Program Description
Custom Program for Tania By Jake Ouimet When you reach the end of a rep range , add some weight (2.5-5lbs or whatever you can tolerate) example (10-12 reps) rep range end of rep range would be 12 reps
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedJul 03, 2025 12:34
- Last EditedJul 10, 2025 01:17

Summary
Transform your physique with Tania's 10-week program, designed for those ready to elevate their strength training. Committing just three days a week, you'll engage in a balanced mix of upper and lower body workouts, focusing on machine and dumbbell exercises to build muscle and enhance endurance. Each session is strategically crafted to challenge your limits and maximize results, ensuring you stay motivated and on track. Get ready to push your boundaries and achieve the body you've always wanted!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-15 reps
RPE 7
3
Preacher Curl (Machine)
3
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-15 reps
RPE 7
3
Preacher Curl (Machine)
3
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-15 reps
RPE 7
3
Preacher Curl (Machine)
3
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-15 reps
RPE 7
3
Preacher Curl (Machine)
3
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-15 reps
RPE 7
3
Preacher Curl (Machine)
3
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Lateral Raise (Machine)
3
10-12 reps
RPE 7
3
Preacher Curl (Machine)
3
10-12 reps
RPE 7
4
Chest Press (Machine)
2
10-12 reps
RPE 7
5
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
6
Abs Crunch (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Preacher Curl (Machine)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
2
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Preacher Curl (Machine)
3
10-12 reps
RPE 8
4
Chest Press (Machine)
2
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
2
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Machine)
3
8-10 reps
RPE 8
4
Chest Press (Machine)
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lateral Raise (Machine)
2
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Machine)
3
8-10 reps
RPE 8
4
Chest Press (Machine)
2
8-10 reps
RPE 8
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 8
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-15 reps
RPE 7
5
Abs Crunch (Machine)
3
10-15 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-15 reps
RPE 7
5
Abs Crunch (Machine)
3
10-15 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-15 reps
RPE 7
5
Abs Crunch (Machine)
3
10-15 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-15 reps
RPE 7
5
Abs Crunch (Machine)
3
10-15 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-15 reps
RPE 7
5
Abs Crunch (Machine)
3
10-15 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 7
3
Hamstring Curl
2
10-12 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 7
5
Abs Crunch (Machine)
3
10-12 reps
RPE 8
6
Partial Calf Raise
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 8.5
3
Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Partial Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
2
Leg Press
2
10-12 reps
RPE 8.5
3
Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Partial Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8.5
3
Hamstring Curl
1
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Partial Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8.5
3
Hamstring Curl
1
1
8-12 reps
8-10 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Partial Calf Raise
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
3
Chest Press (Machine)
2
10-12 reps
RPE 7
4
Preacher Curl (Machine)
2
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
6
Hamstring Curl
2
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Preacher Curl (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8.5
6
Hamstring Curl
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Preacher Curl (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8.5
6
Hamstring Curl
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Preacher Curl (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8.5
6
Hamstring Curl
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 8
3
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Preacher Curl (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8.5
6
Hamstring Curl
2
10-12 reps
RPE 8.5
Week 1
1 / 10 Weeks
Day 1
1
Wide Grip Lat Pulldown2 Sets
1 Set
10-12 Reps
10-12 Reps
@7
@8
2
Lateral Raise (Machine)3 Sets
10-15 Reps
@7
3
Preacher Curl (Machine)3 Sets
10-15 Reps
@7
4
Chest Press (Machine)2 Sets
10-15 Reps
@7
5
Chest Supported Row (Machine)2 Sets
10-15 Reps
@8
6
Abs Crunch (Machine)3 Sets
10-15 Reps
@8
Day 2
1
Romanian Deadlift (Dumbbell)2 Sets
10-12 Reps
@8
2
Leg Press2 Sets
10-12 Reps
@7
3
Hamstring Curl2 Sets
10-12 Reps
@7
4
Hip Adductor (Machine)2 Sets
10-15 Reps
@7
5
Abs Crunch (Machine)3 Sets
10-15 Reps
@8
6
Partial Calf Raise2 Sets
10-12 Reps
@8
Day 3
1
Leg Extension2 Sets
10-15 Reps
@8
2
Chest Supported Row (Machine)2 Sets
10-15 Reps
@8
3
Chest Press (Machine)2 Sets
10-12 Reps
@7
4
Preacher Curl (Machine)2 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)2 Sets
10-15 Reps
@7
6
Hamstring Curl2 Sets
10-12 Reps
@7