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Chingy’s Strength Training Program

by Chingy
1 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 workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 15, 2025 09:41
  • Last Edited
    Dec 16, 2025 02:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
13.5%
Chest
9.9%
Upper Back
8.4%
Abs
6.9%
Biceps
6.6%
Quadriceps
6.2%
Lats
5.9%
Hamstrings
5.7%
Middle Delts
5.3%
Glutes
4.6%
Rear Delts
4%
Calves
2.2%
Lower Back
1.8%
Forearms
1.8%
Adductors
1.8%
Cardio
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
8
Dip (Bodyweight)
3
20 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9.5
2
Crossbody Lat Pull Around
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Seated Row (Cable)
3
12 reps
RPE 7.5
3B
Face Pull
3
12 reps
RPE 7.5
4
Cable bent over row revere grip
3
10-12 reps
RPE 8
5A
Seated Dumbbell Curl
3
12-15 reps
RPE 8.5
5B
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bayesian Curl
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
1B
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Reverse cable fly
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8-12 reps
RPE 8
2
Pull-Up (Band)
4
AMRAP
RPE 10
3
Shoulder Press (Machine)
4
8-12 reps
RPE 9
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
8-12 reps
RPE 9
6
Face Pull
4
12-15 reps
RPE 9
7
Push Up
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
10-12 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8
4A
Seated Calf Raise
3
12-15 reps
RPE 8.5
4B
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Russian Twist
3
12-15 reps
RPE 8
7
Plank
3
2-5 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 7
1
Cardio (Zone 2)
1 Set
45-55 mins
@6.5
Day 4
1
Cardio (Zone 2)
1 Set
45-55 mins
@6.5
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9.5
2
Crossbody Lat Pull Around
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
3A
Seated Row (Cable)
3 Sets
12 Reps
@7.5
3B
Face Pull
3 Sets
12 Reps
@7.5
4
Cable bent over row revere grip
3 Sets
10-12 Reps
@8
5A
Seated Dumbbell Curl
3 Sets
12-15 Reps
@8.5
5B
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@8.5
6
Bayesian Curl
3 Sets
12-15 Reps
@8.5
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
8
Dip (Bodyweight)
3 Sets
20 Reps
@8-8.5
Day 3
1A
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9.5
1B
Leg Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
3
Reverse cable fly
3 Sets
12-15 Reps
@9
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@9.5
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8.5
7
Calf Raise (Machine)
3 Sets
12-15 Reps
@9
Day 5
1
Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8
2
Pull-Up (Band)
4 Sets
AMRAP
@10
3
Shoulder Press (Machine)
4 Sets
8-12 Reps
@9
4
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@9
5
Bench Press (Close Grip)
4 Sets
8-12 Reps
@9
6
Face Pull
4 Sets
12-15 Reps
@9
7
Push Up
4 Sets
15-20 Reps
@7
Day 6
1
Goblet Squat
4 Sets
10-12 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@8.5
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@8
4A
Seated Calf Raise
3 Sets
12-15 Reps
@8.5
4B
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
@8
5
Cable Crunch
3 Sets
12-15 Reps
@8
6
Russian Twist
3 Sets
12-15 Reps
@8
7
Plank
3 Sets
2-5 mins
@8