Bodyweight)
3
10 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Paused)
3
5 reps
RPE 6
4
Deadlift (Barbell)
3
5 reps
RPE 6
5
Pec Deck (Machine)
3
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6
7
Lunge (Bodyweight)
3
10 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Paused)
3
5 reps
RPE 6
4
Deadlift (Barbell)
3
5 reps
RPE 6
5
Pec Deck (Machine)
3
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6
7
Lunge (Bodyweight)
3
10 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Paused)
3
5 reps
RPE 6
4
Deadlift (Barbell)
3
5 reps
RPE 6
5
Pec Deck (Machine)
3
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6
7
Lunge (Bodyweight)
3
10 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Paused)
3
5 reps
RPE 6
4
Deadlift (Barbell)
3
5 reps
RPE 6
5
Pec Deck (Machine)
3
15-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6
7
Lunge (Bodyweight)
3
10 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
9
Abs Crunch (Machine)
3
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 6
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Pull-Up (Assisted)
3
8-12 reps
RPE 6
6
Chest Supported Row (Machine)
3
12-16 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 6
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Pull-Up (Assisted)
3
8-12 reps
RPE 6
6
Chest Supported Row (Machine)
3
12-16 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 6
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Pull-Up (Assisted)
3
8-12 reps
RPE 6
6
Chest Supported Row (Machine)
3
12-16 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
RPE 6
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Pull-Up (Assisted)
3
8-12 reps
RPE 6
6
Chest Supported Row (Machine)
3
12-16 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-50 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Reverse Pec Deck
3
15-20 reps
RPE 6
6
Chest Supported Row (Machine)
3
15-20 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Reverse Pec Deck
3
15-20 reps
RPE 6
6
Chest Supported Row (Machine)
3
15-20 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Reverse Pec Deck
3
15-20 reps
RPE 6
6
Chest Supported Row (Machine)
3
15-20 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Reverse Pec Deck
3
15-20 reps
RPE 6
6
Chest Supported Row (Machine)
3
15-20 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Reverse Pec Deck
3
15-20 reps
RPE 6
6
Chest Supported Row (Machine)
3
15-20 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Reverse Pec Deck
3
15-20 reps
RPE 6
6
Chest Supported Row (Machine)
3
15-20 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Reverse Pec Deck
3
15-20 reps
RPE 6
6
Chest Supported Row (Machine)
3
15-20 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Reverse Pec Deck
3
15-20 reps
RPE 6
6
Chest Supported Row (Machine)
3
15-20 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
15-20 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6
4
Pec Deck (Machine)
3
15-20 reps
RPE 6
5
Reverse Pec Deck
3
15-20 reps
RPE 6
6
Chest Supported Row (Machine)
3
15-20 reps
RPE 6
7
Abs Crunch (Machine)
3
15-20 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-16 reps
RPE 6
2
Sumo Squat
4
12-16 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
4
12-15 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-16 reps
RPE 6
2
Sumo Squat
4
12-16 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
4
12-15 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-16 reps
RPE 6
2
Sumo Squat
4
12-16 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
4
12-15 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-16 reps
RPE 6
2
Sumo Squat
4
12-16 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
4
12-15 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
40-50 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
4
Reverse Pec Deck
4
15-20 reps
RPE 7
5
Wide Grip Lat Pulldown
4
12-16 reps
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
4
Reverse Pec Deck
4
15-20 reps
RPE 7
5
Wide Grip Lat Pulldown
4
12-16 reps
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
4
Reverse Pec Deck
4
15-20 reps
RPE 7
5
Wide Grip Lat Pulldown
4
12-16 reps
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
15-20 reps
RPE 7
4
Reverse Pec Deck
4
15-20 reps
RPE 7
5
Wide Grip Lat Pulldown
4
12-16 reps
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 6
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
135-150 reps
RPE 7
Week 1
1 / 13 Weeks
Day 1
1
Run1 Set
35-40 mins
@6
2
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@6
Day 2
1
Squat (Barbell)3 Sets
5 Reps
@6
2
Bench Press (Paused)3 Sets
5 Reps
@6
3
Incline Chest Press (Machine)3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)3 Sets
15-20 Reps
@6
5
Pull-Up (Assisted)3 Sets
8-12 Reps
@6
6
Chest Supported Row (Machine)3 Sets
12-16 Reps
@6
7
Abs Crunch (Machine)3 Sets
15-20 Reps
@6
8
Leg Raise (Captain's Chair)3 Sets
8-12 Reps
@6
Day 3
1
Run1 Set
35-45 Reps
@6
2
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@6
Day 4
1
Goblet Squat4 Sets
12-16 Reps
@6
2
Sumo Squat4 Sets
12-16 Reps
@6
3
Seated Shoulder Press (Dumbbell)4 Sets
12-15 Reps
@6
4
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@6
Day 5
1
Run1 Set
35-45 mins
@6
Day 6
1
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@7
2
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)3 Sets
15-20 Reps
@7
4
Reverse Pec Deck4 Sets
15-20 Reps
@7
5
Wide Grip Lat Pulldown4 Sets
12-16 Reps
@7
6
Abs Crunch (Machine)3 Sets
15-20 Reps
@6
7
Leg Raise (Captain's Chair)3 Sets
15-20 Reps
@6
Day 7
1
Run1 Set
135-150 Reps
@7