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GBR Program (Get Back Right)

by Zyhare
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Program Description

**GBR Program (Get Back Right)** is an 8-week workout plan designed to help you regain strength and build muscle with a focus on athletics and bodybuilding. Each week consists of 5 training days, featuring a mix of machine-based and bodyweight exercises that target all major muscle groups. With a commitment of just 60 minutes per session, this program is perfect for beginners and novices looking to sculpt their physique while enhancing overall fitness. Get ready to push your limits and see real results!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 21, 2026 02:20
  • Last Edited
    Feb 06, 2026 04:34
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.8%
Triceps
10.1%
Abs
9.1%
Quadriceps
8.7%
Hamstrings
8.7%
Upper Back
8.7%
Biceps
8.7%
Lats
7.2%
Chest
7.2%
Glutes
5.8%
Middle Delts
5.8%
Calves
2.9%
Forearms
2.9%
Abductors
1.4%
Lower Back
1.4%
Rear Delts
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Seated Dip (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
12
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Seated Dip (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
12
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Seated Dip (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
12
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Seated Dip (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
12
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Seated Dip (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
12
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Seated Dip (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
12
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Seated Dip (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
12
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Seated Dip (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
11
Lateral Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
12
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9.5
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
High Pull
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
9
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 9.5
10
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 9.5
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
6
Abs Crunch (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Calf Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@9.5
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
3
Hack Squat
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7.5
@8
@8.5
@10
Day 3
1
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@9
2
Seated Row (Machine)
3 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
4
Chest Press (Machine)
3 Sets
10 Reps
@7.5
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
8
High Pull
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
9
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@9.5
10
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@10
Day 4
1
Calf Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@9.5
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
3
Hack Squat
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7.5
@8
@8.5
@10
Day 1
1
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@9
2
Seated Row (Machine)
3 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
4
Chest Press (Machine)
3 Sets
10 Reps
@7.5
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
8
High Pull
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
9
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@9.5
10
Seated Dip (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
11
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
12
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@10