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The Guaracci Experiment

by Jake O.
1 athletes joined

Program Description

12 week program to get Ant Musclemaxxed.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 08, 2025 05:56
  • Last Edited
    Aug 12, 2025 09:53

Summary

Unleash your potential with The Guaracci Experiment, a 12-week program designed to sculpt and strengthen your physique through targeted workouts three times a week. Each session is packed with machine-based exercises, focusing on essential muscle groups like legs, back, shoulders, and arms, ensuring balanced development and maximum gains. With a combination of high-intensity sets and precise techniques, you’ll build strength and endurance while refining your form. Get ready to transform your training routine and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Lats
15.2%
Upper Back
13.5%
Biceps
9.3%
Calves
8.4%
Quadriceps
8.4%
Front Delts
7%
Triceps
6.9%
Hamstrings
6.8%
Middle Delts
6.7%
Lower Back
5.1%
Chest
4.2%
Adductors
4.2%
Glutes
3.4%
Forearms
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
8-10 reps
RPE 9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
8-10 reps
RPE 9
6
Bicep Curl (Machine)
1
8-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
8-12 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
8-10 reps
RPE 9
11
Hamstring Curl
1
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Calf Raise
2
6-10 reps
RPE 9
2
Shoulder Press (Machine)
1
6-10 reps
RPE 9
3
Lat Pulldown
2
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 9
6
Bicep Curl (Machine)
1
6-10 reps
RPE 9
7
Pec Deck (Machine)
1
8-10 reps
-
8
Leg Extension
2
6-10 reps
RPE 9
9
Hyperextension
1
6-10 reps
RPE 9
10
Hip Adductor (Machine)
1
6-10 reps
RPE 9
11
Hamstring Curl
1
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Partial Calf Raise
2 Sets
8-10 Reps
@9
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Lat Pulldown
2 Sets
8-10 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@9
5
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
@9
6
Bicep Curl (Machine)
1 Set
8-10 Reps
@9
7
Pec Deck (Machine)
1 Set
8-10 Reps
-
8
Leg Extension
2 Sets
8-12 Reps
@9
9
Hyperextension
1 Set
6-10 Reps
@9
10
Hip Adductor (Machine)
1 Set
8-10 Reps
@9
11
Hamstring Curl
1 Set
8-10 Reps
@9
Day 2
1
Partial Calf Raise
2 Sets
8-10 Reps
@9
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Lat Pulldown
2 Sets
8-10 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@9
5
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
@9
6
Bicep Curl (Machine)
1 Set
8-10 Reps
@9
7
Pec Deck (Machine)
1 Set
8-10 Reps
-
8
Leg Extension
2 Sets
8-12 Reps
@9
9
Hyperextension
1 Set
6-10 Reps
@9
10
Hip Adductor (Machine)
1 Set
8-10 Reps
@9
11
Hamstring Curl
1 Set
8-10 Reps
@9
Day 3
1
Partial Calf Raise
2 Sets
8-10 Reps
@9
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@9
3
Lat Pulldown
2 Sets
8-10 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@9
5
Single Arm Tricep Extension (Cable)
1 Set
8-10 Reps
@9
6
Bicep Curl (Machine)
1 Set
8-10 Reps
@9
7
Pec Deck (Machine)
1 Set
8-10 Reps
-
8
Leg Extension
2 Sets
8-12 Reps
@9
9
Hyperextension
1 Set
6-10 Reps
@9
10
Hip Adductor (Machine)
1 Set
8-10 Reps
@9
11
Hamstring Curl
1 Set
8-10 Reps
@9