4.0
(1 rating)
Program Description
This program was designed, researched, and prescribed by a team in Texas for patients suffering from Postural Orthostatic Tachycardia Syndrome (POTS). And modified by the Children’s Hospital of Philadelphia. I (an independent) have copied the program directly from the pamphlet so that it could be easily tracked on this app. See the entire EIGHT MONTH program here: https://tinyurl.com/CHOP-POTS-protocol-pptx "If you are anything like the individuals we’ve met with POTS, you probably do not feel good most of the time, and have tried several other things to make your condition better, Here is the question we are proposing to you: Why not give this program your utmost effort for 3-5 full months before deciding if it helps you or not? Remember the benefits of training occur after months of training and not just days or weeks. " " Many patients successfully resume caring for their children, full-time work, full-time school, or enter college when previously they thought that these things might be impossible. We sincerely hope that this is the case for you as well."
Program Overview
- LevelBeginner, Novice
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout30 minutes
- CreatedJul 30, 2025 03:15
- Last EditedSep 13, 2025 06:47
Summary
Embark on an 18-week journey with CHOP's POTS protocol, designed to elevate your fitness through a balanced blend of cardio and strength training. This program features a rigorous 7-day training schedule, focusing on enhancing endurance and building muscle using machines and bodyweight exercises. Each session is structured to maximize your time, with workouts ranging from 20-30 minutes, ensuring you stay engaged and motivated. Get ready to push your limits and achieve your fitness goals with a comprehensive approach tailored for everyday lifters!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.4%
Hamstrings
13.1%
Glutes
9.8%
Calves
8.2%
Chest
8.2%
Upper Back
8.2%
Abs
8.2%
Lower Back
8.2%
Lats
6.6%
Triceps
4.9%
Front Delts
3.3%
Biceps
3.3%
Abductors
1.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
40 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
3 mins
RPE 4
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Base Pace Heart Rate
1
3 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
4 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
4 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
5 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
5 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
5
RPE 1
8
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
6 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
5 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
6 mins
RPE 4
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Base Pace Heart Rate
1
6 mins
RPE 4
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Base Pace Heart Rate
1
6 mins
RPE 4
8
Cool Down
1
10 mins
RPE 2
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
6 mins
RPE 4
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Base Pace Heart Rate
1
6 mins
RPE 4
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Cool Down
1
10 mins
RPE 2
8
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
9
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
10 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
10 mins
RPE 4
6
Cool Down
1
10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
13 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
13 mins
RPE 4
6
Cool Down
1
10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
20 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
35 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Leg Press
3
8-10 reps
RPE 4
11
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
MSS Maximal Steady State Heart Rate
1
35 mins
RPE 8
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
3 mins
RPE 4
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Base Pace Heart Rate
1
3 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
4 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
4 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
5 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
5 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
7 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
5 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
7 mins
RPE 4
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Base Pace Heart Rate
1
7 mins
RPE 4
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Base Pace Heart Rate
1
7 mins
RPE 4
8
Cool Down
1
10 mins
RPE 2
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
5 mins
RPE 4
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Base Pace Heart Rate
1
5 mins
RPE 4
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Base Pace Heart Rate
1
5 mins
RPE 4
8
Cool Down
1
10 mins
RPE 2
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
11 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
11 mins
RPE 4
6
Cool Down
1
10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
14 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
14 mins
RPE 4
6
Cool Down
1
10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
5
RPE 1
8
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
24 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
MSS Maximal Steady State Heart Rate
1
25 mins
RPE 8
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
20 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
MSS Maximal Steady State Heart Rate
1
30 mins
RPE 8
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Recovery Heart Zone
1
40 mins
RPE 2
2
Wellness Score
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
35 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery Heart Zone
1
40 mins
RPE 2
2
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
RPE 5
2
Leg Extension
3
8-10 reps
RPE 4
3
Seated Calf Raise
3
8-10 reps
RPE 4
4
Chest Press (Machine)
3
8-10 reps
RPE 6
5
Seated Row (Cable)
3
8-10 reps
RPE 5
6
Abs Crunch (Machine)
3
8-10 reps
RPE 4
7
Back Extension
3
8-10 reps
RPE 5
8
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
9
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
MSS Maximal Steady State Heart Rate
1
25 mins
RPE 8
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery Heart Zone
1
40 mins
RPE 2
2
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
MSS Maximal Steady State Heart Rate
1
30 mins
RPE 8
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
3 mins
RPE 4
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Base Pace Heart Rate
1
3 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
4 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
4 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
5 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
5 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
5-10 mins
RPE 2
3
Base Pace Heart Rate
1
7 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
5 mins
RPE 4
6
Cool Down
1
5-10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
8 mins
RPE 4
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Base Pace Heart Rate
1
8 mins
RPE 4
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Base Pace Heart Rate
1
8 mins
RPE 4
8
Cool Down
1
10 mins
RPE 2
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
5 mins
RPE 4
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Base Pace Heart Rate
1
5 mins
RPE 4
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Base Pace Heart Rate
1
5 mins
RPE 4
8
Cool Down
1
10 mins
RPE 2
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
12 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
12 mins
RPE 4
6
Cool Down
1
10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
15 mins
RPE 4
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Base Pace Heart Rate
1
15 mins
RPE 4
6
Cool Down
1
10 mins
RPE 2
7
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
8
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
28 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
MSS Maximal Steady State Heart Rate
1
20 mins
RPE 8
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
20 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Recovery Heart Zone
1
40 mins
RPE 2
2
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
10
Wellness Score
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
35 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Recovery Heart Zone
1
40 mins
RPE 2
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
30 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
35 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
2
Base Pace Heart Rate
1
40 mins
RPE 4
3
Cool Down
1
10 mins
RPE 2
4
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
5
Wellness Score
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
2
Wellness Score
2
-
Week 1
1 / 18 Weeks
Day 1
1
Active Rest 1 Set
-
2
Wellness Score2 Sets
-
Day 2
1
Stopwatch1 Set
-
2
Warm Up, From Rest Into Base Pace Heart Rate 1 Set
5-10 mins
@2
3
Base Pace Heart Rate1 Set
3 mins
@4
4
Recovery Heart Zone1 Set
2 mins
@2
5
Base Pace Heart Rate1 Set
3 mins
@4
6
Cool Down1 Set
5-10 mins
@2
7
Leg Day Cool Down Stretches (All Floor)1 Set
5 mins
@1
8
Wellness Score2 Sets
-
Day 3
1
Leg Press3 Sets
8-10 Reps
@4
2
Leg Curl3 Sets
8-10 Reps
@5
3
Leg Extension3 Sets
8-10 Reps
@4
4
Seated Calf Raise3 Sets
8-10 Reps
@4
5
Chest Press (Machine)3 Sets
8-10 Reps
@6
6
Seated Row (Cable)3 Sets
8-10 Reps
@5
7
Abs Crunch (Machine)3 Sets
8-10 Reps
@4
8
Back Extension3 Sets
8-10 Reps
@5
9
Leg Day Cool Down Stretches (All Floor)1 Set
5 mins
@1
10
Wellness Score2 Sets
-
Day 4
1
Stopwatch1 Set
-
2
Warm Up, From Rest Into Base Pace Heart Rate 1 Set
5-10 mins
@2
3
Base Pace Heart Rate1 Set
3 mins
@4
4
Recovery Heart Zone1 Set
2 mins
@2
5
Base Pace Heart Rate1 Set
3 mins
@4
6
Cool Down1 Set
5-10 mins
@2
7
Leg Day Cool Down Stretches (All Floor)1 Set
5 mins
@1
8
Wellness Score2 Sets
-
Day 5
1
Leg Press3 Sets
8-10 Reps
@4
2
Leg Curl3 Sets
8-10 Reps
@5
3
Leg Extension3 Sets
8-10 Reps
@4
4
Seated Calf Raise3 Sets
8-10 Reps
@4
5
Chest Press (Machine)3 Sets
8-10 Reps
@6
6
Seated Row (Cable)3 Sets
8-10 Reps
@5
7
Abs Crunch (Machine)3 Sets
8-10 Reps
@4
8
Back Extension3 Sets
8-10 Reps
@5
9
Leg Day Cool Down Stretches (All Floor)1 Set
5 mins
@1
10
Wellness Score2 Sets
-
Day 6
1
Stopwatch1 Set
-
2
Warm Up, From Rest Into Base Pace Heart Rate 1 Set
5-10 mins
@2
3
Base Pace Heart Rate1 Set
3 mins
@4
4
Recovery Heart Zone1 Set
2 mins
@2
5
Base Pace Heart Rate1 Set
3 mins
@4
6
Cool Down1 Set
5-10 mins
@2
7
Leg Day Cool Down Stretches (All Floor)1 Set
5 mins
@1
8
Wellness Score2 Sets
-
Day 7
1
Active Rest 1 Set
-
2
Wellness Score2 Sets
-