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Lazy Gym Routine

by Mika Espiritu

Program Description

A routine to help me just enjoy the gym and not worry about risks and perfect form. Just a starter routine. I find other exercises to complicated and so I decided to make my own.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 19, 2025 05:37
  • Last Edited
    Jun 19, 2025 09:43

Summary

Introducing the Lazy Gym Routine, a thoughtfully designed 18-week program tailored for those who want to build strength without overwhelming their schedule. Committing just four days a week, you'll engage in a mix of effective exercises targeting major muscle groups, including arms, chest, shoulders, and back. Each session is structured to maximize your time and effort, allowing you to see significant progress while keeping workouts manageable. Embrace the journey to a stronger you with a routine that fits seamlessly into your lifestyle!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8 reps
RPE 6.5
2
Deadlift (Smith Machine)
2
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Hack Squat
1
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Leg Curl
3
12 reps
RPE 6.5
7
Plank
1
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 6
2
Bicep Curl (Machine)
3
8 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 6.5
5
Chest Press (Machine)
3
12 reps
RPE 6
6
Incline Chest Press (Machine)
3
8 reps
RPE 6
7
Face Pull
3
12 reps
RPE 6
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
9
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
10
Lat Pulldown
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Bicep Curl (Cable)
3 Sets
12 Reps
@6
2
Bicep Curl (Machine)
3 Sets
8 Reps
@6.5
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6
4
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@6.5
5
Chest Press (Machine)
3 Sets
12 Reps
@6
6
Incline Chest Press (Machine)
3 Sets
8 Reps
@6
7
Face Pull
3 Sets
12 Reps
@6
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
9
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6.5
10
Lat Pulldown
3 Sets
12 Reps
@6.5
Day 2
1
Squat (Smith Machine)
2 Sets
8 Reps
@6.5
2
Deadlift (Smith Machine)
2 Sets
8 Reps
@6
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@6
4
Hack Squat
1 Set
8 Reps
@6.5
5
Leg Extension
3 Sets
12 Reps
@6.5
6
Leg Curl
3 Sets
12 Reps
@6.5
7
Plank
1 Set
1 mins
@6
Day 3
1
Bicep Curl (Cable)
3 Sets
12 Reps
@6
2
Bicep Curl (Machine)
3 Sets
8 Reps
@6.5
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6
4
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@6.5
5
Chest Press (Machine)
3 Sets
12 Reps
@6
6
Incline Chest Press (Machine)
3 Sets
8 Reps
@6
7
Face Pull
3 Sets
12 Reps
@6
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
9
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6.5
10
Lat Pulldown
3 Sets
12 Reps
@6.5
Day 4
1
Jog
1 Set
60 mins
@7