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Maxidi Toilet Full Body Anytime Routine Sigma

by Maximus

Program Description

Get Maximus looking epic

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerlifting, Athletics, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 07, 2025 12:01
  • Last Edited
    Sep 12, 2025 02:26

Summary

Unlock your full potential with the Maxidi Toilet Full Body Anytime Routine Sigma, an 18-week program designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of machine and dumbbell exercises targeting every major muscle group. Each session is crafted to build strength and endurance, ensuring you stay motivated and challenged. Perfect for any fitness level, this program provides the flexibility you need to fit workouts into your busy lifestyle while achieving remarkable results. Get ready to transform your body and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Abs
10.4%
Biceps
10.3%
Upper Back
8.5%
Lats
7.4%
Triceps
7%
Chest
6.2%
Forearms
5.9%
Front Delts
5.6%
Rear Delts
4.9%
Hamstrings
4.9%
Middle Delts
4.8%
Quadriceps
4.1%
Other
4.1%
Neck
4.1%
Glutes
3.6%
Adductors
2.3%
Abductors
2.2%
Calves
2.1%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
5-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
2-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Press
1
4-8 reps
RPE 9.5
12
Leg Extension
1
4-8 reps
RPE 10
13
Back Extension
1
4-8 reps
RPE 10
14
Seated Hamstring Curl
1
5-10 reps
RPE 9
15
Lying Leg Curl
1
4-8 reps
RPE 9
16
Hip Adductor (Machine)
1
4-8 reps
RPE 10
17
Hip Abductor (Machine)
1
4-8 reps
RPE 10
18
Standing Calf Raise
1
5-10 reps
RPE 10
19
Tibialis Raises
2
5-10 reps
RPE 10
20
Cable Neck Extension
1
8-12 reps
RPE 10
21
Cable Neck Flexion
1
8-12 reps
RPE 10
22
Cable Crunch
2
5-10 reps
RPE 10
23
Cable Rotations
2
5-10 reps
RPE 10
24
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
4
Shoulder Press (Machine)
1
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Incline hammer curl
2
4-8 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Leg Extension
2
4-8 reps
RPE 10
12
Back Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Fly Press (Dumbbell)
2
5-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
3
Keenan Flap
2
4-8 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
5-10 reps
RPE 10
8
Newton supinations
2
5-10 reps
RPE 9
9
JM Press (Smith Machine)
1
5-10 reps
RPE 10
10
Tricep Extension (Machine)
1
5-10 reps
RPE 10
11
Squat (Barbell)
1
4-8 reps
RPE 9
12
Leg Extension
1
4-8 reps
RPE 10
13
Seated Hamstring Curl
1
5-10 reps
RPE 9
14
Lying Leg Curl
1
4-8 reps
RPE 9
15
Hip Adductor (Machine)
1
4-8 reps
RPE 10
16
Hip Abductor (Machine)
1
4-8 reps
RPE 10
17
Standing Calf Raise
1
5-10 reps
RPE 10
18
Tibialis Raises
2
5-10 reps
RPE 10
19
Cable Neck Extension
1
8-12 reps
RPE 10
20
Cable Neck Flexion
1
8-12 reps
RPE 10
21
Cable Crunch
2
5-10 reps
RPE 10
22
Cable Rotations
2
5-10 reps
RPE 10
23
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
4-8 Reps
@10
2
Pec Deck (Machine)
2 Sets
4-8 Reps
@10
3
Lat Pulldown
2 Sets
5-10 Reps
@10
4
Single Arm Row (Dumbbell)
2 Sets
4-8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
6
Rear Delt Fly (Cable)
2 Sets
4-8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
2-8 Reps
@10
8
Newton supinations
2 Sets
5-10 Reps
@9
9
Single Arm Tricep Extension (Cable)
2 Sets
4-8 Reps
@10
10
Tricep Extension (Machine)
1 Set
5-10 Reps
@10
11
Leg Press
1 Set
4-8 Reps
@9.5
12
Leg Extension
1 Set
4-8 Reps
@10
13
Back Extension
1 Set
4-8 Reps
@10
14
Seated Hamstring Curl
1 Set
5-10 Reps
@9
15
Lying Leg Curl
1 Set
4-8 Reps
@9
16
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
17
Hip Abductor (Machine)
1 Set
4-8 Reps
@10
18
Standing Calf Raise
1 Set
5-10 Reps
@10
19
Tibialis Raises
2 Sets
5-10 Reps
@10
20
Cable Neck Extension
1 Set
8-12 Reps
@10
21
Cable Neck Flexion
1 Set
8-12 Reps
@10
22
Cable Crunch
2 Sets
5-10 Reps
@10
23
Cable Rotations
2 Sets
5-10 Reps
@10
24
Leg Raise (Captain's Chair)
1 Set
AMRAP
@9
Day 2
1
Pec Deck (Machine)
2 Sets
4-8 Reps
@10
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
3
Single Arm Row (Dumbbell)
2 Sets
4-8 Reps
@10
4
Shoulder Press (Machine)
1 Set
4-8 Reps
@9
5
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
6
Rear Delt Fly (Cable)
2 Sets
4-8 Reps
@9
7
Incline hammer curl
2 Sets
4-8 Reps
@10
8
Newton supinations
2 Sets
5-10 Reps
@9
9
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@10
10
Tricep Extension (Machine)
1 Set
5-10 Reps
@10
11
Leg Extension
2 Sets
4-8 Reps
@10
12
Back Extension
1 Set
4-8 Reps
@10
13
Seated Hamstring Curl
1 Set
5-10 Reps
@9
14
Lying Leg Curl
1 Set
4-8 Reps
@9
15
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
16
Hip Abductor (Machine)
1 Set
4-8 Reps
@10
17
Standing Calf Raise
1 Set
5-10 Reps
@10
18
Tibialis Raises
2 Sets
5-10 Reps
@10
19
Cable Neck Extension
1 Set
8-12 Reps
@10
20
Cable Neck Flexion
1 Set
8-12 Reps
@10
21
Cable Crunch
2 Sets
5-10 Reps
@10
22
Cable Rotations
2 Sets
5-10 Reps
@10
23
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 3
1
Fly Press (Dumbbell)
2 Sets
5-10 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
4-8 Reps
@9
3
Keenan Flap
2 Sets
4-8 Reps
@10
4
Single Arm Row (Dumbbell)
2 Sets
4-8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
6
Rear Delt Fly (Cable)
2 Sets
4-8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
1 Set
5-10 Reps
@10
8
Newton supinations
2 Sets
5-10 Reps
@9
9
JM Press (Smith Machine)
1 Set
5-10 Reps
@10
10
Tricep Extension (Machine)
1 Set
5-10 Reps
@10
11
Squat (Barbell)
1 Set
4-8 Reps
@9
12
Leg Extension
1 Set
4-8 Reps
@10
13
Seated Hamstring Curl
1 Set
5-10 Reps
@9
14
Lying Leg Curl
1 Set
4-8 Reps
@9
15
Hip Adductor (Machine)
1 Set
4-8 Reps
@10
16
Hip Abductor (Machine)
1 Set
4-8 Reps
@10
17
Standing Calf Raise
1 Set
5-10 Reps
@10
18
Tibialis Raises
2 Sets
5-10 Reps
@10
19
Cable Neck Extension
1 Set
8-12 Reps
@10
20
Cable Neck Flexion
1 Set
8-12 Reps
@10
21
Cable Crunch
2 Sets
5-10 Reps
@10
22
Cable Rotations
2 Sets
5-10 Reps
@10
23
Leg Raise (Captain's Chair)
1 Set
AMRAP
@9