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Locked in (1)

by John Rick
2 athletes joined

Program Description

Increase muscle mass.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 03, 2025 11:05
  • Last Edited
    Jun 18, 2025 12:22

Summary

Unlock your potential with the "Locked In" program, a comprehensive 10-week training plan designed to elevate your strength and endurance. Committing to a 7-day routine, you'll engage in targeted workouts focusing on arms, legs, and core, complemented by essential cardio sessions like walking to enhance recovery. With a mix of machine and bodyweight exercises, this program is tailored for all fitness levels, ensuring you build muscle and burn fat effectively. Get ready to see real results and transform your fitness journey!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Week 1
1 / 10 Weeks
Day 3
1
Walk
1 Set
60 mins
@6
Day 6
1
Walk
1 Set
60 mins
@6
Day 2
1
Bicep Curl (Cable)
1 Set
8 Reps
@9.5
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@9.5
3
Leg Extension
2 Sets
8 Reps
@9.5
4
Pendulum Squat
1 Set
8 Reps
@9.5
5
Lying Leg Curl
2 Sets
8 Reps
@9.5
6
Standing Calf Raise
1 Set
8 Reps
@9.5
7
Hip Adductor (Machine)
1 Set
8 Reps
@9.5
8
Abs Crunch (Machine)
2 Sets
8 Reps
@9.5
9
Hammer Curl
1 Set
8 Reps
@9.5
Day 5
1
Bicep Curl (Cable)
1 Set
8 Reps
@9.5
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@9.5
3
Leg Extension
2 Sets
8 Reps
@9.5
4
Pendulum Squat
1 Set
8 Reps
@9.5
5
Lying Leg Curl
2 Sets
8 Reps
@9.5
6
Standing Calf Raise
1 Set
8 Reps
@9.5
7
Hip Adductor (Machine)
1 Set
8 Reps
@9.5
8
Abs Crunch (Machine)
2 Sets
8 Reps
@9.5
9
Hammer Curl
1 Set
8 Reps
@9.5
Day 1
1
Wide Grip Lat Pulldown
1 Set
8 Reps
@9.5
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Single Arm Iso Row
2 Sets
8 Reps
@9.5
4
Chest Press (Machine)
2 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
2 Sets
10 Reps
@9.5
6
Reverse Pec Deck
2 Sets
8 Reps
@9.5
7
Shoulder Press (Machine)
1 Set
8 Reps
@9.5
8
Shrug (Dumbbell)
1 Set
8 Reps
@9.5
9
Seated Row (Cable)
1 Set
8 Reps
@9.5
Day 4
1
Wide Grip Lat Pulldown
1 Set
8 Reps
@9.5
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Single Arm Iso Row
2 Sets
8 Reps
@9.5
4
Chest Press (Machine)
2 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
2 Sets
10 Reps
@9.5
6
Reverse Pec Deck
2 Sets
8 Reps
@9.5
7
Shoulder Press (Machine)
1 Set
8 Reps
@9.5
8
Shrug (Dumbbell)
1 Set
8 Reps
@9.5
9
Seated Row (Cable)
1 Set
8 Reps
@9.5
Day 7
1
Wide Grip Lat Pulldown
1 Set
8 Reps
@9.5
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Single Arm Iso Row
2 Sets
8 Reps
@9.5
4
Chest Press (Machine)
2 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
2 Sets
10 Reps
@9.5
6
Reverse Pec Deck
2 Sets
8 Reps
@9.5
7
Shoulder Press (Machine)
1 Set
8 Reps
@9.5
8
Shrug (Dumbbell)
1 Set
8 Reps
@9.5
9
Seated Row (Cable)
1 Set
8 Reps
@9.5