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Chingy’s personal workout

by Chingy
2 athletes joined

Program Description

This novice friendly training program is designed to help you gain strength, perfect for those with some experience in lifting, this program has easy to follow workout that gradually increase in intensity, make sure that you see progress without feeling overwhelmed.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 09, 2025 02:02
  • Last Edited
    Dec 09, 2025 07:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.2%
Front Delts
12%
Upper Back
9%
Chest
8.8%
Biceps
8.1%
Quadriceps
6.5%
Abs
5.8%
Lats
5.5%
Rear Delts
5.5%
Middle Delts
5.3%
Hamstrings
5.3%
Glutes
3.9%
Calves
2.8%
Forearms
2.3%
Lower Back
2.3%
Cardio
0.9%
Adductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 6.5
5
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Crossbody Lat Pull Around
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hyperextension
3
12 reps
RPE 6.5
5
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Calf Raise (Machine)
3
15 reps
RPE 7
5
Reverse cable fly
3
12 reps
RPE 6.5
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Shoulder Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Bodyweight)
3
12 reps
RPE 6.5
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 7
5A
Face Pull
3
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
3
Calf Raise (Machine)
3
15 reps
RPE 7
4
Cable Crunch
3
12 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
6
Plank
3
2-5 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6
Week 1
1 / 12 Weeks
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9.5
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9.5
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
@6.5
4
Preacher Curl (EZ Bar)
4 Sets
12 Reps
@7
5A
Face Pull
3 Sets
12 Reps
@7
5B
Rear Delt Fly (Cable)
3 Sets
12 Reps
@7
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9.5
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@7
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@7
@8
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@7
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@6.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
4
Calf Raise (Machine)
3 Sets
15 Reps
@7
5
Reverse cable fly
3 Sets
12 Reps
@6.5
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
Day 6
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9.5
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7.5
@8
@8.5
@9.5
3
Calf Raise (Machine)
3 Sets
15 Reps
@7
4
Cable Crunch
3 Sets
12 Reps
@7.5
5
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
6
Plank
3 Sets
2-5 mins
@6.5
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
2
Crossbody Lat Pull Around
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Hyperextension
3 Sets
12 Reps
@6.5
5
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@8
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 4
1
Cardio (Zone 2)
1 Set
45-55 mins
@6
Day 7
1
Cardio (Zone 2)
1 Set
45-55 mins
@6