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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 07, 2025 12:28
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
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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