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BoostcampPNG

Who’s a good boy?

by Nathan D.

Program Description

To get me to be the very very best I can be !

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    150 minutes
  • Created
    Feb 24, 2026 05:30
  • Last Edited
    Feb 24, 2026 06:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Biceps
10.4%
Upper Back
10.3%
Lats
8%
Front Delts
7.7%
Quadriceps
6.4%
Hamstrings
6.4%
Chest
5.8%
Middle Delts
5.8%
Forearms
5.1%
Glutes
5.1%
Abs
3.8%
Rear Delts
3%
Lower Back
2.6%
Adductors
2.6%
Calves
2.6%
Other
1.9%
Abductors
1.9%
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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
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
2
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Lat Pulldown
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Seated Dumbbell Curl
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Cable Low Row
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
1
2
1
6-10 reps
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
8
Reverse Curl (Barbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Wrist Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 9
RPE 10
10
Walk
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Pec Deck (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Lat Pulldown
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
1
4-8 reps
RPE 10
8
Cable Low Row
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
10
Lateral Raise (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
11
Seated Shoulder Press (Dumbbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
13
Reverse Curl (Barbell)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
14
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dragon Flag
3
10-15 reps
-
2
Decline Sit Up (Weighted)
3
6-10 reps
-
3
Leg Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
4
Back Extension
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
5
Lying Leg Curl
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
1
6-10 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
7
Leg Press
1
1
1
2
1
8-10 reps
6-8 reps
1-3 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 8
RPE 9
RPE 10
8
Seated Calf Raise
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Walk
1 Set
10 mins
-
2
Pec Deck (Machine)
1 Set
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
8
Walk
1 Set
20 mins
-
Day 2
1
Walk
1 Set
10 mins
-
2
Lat Pulldown
1 Set
1 Set
2 Sets
1 Set
6-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
3
Preacher Curl (EZ Bar)
1 Set
1 Set
2 Sets
1 Set
6-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
2 Sets
1 Set
6-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
5
Seated Dumbbell Curl
1 Set
1 Set
2 Sets
1 Set
6-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
6
Cable Low Row
1 Set
1 Set
2 Sets
1 Set
6-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
7
Rear Delt Fly (Machine)
1 Set
1 Set
2 Sets
1 Set
6-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
8
Reverse Curl (Barbell)
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
9
Wrist Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@9
@10
10
Walk
1 Set
20 mins
-
Day 3
1
Dragon Flag
3 Sets
10-15 Reps
-
2
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
3
Leg Extension
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
4
Back Extension
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
5
Lying Leg Curl
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
6
Hip Adductor (Machine)
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
7
Leg Press
1 Set
1 Set
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
1-3 Reps
6-10 Reps
6-10 Reps
@6
@8
@8
@9
@10
8
Seated Calf Raise
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@9
@10
Day 5
1
Dragon Flag
3 Sets
10-15 Reps
-
2
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
3
Leg Extension
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
4
Back Extension
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
5
Lying Leg Curl
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
6
Hip Adductor (Machine)
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
7
Leg Press
1 Set
1 Set
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
1-3 Reps
6-10 Reps
6-10 Reps
@6
@8
@8
@9
@10
8
Seated Calf Raise
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@9
@10
Day 4
1
Walk
1 Set
10 mins
-
2
Pec Deck (Machine)
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
3
Lat Pulldown
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
7
Rear Delt Fly (Machine)
1 Set
4-8 Reps
@10
8
Cable Low Row
1 Set
1 Set
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
9
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
10
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
11
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
12
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-10 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
13
Reverse Curl (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
14
Walk
1 Set
20 mins
-