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Program Description

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Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 05, 2025 06:14
  • Last Edited
    Oct 12, 2025 03:07
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Middle Delts
10.3%
Front Delts
10.3%
Triceps
9.4%
Chest
8.5%
Rear Delts
7.5%
Biceps
6.6%
Glutes
5.6%
Lats
5.6%
Abs
5.3%
Hamstrings
4.4%
Abductors
3.1%
Adductors
3.1%
Calves
3.1%
Quadriceps
3.1%
Forearms
0.9%
Lower Back
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
7 reps
RPE 9
2
Hip Abductor (Machine)
2
7 reps
RPE 9
3
Hip Adductor (Machine)
2
10 reps
RPE 9
4
45° Roman Chair Extension
2
7 reps
RPE 9
5
Hip Thrust (Machine)
2
7 reps
RPE 9
6
Seated Calf Raise
2
7 reps
RPE 9
7
Leg Extension
2
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
2
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Tricep Extension (Machine)
1
7 reps
RPE 9
9
Kelso Shrug
1
7 reps
RPE 9
10
Shoulder Press (Machine)
2
7 reps
RPE 9
11
Lateral Raise (Machine)
2
7 reps
RPE 9
12
Face Pull
1
7+ reps
RPE 9
13
Bicep Curl (Machine)
2
7 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Rear Delt Fly (Cable)
1 Set
1 Set
7+ Reps
7+ Reps
@9
@9
2
Pec Deck (Machine)
1 Set
7 Reps
@9
3
Wide Grip Lat Pulldown
1 Set
7 Reps
@9
4
Incline Bench Press (Barbell)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Seated Row (Machine)
1 Set
7 Reps
@9
6
Overhead Tricep Extension (Cable)
1 Set
7 Reps
@9
7
Standing Pullover (Cable)
1 Set
7 Reps
@9
8
Tricep Extension (Machine)
1 Set
7 Reps
@9
9
Kelso Shrug
1 Set
7 Reps
@9
10
Shoulder Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
11
Lateral Raise (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
12
Face Pull
1 Set
7+ Reps
@9
13
Bicep Curl (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
Day 2
1
Leg Curl
1 Set
1 Set
7 Reps
7 Reps
@9
@9
2
Hip Abductor (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
3
Hip Adductor (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
4
45° Roman Chair Extension
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Hip Thrust (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
6
Seated Calf Raise
1 Set
1 Set
7 Reps
7 Reps
@9
@9
7
Leg Extension
1 Set
1 Set
7 Reps
7 Reps
@9
@9
8
Hanging Leg Raise
1 Set
AMRAP
@9
9
Abs Crunch (Machine)
1 Set
1 Set
7+ Reps
7+ Reps
@9
@9
Day 3
1
Rear Delt Fly (Cable)
1 Set
1 Set
7+ Reps
7+ Reps
@9
@9
2
Pec Deck (Machine)
1 Set
7 Reps
@9
3
Wide Grip Lat Pulldown
1 Set
7 Reps
@9
4
Incline Bench Press (Barbell)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Seated Row (Machine)
1 Set
7 Reps
@9
6
Overhead Tricep Extension (Cable)
1 Set
7 Reps
@9
7
Standing Pullover (Cable)
1 Set
7 Reps
@9
8
Tricep Extension (Machine)
1 Set
7 Reps
@9
9
Kelso Shrug
1 Set
7 Reps
@9
10
Shoulder Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
11
Lateral Raise (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
12
Face Pull
1 Set
7+ Reps
@9
13
Bicep Curl (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
Day 4
1
Leg Curl
1 Set
1 Set
7 Reps
7 Reps
@9
@9
2
Hip Abductor (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
3
Hip Adductor (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
4
45° Roman Chair Extension
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Hip Thrust (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
6
Seated Calf Raise
1 Set
1 Set
7 Reps
7 Reps
@9
@9
7
Leg Extension
1 Set
1 Set
7 Reps
7 Reps
@9
@9
8
Hanging Leg Raise
1 Set
AMRAP
@9
9
Abs Crunch (Machine)
1 Set
1 Set
7+ Reps
7+ Reps
@9
@9
Day 5
1
Rear Delt Fly (Cable)
1 Set
1 Set
7+ Reps
7+ Reps
@9
@9
2
Pec Deck (Machine)
1 Set
7 Reps
@9
3
Wide Grip Lat Pulldown
1 Set
7 Reps
@9
4
Incline Bench Press (Barbell)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Seated Row (Machine)
1 Set
7 Reps
@9
6
Overhead Tricep Extension (Cable)
1 Set
7 Reps
@9
7
Standing Pullover (Cable)
1 Set
7 Reps
@9
8
Tricep Extension (Machine)
1 Set
7 Reps
@9
9
Kelso Shrug
1 Set
7 Reps
@9
10
Shoulder Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
11
Lateral Raise (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
12
Face Pull
1 Set
7+ Reps
@9
13
Bicep Curl (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9