Program Description
Buff Charlie Full Body Every Other Day
Program Overview
- LevelBeginner, Intermediate, Novice, Advanced
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedMay 10, 2025 09:46
- Last EditedJun 18, 2025 09:49
Summary
Embark on an 18-week journey with the Buff Charlie Era (The Gym Edition), designed for those ready to elevate their strength and physique. This comprehensive program features a rigorous 7-day training schedule, incorporating a variety of exercises targeting all major muscle groups. From hack squats to hip thrusts, you'll utilize full gym equipment to maximize your gains. Prepare to push your limits and transform your body with a structured approach that emphasizes progressive overload and muscle engagement. Get ready to unleash your inner strength!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
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 Squat2 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 Curl1 Set
6-10 Reps
@9
6
Leg Extension1 Set
6-10 Reps
@10
7
Standing Calf Raise2 Sets
AMRAP
@10
8
Lat Pulldown1 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 Extension1 Set
6-10 Reps
@10
6
Lying Leg Curl1 Set
6-10 Reps
@9
7
Standing Calf Raise2 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 Pulldown1 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 Pulldown1 Set
5-10 Reps
@9
2
Chest Supported Row (Machine)1 Set
4-8 Reps
@8.5
3
Hack Squat2 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 Curl1 Set
6-10 Reps
@9
9
Leg Extension1 Set
6-10 Reps
@10
10
Standing Calf Raise2 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 Extension1 Set
6-10 Reps
@10
4
Lying Leg Curl1 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 Raise2 Sets
AMRAP
@10
10
Chest Press (Machine)1 Set
4-8 Reps
@10
11
Lat Pulldown1 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 Squat2 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 Curl1 Set
6-10 Reps
@9
6
Leg Extension1 Set
6-10 Reps
@10
7
Standing Calf Raise2 Sets
AMRAP
@10
8
Lat Pulldown1 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 Extension1 Set
6-10 Reps
@10
5
Hip Thrust (Barbell)1 Set
6-10 Reps
@9.5
6
Lying Leg Curl1 Set
6-10 Reps
@9
7
Standing Calf Raise2 Sets
AMRAP
@10
8
Lat Pulldown1 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 Raise2 Sets
AMRAP
@10
2
Hack Squat2 Sets
4-8 Reps
@9
3
Hip Thrust (Barbell)1 Set
6-10 Reps
@9.5
4
Lat Pulldown1 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 Curl1 Set
6-10 Reps
@9
9
Leg Extension1 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