Program Description
Created for hanie by pooria purpose: gain beginner gains on a cut
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedJun 14, 2024 05:46
- Last EditedJun 14, 2024 08:41
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
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
2
Glute Kickback
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Jog
1
15 mins
RPE 7
6
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
3
15-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
1
2
3-20 reps
3-20 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
4
Dip (Bodyweight)
1
1
1
3-30 reps
3-30 reps
3-30 reps
RPE 7
RPE 8
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
5-30 reps
5-30 reps
5-30 reps
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
5-30 reps
5-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
1
45 secs
RPE 7
2
Oblique Crunch
1
5-50 reps
RPE 9
3
Abs Crunch (Weighted)
1
1
5-30 reps
5-30 reps
RPE 7
RPE 9
4
Side Bend (Dumbbell)
1
1
5-30 reps
5-30 reps
RPE 6.5
RPE 8
5
Modified Dragon Fly
1
1
3-30 reps
3-30 reps
RPE 7
RPE 8
6
Plank
1
1
30-120 secs
30-120 secs
RPE 9
RPE 10
7
Jog
1
15-30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
2
Hip Thrust (Barbell)
1
1
2
15-30 reps
5-30 reps
5-30 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 6
RPE 7
RPE 8
4
Standing Calf Raise
1
1
1
10-30 reps
10-30 reps
10-30 reps
RPE 7
RPE 8
RPE 9
5
Back Extension
1
1
10-30 reps
10-30 reps
RPE 6
RPE 7
6
Jog
1
15 mins
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Mountain Climber1 Set
45 secs
@7
2
Oblique Crunch1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog1 Set
20 mins
@6
Day 2
1
Leg Curl1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
2
Glute Kickback1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
3
Hip Abductor (Machine)1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Jog1 Set
15 mins
@7
6
Back Extension1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
Day 3
1
Mountain Climber1 Set
45 secs
@7
2
Oblique Crunch1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog1 Set
20 mins
@6
Day 4
1
Lat Pulldown (Close Grip)1 Set
1 Set
3 Sets
15-30 Reps
10-30 Reps
10-30 Reps
@7
@9
@10
2
Pull-Up (Bodyweight)1 Set
2 Sets
3-20 Reps
3-20 Reps
@8
@10
3
Incline Bench Press (Dumbbell)1 Set
1 Set
2 Sets
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
4
Dip (Bodyweight)1 Set
1 Set
1 Set
3-30 Reps
3-30 Reps
3-30 Reps
@7
@8
@9
5
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
@7
@8
@9
7
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
5-30 Reps
5-30 Reps
5-30 Reps
5-30 Reps
@6
@8
@9
@10
Day 5
1
Mountain Climber1 Set
45 secs
@7
2
Oblique Crunch1 Set
5-50 Reps
@9
3
Abs Crunch (Weighted)1 Set
1 Set
5-30 Reps
5-30 Reps
@7
@9
4
Side Bend (Dumbbell)1 Set
1 Set
5-30 Reps
5-30 Reps
@6.5
@8
5
Modified Dragon Fly1 Set
1 Set
3-30 Reps
3-30 Reps
@7
@8
6
Plank1 Set
1 Set
30-120 secs
30-120 secs
@9
@10
7
Jog1 Set
15-30 mins
@10
Day 6
1
Leg Extension1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
2
Hip Thrust (Barbell)1 Set
1 Set
2 Sets
15-30 Reps
5-30 Reps
5-30 Reps
@6
@7
@8
3
Hip Abductor (Machine)1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@6
@7
@8
4
Standing Calf Raise1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@7
@8
@9
5
Back Extension1 Set
1 Set
10-30 Reps
10-30 Reps
@6
@7
6
Jog1 Set
15 mins
@7