Program Description
Get abs and sculpt upper body
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout100 minutes
- CreatedJul 02, 2025 08:41
- Last EditedJul 10, 2025 01:16

Summary
Transform your physique with Aj's 8-week workout program, designed for those ready to commit to three intense sessions per week. This plan focuses on building strength and muscle across all major muscle groups, utilizing a mix of machines and free weights to maximize your gains. With targeted exercises like leg extensions, bicep curls, and tricep pushdowns, you’ll enhance your overall power and definition. Perfect for anyone looking to elevate their training routine, this program will keep you motivated and on track to achieve your fitness goals.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension1 Set
6-8 Reps
@8.5
2
Lying Leg Curl1 Set
6-8 Reps
@8.5
3
Bicep Curl (Dumbbell)1 Set
6-8 Reps
@8.5
4
Hammer Curl1 Set
6-8 Reps
@8.5
5
Tricep Pushdown (Cable)1 Set
6-8 Reps
@8.5
6
Incline Bench Press (Dumbbell)1 Set
6-8 Reps
@8.5
7
Chest Press (Machine)1 Set
6-8 Reps
@8.5
8
Bent Over Row (Dumbbell)1 Set
6-8 Reps
@8.5
9
Lat Pulldown1 Set
6-8 Reps
@8.5
10
Lateral Raise (Machine)1 Set
6-8 Reps
@8.5
11
Seated Row (Cable)1 Set
6-8 Reps
@8.5
12
Decline Sit Up (Weighted)2 Sets
6-8 Reps
@9.5
13
Abs Crunch (Machine)2 Sets
6-8 Reps
@9.5
14
Oblique Crunch2 Sets
6-8 Reps
@9.5
Day 2
1
Leg Extension1 Set
6-8 Reps
@8.5
2
Lying Leg Curl1 Set
6-8 Reps
@8.5
3
Bicep Curl (Dumbbell)1 Set
6-8 Reps
@8.5
4
Hammer Curl1 Set
6-8 Reps
@8.5
5
Tricep Pushdown (Cable)1 Set
6-8 Reps
@8.5
6
Incline Bench Press (Dumbbell)1 Set
6-8 Reps
@8.5
7
Chest Press (Machine)1 Set
6-8 Reps
@8.5
8
Bent Over Row (Dumbbell)1 Set
6-8 Reps
@8.5
9
Lat Pulldown1 Set
6-8 Reps
@8.5
10
Lateral Raise (Machine)1 Set
6-8 Reps
@8.5
11
Seated Row (Cable)1 Set
6-8 Reps
@8.5
12
Decline Sit Up (Weighted)2 Sets
6-8 Reps
@9.5
13
Abs Crunch (Machine)2 Sets
6-8 Reps
@9.5
14
Oblique Crunch2 Sets
6-8 Reps
@9.5
Day 3
1
Leg Extension1 Set
6-8 Reps
@8.5
2
Lying Leg Curl1 Set
6-8 Reps
@8.5
3
Bicep Curl (Dumbbell)1 Set
6-8 Reps
@8.5
4
Hammer Curl1 Set
6-8 Reps
@8.5
5
Tricep Pushdown (Cable)1 Set
6-8 Reps
@8.5
6
Incline Bench Press (Dumbbell)1 Set
6-8 Reps
@8.5
7
Chest Press (Machine)1 Set
6-8 Reps
@8.5
8
Bent Over Row (Dumbbell)1 Set
6-8 Reps
@8.5
9
Lat Pulldown1 Set
6-8 Reps
@8.5
10
Lateral Raise (Machine)1 Set
6-8 Reps
@8.5
11
Seated Row (Cable)1 Set
6-8 Reps
@8.5
12
Decline Sit Up (Weighted)2 Sets
6-8 Reps
@9.5
13
Abs Crunch (Machine)2 Sets
6-8 Reps
@9.5
14
Oblique Crunch2 Sets
6-8 Reps
@9.5