Program Description
Build strength and size!!
Program Overview
- LevelIntermediate, Novice, Advanced, Beginner
- GoalPowerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 08, 2025 05:37
- Last EditedAug 08, 2025 06:31
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Tricep Rope Push Down (Cable)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
2
Incline Bench Press (Barbell)
1
4
10 reps
8 reps
RPE 6
RPE 6
3
Preacher Curl (Barbell)
4
10 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 6
5
Chest Fly (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 6
2
Calf Raise (Machine)
4
15 reps
RPE 6
3
Hamstring Curl
4
10 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 6
5
Walking Lunge
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
RPE 6
2
Wide Grip Lat Pulldown
4
10 reps
RPE 6
3
Dumbbell Row
4
10 reps
RPE 6
4
Shrug (Barbell)
4
10 reps
RPE 6
5
Seated Row (Cable)
4
10 reps
RPE 6
6
Shoulder Press (Machine)
4
10 reps
RPE 6
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
Download App to Unlock
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Alternating Dumbbell Curl1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
3
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Calf Raise (Machine)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
3
Hamstring Curl1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Leg Extension1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
Day 3
1
Wide Grip Lat Pulldown1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Dumbbell Row1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
3
Shrug (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Shoulder Press (Machine)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
5
One Arm Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
Day 4
1
Bench Press (Barbell)1 Set
4 Sets
10 Reps
8 Reps
@6
@6
2
Incline Bench Press (Barbell)1 Set
4 Sets
10 Reps
8 Reps
@6
@6
3
Preacher Curl (Barbell)4 Sets
10 Reps
@6
4
V-Handle Tricep Pushdown (Cable)4 Sets
10 Reps
@6
5
Chest Fly (Dumbbell)4 Sets
10 Reps
@6
Day 5
1
Leg Press4 Sets
10 Reps
@6
2
Calf Raise (Machine)4 Sets
15 Reps
@6
3
Hamstring Curl4 Sets
10 Reps
@6
4
Leg Extension4 Sets
10 Reps
@6
5
Walking Lunge4 Sets
10 Reps
@6
Day 6
1
Lat Pulldown (Close Grip)4 Sets
10 Reps
@6
2
Wide Grip Lat Pulldown4 Sets
10 Reps
@6
3
Dumbbell Row4 Sets
10 Reps
@6
4
Shrug (Barbell)4 Sets
10 Reps
@6
5
Seated Row (Cable)4 Sets
10 Reps
@6
6
Shoulder Press (Machine)4 Sets
10 Reps
@6
7
One Arm Lateral Raise (Dumbbell)4 Sets
10 Reps
@6
Day 7
1
Cardio1 Set
30 mins
@6