Reno May is retarded

by Reno M.

5.0

(1 rating)

Program Description

basically we are retard maxxing. if you want to do free weights, go ahead. but machines are what i like since i dont powerlift and it is much quicker to setup. workouts for me are fairly quick. just go hard as fuck i guess.

Program Overview

Level
Intermediate
Goal
Muscle
Equipment
Full Gym
Program Length
18 weeks
Time Per Workout
60 minutes
Created
Jan 07, 2026 01:42
Last Edited
Mar 14, 2026 04:47

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.7%

Front Delts

10.6%

Quadriceps

9.2%

Hamstrings

9.2%

Upper Back

8.5%

Lats

8.5%

Biceps

8.5%

Middle Delts

8.5%

Glutes

7.7%

Chest

4.2%

Calves

2.8%

Forearms

2.1%

Rear Delts

2.1%

Lower Back

1.4%

Abs

1.4%

Adductors

1.4%

Abductors

1.4%

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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

WEEK 17

WEEK 18

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

3

6-8 reps

RPE 10

2

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

3

Shoulder Press (Machine)

3

6-8 reps

RPE 10

4

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

5A

Bicep Curl (Cable)

3

10 reps

RPE 10

5B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

6

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 2

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Leg Extension

3

10 reps

RPE 10

3B

Leg Curl

3

10 reps

RPE 10

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

3

6-8 reps

RPE 10

2

Lat Pulldown

2

1

10 reps

RPE 10

RPE 10

3

Chest Press (Machine)

3

6-8 reps

RPE 10

4

Chest Supported Row (Machine)

3

6-10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

AMRAP

RPE 10

6A

Bicep Curl (Cable)

3

10 reps

RPE 10

6B

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 4

1

Belt Squat

1

2

5-7 reps

8-10 reps

RPE 9

RPE 9

2

Romanian Deadlift (Barbell)

2

10 reps

RPE 8

3A

Hip Adductor (Machine)

2

AMRAP

-

3B

Hip Abductor (Machine)

2

AMRAP

-

4

Straight Leg Calf Raise

2

AMRAP

RPE 10

Day 1

1

Chest Press (Machine)

1 Set

1 Set

1 Set

6-8 Reps

6-8 Reps

6-8 Reps

@10

@10

@10

2

Chest Supported Row (Machine)

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

@10

@10

@10

3

Shoulder Press (Machine)

1 Set

1 Set

1 Set

6-8 Reps

6-8 Reps

6-8 Reps

@10

@10

@10

4

Lat Pulldown

1 Set

1 Set

1 Set

10 Reps

10 Reps

@10

@10

@10

5A

Bicep Curl (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@10

@10

@10

5B

Tricep Pushdown (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@10

@10

@10

6

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

AMRAP

AMRAP

AMRAP

@10

@10

@10

Day 2

1

Belt Squat

1 Set

1 Set

1 Set

5-7 Reps

8-10 Reps

8-10 Reps

@9

@9

@9

2

Romanian Deadlift (Barbell)

1 Set

1 Set

10 Reps

10 Reps

@8

@8

3A

Leg Extension

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@10

@10

@10

3B

Leg Curl

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@10

@10

@10

4

Straight Leg Calf Raise

1 Set

1 Set

AMRAP

AMRAP

@10

@10

Day 3

1

Shoulder Press (Machine)

1 Set

1 Set

1 Set

6-8 Reps

6-8 Reps

6-8 Reps

@10

@10

@10

2

Lat Pulldown

1 Set

1 Set

1 Set

10 Reps

10 Reps

@10

@10

@10

3

Chest Press (Machine)

1 Set

1 Set

1 Set

6-8 Reps

6-8 Reps

6-8 Reps

@10

@10

@10

4

Chest Supported Row (Machine)

1 Set

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

@10

@10

@10

5

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

AMRAP

AMRAP

AMRAP

@10

@10

@10

6A

Bicep Curl (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@10

@10

@10

6B

Tricep Pushdown (Cable)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@10

@10

@10

Day 4

1

Belt Squat

1 Set

1 Set

1 Set

5-7 Reps

8-10 Reps

8-10 Reps

@9

@9

@9

2

Romanian Deadlift (Barbell)

1 Set

1 Set

10 Reps

10 Reps

@8

@8

3A

Hip Adductor (Machine)

1 Set

1 Set

AMRAP

AMRAP

-

-

3B

Hip Abductor (Machine)

1 Set

1 Set

AMRAP

AMRAP

-

-

4

Straight Leg Calf Raise

1 Set

1 Set

AMRAP

AMRAP

@10

@10