logo
BoostcampPNG

Buff Charlie Era (The Gym Edition)

by Maximus
1 athletes joined

Program Description

Buff Charlie Full Body Every Other Day

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 10, 2025 09:46
  • Last Edited
    May 14, 2025 11:39
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
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
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
14
Abs Crunch (Machine)
1
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
-
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
14
Abs Crunch (Machine)
1
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6-10 reps
RPE 9.5
2
Hack Squat
1
4-8 reps
RPE 9
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Leg Extension
1
6-10 reps
RPE 10
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Pec Deck (Machine)
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Lat Pulldown
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
14
Abs Crunch (Machine)
1
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
5-10 reps
RPE 9
2
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
3
Hack Squat
2
4-8 reps
RPE 9
4
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Bicep Curl (Machine)
2
5-10 reps
RPE 10
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Standing Calf Raise
2
AMRAP
RPE 10
11
Pec Deck (Machine)
1
5-10 reps
RPE 9
12
Chest Press (Machine)
1
4-8 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
14
Abs Crunch (Machine)
1
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
5-10 reps
RPE 10
2
Seated Dip (Machine)
2
5-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Lying Leg Curl
1
6-10 reps
RPE 9
5
Hack Squat
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
7
Hip Abductor (Machine)
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Standing Calf Raise
2
AMRAP
RPE 10
10
Chest Press (Machine)
1
4-8 reps
RPE 10
11
Lat Pulldown
1
5-10 reps
RPE 9
12
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
13
Pec Deck (Machine)
1
5-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
14
Abs Crunch (Machine)
1
6-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9
2
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
3
Hip Abductor (Machine)
1
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
5-10 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 9
6
Leg Extension
1
6-10 reps
RPE 10
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
10
Pec Deck (Machine)
1
5-10 reps
RPE 9
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
14
Abs Crunch (Machine)
1
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
5-10 reps
RPE 10
2
Hip Adductor (Machine)
1
5-10 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 9
4
Leg Extension
1
6-10 reps
RPE 10
5
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
6
Lying Leg Curl
1
6-10 reps
RPE 9
7
Standing Calf Raise
2
AMRAP
RPE 10
8
Lat Pulldown
1
5-10 reps
RPE 9
9
Pec Deck (Machine)
1
5-10 reps
RPE 9
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
14
Abs Crunch (Machine)
1
6-9 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
AMRAP
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
6-10 reps
RPE 9.5
4
Lat Pulldown
1
5-10 reps
RPE 9
5
Hip Abductor (Machine)
1
5-10 reps
RPE 10
6
Hip Adductor (Machine)
1
5-10 reps
RPE 10
7
Pec Deck (Machine)
1
5-10 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
4-8 reps
RPE 8.5
11
Chest Press (Machine)
1
4-8 reps
RPE 10
12
Bicep Curl (Machine)
2
5-10 reps
RPE 10
13
Seated Dip (Machine)
2
5-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Hack Squat
2 Sets
4-8 Reps
@9
2
Hip Thrust (Barbell)
1 Set
6-10 Reps
@9.5
3
Hip Abductor (Machine)
1 Set
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@9
6
Leg Extension
1 Set
6-10 Reps
@10
7
Standing Calf Raise
2 Sets
AMRAP
@10
8
Lat Pulldown
1 Set
5-10 Reps
@9
9
Chest Supported Row (Machine)
1 Set
4-8 Reps
@8.5
10
Pec Deck (Machine)
1 Set
5-10 Reps
@9
11
Chest Press (Machine)
1 Set
4-8 Reps
@10
12
Bicep Curl (Machine)
2 Sets
5-10 Reps
@10
13
Seated Dip (Machine)
2 Sets
5-10 Reps
@10
14
Abs Crunch (Machine)
1 Set
6-10 Reps
@8
Day 2
1
Leg Press (45 Degrees)
2 Sets
4-8 Reps
@9
2
Hip Thrust (Barbell)
1 Set
6-10 Reps
-
3
Hip Abductor (Machine)
1 Set
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
5
Leg Extension
1 Set
6-10 Reps
@10
6
Lying Leg Curl
1 Set
6-10 Reps
@9
7
Standing Calf Raise
2 Sets
AMRAP
@10
8
Pec Deck (Machine)
1 Set
5-10 Reps
@9
9
Chest Supported Row (Machine)
1 Set
4-8 Reps
@8.5
10
Lat Pulldown
1 Set
5-10 Reps
@9
11
Chest Press (Machine)
1 Set
4-8 Reps
@10
12
Bicep Curl (Machine)
2 Sets
5-10 Reps
@10
13
Seated Dip (Machine)
2 Sets
5-10 Reps
@10
14
Abs Crunch (Machine)
1 Set
6-10 Reps
@8
Day 3
1
Lat Pulldown
1 Set
5-10 Reps
@9
2
Chest Supported Row (Machine)
1 Set
4-8 Reps
@8.5
3
Hack Squat
2 Sets
4-8 Reps
@9
4
Hip Thrust (Barbell)
1 Set
6-10 Reps
@9.5
5
Hip Abductor (Machine)
1 Set
5-10 Reps
@10
6
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
7
Bicep Curl (Machine)
2 Sets
5-10 Reps
@10
8
Lying Leg Curl
1 Set
6-10 Reps
@9
9
Leg Extension
1 Set
6-10 Reps
@10
10
Standing Calf Raise
2 Sets
AMRAP
@10
11
Pec Deck (Machine)
1 Set
5-10 Reps
@9
12
Chest Press (Machine)
1 Set
4-8 Reps
@10
13
Seated Dip (Machine)
2 Sets
5-10 Reps
@10
14
Abs Crunch (Machine)
1 Set
6-10 Reps
@8
Day 4
1
Bicep Curl (Machine)
2 Sets
5-10 Reps
@10
2
Seated Dip (Machine)
2 Sets
5-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Lying Leg Curl
1 Set
6-10 Reps
@9
5
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9
6
Hip Thrust (Barbell)
1 Set
6-10 Reps
@9.5
7
Hip Abductor (Machine)
1 Set
5-10 Reps
@10
8
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
9
Standing Calf Raise
2 Sets
AMRAP
@10
10
Chest Press (Machine)
1 Set
4-8 Reps
@10
11
Lat Pulldown
1 Set
5-10 Reps
@9
12
Chest Supported Row (Machine)
1 Set
4-8 Reps
@8.5
13
Pec Deck (Machine)
1 Set
5-10 Reps
@9
14
Abs Crunch (Machine)
1 Set
6-10 Reps
@8
Day 5
1
Hack Squat
2 Sets
4-8 Reps
@9
2
Hip Thrust (Barbell)
1 Set
6-10 Reps
@9.5
3
Hip Abductor (Machine)
1 Set
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
5
Lying Leg Curl
1 Set
6-10 Reps
@9
6
Leg Extension
1 Set
6-10 Reps
@10
7
Standing Calf Raise
2 Sets
AMRAP
@10
8
Lat Pulldown
1 Set
5-10 Reps
@9
9
Chest Supported Row (Machine)
1 Set
4-8 Reps
@8.5
10
Pec Deck (Machine)
1 Set
5-10 Reps
@9
11
Chest Press (Machine)
1 Set
4-8 Reps
@10
12
Bicep Curl (Machine)
2 Sets
5-10 Reps
@10
13
Seated Dip (Machine)
2 Sets
5-10 Reps
@10
14
Abs Crunch (Machine)
1 Set
6-10 Reps
@8
Day 6
1
Hip Abductor (Machine)
1 Set
5-10 Reps
@10
2
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9
4
Leg Extension
1 Set
6-10 Reps
@10
5
Hip Thrust (Barbell)
1 Set
6-10 Reps
@9.5
6
Lying Leg Curl
1 Set
6-10 Reps
@9
7
Standing Calf Raise
2 Sets
AMRAP
@10
8
Lat Pulldown
1 Set
5-10 Reps
@9
9
Pec Deck (Machine)
1 Set
5-10 Reps
@9
10
Chest Supported Row (Machine)
1 Set
4-8 Reps
@8.5
11
Chest Press (Machine)
1 Set
4-8 Reps
@10
12
Bicep Curl (Machine)
2 Sets
5-10 Reps
@10
13
Seated Dip (Machine)
2 Sets
5-10 Reps
@10
14
Abs Crunch (Machine)
1 Set
6-10 Reps
@8
Day 7
1
Standing Calf Raise
2 Sets
AMRAP
@10
2
Hack Squat
2 Sets
4-8 Reps
@9
3
Hip Thrust (Barbell)
1 Set
6-10 Reps
@9.5
4
Lat Pulldown
1 Set
5-10 Reps
@9
5
Hip Abductor (Machine)
1 Set
5-10 Reps
@10
6
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
7
Pec Deck (Machine)
1 Set
5-10 Reps
@9
8
Lying Leg Curl
1 Set
6-10 Reps
@9
9
Leg Extension
1 Set
6-10 Reps
@10
10
Chest Supported Row (Machine)
1 Set
4-8 Reps
@8.5
11
Chest Press (Machine)
1 Set
4-8 Reps
@10
12
Bicep Curl (Machine)
2 Sets
5-10 Reps
@10
13
Seated Dip (Machine)
2 Sets
5-10 Reps
@10
14
Abs Crunch (Machine)
1 Set
6-9 Reps
@8