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Elijah Nero training program

by Elijah Nero
1 athletes joined

Program Description

Save time, get as shredded as possible

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 17, 2026 05:18
  • Last Edited
    Jan 17, 2026 06:24
Muscle Engagement
Front
Back
MuscleSet
Abs
10.9%
Hamstrings
10.9%
Quadriceps
10.9%
Triceps
8.7%
Front Delts
6.5%
Biceps
6.5%
Upper Back
6.5%
Glutes
6.5%
Rear Delts
5.4%
Chest
4.3%
Middle Delts
4.3%
Lats
4.3%
Cardio
4.3%
Calves
4.3%
Forearms
2.2%
Lower Back
2.2%
Abductors
1.1%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
2
8 reps
RPE 8.5
3
Preacher Curl (Machine)
2
6 reps
RPE 8.5
4
Chest Supported Row (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
2
8 reps
RPE 8.5
7
Cable Crunch
2
10 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
2
10 reps
RPE 8.5
9
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6 reps
RPE 8.5
2
Leg Extension
2
6 reps
RPE 8.5
3
Leg Press
2
8 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6 reps
RPE 8.5
5
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6 reps
RPE 8.5
2
Chest Fly (Machine)
2
8 reps
RPE 8.5
3
Lat Pulldown
2
6 reps
RPE 8.5
4
Preacher Curl (Machine)
2
6 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
8 reps
RPE 8.5
6
Rear Delt Fly (Machine)
1
1
8 reps
RPE 8.5
-
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 8.5
2
Hack Squat
2
6 reps
RPE 8.5
3
Seated Hamstring Curl
2
6 reps
RPE 8.5
4
Calf Raise (Leg Press)
2
8 reps
RPE 8.5
5
Cable Crunch
2
8 reps
RPE 8.5
6
Decline Sit Up (Bodyweight)
2
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 6.5
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
6 Reps
@8.5
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8.5
3
Preacher Curl (Machine)
2 Sets
6 Reps
@8.5
4
Chest Supported Row (Machine)
2 Sets
6 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8.5
6
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8.5
7
Cable Crunch
2 Sets
10 Reps
@8.5
8
Decline Sit Up (Bodyweight)
2 Sets
10 Reps
@8.5
9
Treadmill
1 Set
30 mins
@6.5
Day 2
1
Seated Hamstring Curl
2 Sets
6 Reps
@8.5
2
Leg Extension
2 Sets
6 Reps
@8.5
3
Leg Press
2 Sets
8 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
2 Sets
6 Reps
@8.5
5
Calf Raise (Leg Press)
2 Sets
8 Reps
@8.5
6
Treadmill
1 Set
30 mins
@6.5
Day 3
1
Shoulder Press (Machine)
2 Sets
6 Reps
@8.5
2
Chest Fly (Machine)
2 Sets
8 Reps
@8.5
3
Lat Pulldown
2 Sets
6 Reps
@8.5
4
Preacher Curl (Machine)
2 Sets
6 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8.5
6
Rear Delt Fly (Machine)
1 Set
1 Set
8 Reps
@8.5
-
7
Treadmill
1 Set
30 mins
@6.5
Day 4
1
Leg Extension
2 Sets
6 Reps
@8.5
2
Hack Squat
2 Sets
6 Reps
@8.5
3
Seated Hamstring Curl
2 Sets
6 Reps
@8.5
4
Calf Raise (Leg Press)
2 Sets
8 Reps
@8.5
5
Cable Crunch
2 Sets
8 Reps
@8.5
6
Decline Sit Up (Bodyweight)
2 Sets
8 Reps
@8.5
7
Treadmill
1 Set
30 mins
@6.5