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BoostcampPNG

Pie-guy’s PF Machines Only Plan

by Terra McCullough

Program Description

Geared towards beginners or those returning to the gym after a long hiatus. All exercises will be using equipment found at most if not all Planet Fitness locations. Every workout has a built in light treadmill warmup (feel free to sub any other cardio) and stretching, highly recommend using the stretching equipment at the gym. Machine exercises only are listed for those not sure about form or not confident with dumbbells.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 28, 2025 12:56
  • Last Edited
    Jul 10, 2025 01:12

Summary

Unlock your strength with Pie-guy’s PF Machines Only Plan, a focused 12-week program designed for machine enthusiasts. Train three days a week with targeted exercises like the Chest Press, Leg Extensions, and Back Extensions, ensuring comprehensive muscle engagement and growth. Each session combines strength training with essential cardio and stretching, promoting recovery and flexibility. Perfect for those looking to maximize their gym time while building a solid foundation in strength training. Get ready to transform your physique and elevate your fitness journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
5 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
5 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
5 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
5 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
5 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
5 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
5 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
5 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Walk
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3
Chest Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 3
1
Walk
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3
Chest Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 2
1
Walk
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3
Shoulder Press (Machine)
3 Sets
5 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Chest Supported Row (Machine)
3 Sets
5 Reps
-
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Tricep Extension (Machine)
3 Sets
10 Reps
-
8
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10