Grayson's custom exercise schedule

by Grayson T.

Program Description

A helpful guide to judge whether you have done progressive overload or not

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 20, 2024 01:22
  • Last Edited
    Jun 18, 2025 10:47

Summary

Transform your fitness journey with Grayson’s custom exercise schedule, a comprehensive 16-week program designed for dedicated lifters. Committing to four days a week, you'll tackle a balanced mix of strength training, focusing on major muscle groups including legs, core, chest, and back. Each session is strategically crafted to enhance your strength and endurance, featuring a variety of exercises from dumbbell squats to machine-assisted dips. Get ready to push your limits and achieve your fitness goals with this structured and effective workout plan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
RPE 8.5
2
Chest Fly (Machine)
2
1
1
10 reps
12 reps
14 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Assisted)
1
1
1
1
4 reps
8 reps
8 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
T-Bar Row
1
1
1
1
3 reps
6 reps
8 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Lat Pulldown
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
1
1
1
5 reps
10 reps
12 reps
14 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
-
-
-
-
2
Shoulder Press (Machine)
1
-
3
Face Pull
1
-
4
Lateral Raise (Cable)
1
-
5
Upright Row (Cable)
1
-
6
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
-
2
Seated Hamstring Curl
1
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Leg Extension
1
-
5
Standing Calf Raise
1
RPE 6
6
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
-
2
Hammer Curl
1
-
3
Tricep Pushdown (Cable)
1
-
4
Overhead Tricep Extension (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
12 reps
-
2
Hammer Curl
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 3
1
Squat (Dumbbell)
1 Set
-
2
Seated Hamstring Curl
1 Set
-
3
Romanian Deadlift (Dumbbell)
2 Sets
-
4
Leg Extension
1 Set
-
5
Standing Calf Raise
1 Set
@6
6
Plank
1 Set
-
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
8 Reps
10 Reps
@6
@6
@6
@8.5
2
Chest Fly (Machine)
2 Sets
1 Set
1 Set
10 Reps
12 Reps
14 Reps
@7.5
@8
@8.5
3
Dip (Assisted)
1 Set
1 Set
1 Set
1 Set
4 Reps
8 Reps
8 Reps
10 Reps
@7
@8
@8.5
@9
4
T-Bar Row
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
8 Reps
10 Reps
@6.5
@7.5
@8
@8.5
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
14 Reps
@6.5
@7.5
@8
@8.5
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
14 Reps
@6.5
@7
@7.5
@8
Day 2
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
12 Reps
-
-
-
-
2
Shoulder Press (Machine)
1 Set
-
3
Face Pull
1 Set
-
4
Lateral Raise (Cable)
1 Set
-
5
Upright Row (Cable)
1 Set
-
6
Shrug (Dumbbell)
1 Set
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
2
Hammer Curl
3 Sets
12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-