Program Description
Help you develope more muscle and to push yourself harder and harder
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 07, 2025 12:11
- Last EditedAug 07, 2025 10:29
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Download App to Unlock
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Back Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Seated Row (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Rear Delt Fly (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 2
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Chest Fly (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Upright Row (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Dip (Bodyweight)3 Sets
8-12 Reps
@8
6
French Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 3
1
Hack Squat1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
3
Leg Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Leg Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Hip Adductor (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Hip Abductor (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Calf Raise (Machine)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
Day 4
1
Lat Pulldown1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Back Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Seated Row (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Rear Delt Fly (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 5
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Chest Fly (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Upright Row (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Dip (Bodyweight)3 Sets
8-12 Reps
@8
6
French Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 6
1
Hack Squat1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
3
Leg Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Leg Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Hip Adductor (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Hip Abductor (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Calf Raise (Machine)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10