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BoostcampPNG

Pie-Guy's Psycho Mode 6-Day

by Andy Pionk
5.0
(1 rating)

Program Description

I designed this around my work schedule, hitting the gym in the mornings before work every day with the heavier day on Saturday. Use Sunday as a rest day / cardio only day. Be mindful of recovery and pair this program with good nutrition for best results!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 07, 2025 06:50
  • Last Edited
    Nov 10, 2025 01:54
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.2%
Hamstrings
9.6%
Upper Back
9%
Front Delts
8.1%
Other
7.2%
Chest
7.2%
Triceps
7.2%
Lats
7.2%
Quadriceps
5.4%
Biceps
4.5%
Rear Delts
4.5%
Abductors
4.5%
Abs
4.5%
Middle Delts
3.6%
Adductors
3.6%
Calves
1.8%
Forearms
0.9%
Lower Back
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 5-8
6
Triceps Press (Machine)
3
8-12 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 5-8
6
Triceps Press (Machine)
3
8-12 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 5-8
6
Triceps Press (Machine)
3
8-12 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 5-8
6
Triceps Press (Machine)
3
8-12 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 5-8
6
Triceps Press (Machine)
3
8-12 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 5-8
6
Triceps Press (Machine)
3
8-12 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 5-8
6
Triceps Press (Machine)
3
8-12 reps
RPE 5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 5-8
6
Triceps Press (Machine)
3
8-12 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 5-8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 5-8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 5-8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 5-8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 5-8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 5-8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 5-8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Wide Grip Lat Pulldown
3
8-12 reps
RPE 5-8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Hack Squat
3
8-12 reps
RPE 5-8
6
Seated Hamstring Curl
3
8-12 reps
RPE 5-8
7
Leg Extension
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Abdominal Crunch
3
8-12 reps
RPE 5-7
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Hack Squat
3
8-12 reps
RPE 5-8
6
Seated Hamstring Curl
3
8-12 reps
RPE 5-8
7
Leg Extension
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Abdominal Crunch
3
8-12 reps
RPE 5-7
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Hack Squat
3
8-12 reps
RPE 5-8
6
Seated Hamstring Curl
3
8-12 reps
RPE 5-8
7
Leg Extension
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Abdominal Crunch
3
8-12 reps
RPE 5-7
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Hack Squat
3
8-12 reps
RPE 5-8
6
Seated Hamstring Curl
3
8-12 reps
RPE 5-8
7
Leg Extension
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Abdominal Crunch
3
8-12 reps
RPE 5-7
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Hack Squat
3
8-12 reps
RPE 5-8
6
Seated Hamstring Curl
3
8-12 reps
RPE 5-8
7
Leg Extension
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Abdominal Crunch
3
8-12 reps
RPE 5-7
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Hack Squat
3
8-12 reps
RPE 5-8
6
Seated Hamstring Curl
3
8-12 reps
RPE 5-8
7
Leg Extension
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Abdominal Crunch
3
8-12 reps
RPE 5-7
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Hack Squat
3
8-12 reps
RPE 5-8
6
Seated Hamstring Curl
3
8-12 reps
RPE 5-8
7
Leg Extension
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Abdominal Crunch
3
8-12 reps
RPE 5-7
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Hack Squat
3
8-12 reps
RPE 5-8
6
Seated Hamstring Curl
3
8-12 reps
RPE 5-8
7
Leg Extension
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Abdominal Crunch
3
8-12 reps
RPE 5-7
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5-10 mins
-
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
6
Tricep Extension (Machine)
3
8-12 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5-10 mins
-
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
6
Tricep Extension (Machine)
3
8-12 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5-10 mins
-
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
6
Tricep Extension (Machine)
3
8-12 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5-10 mins
-
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
6
Tricep Extension (Machine)
3
8-12 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5-10 mins
-
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
6
Tricep Extension (Machine)
3
8-12 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5-10 mins
-
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
6
Tricep Extension (Machine)
3
8-12 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5-10 mins
-
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
6
Tricep Extension (Machine)
3
8-12 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5-10 mins
-
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 5-8
4
Chest Fly (Machine)
3
8-12 reps
RPE 5-8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 5-8
6
Tricep Extension (Machine)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
RPE 5-8
4
High Row
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine) (Hammer Grip)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
RPE 5-8
4
High Row
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine) (Hammer Grip)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
RPE 5-8
4
High Row
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine) (Hammer Grip)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
RPE 5-8
4
High Row
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine) (Hammer Grip)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
RPE 5-8
4
High Row
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine) (Hammer Grip)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
RPE 5-8
4
High Row
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine) (Hammer Grip)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
RPE 5-8
4
High Row
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine) (Hammer Grip)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Lat Pulldown
3
8-12 reps
RPE 5-8
4
High Row
3
8-12 reps
RPE 5-8
5
Bicep Curl (Machine) (Hammer Grip)
3
8-12 reps
RPE 5-8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 5-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Lying Leg Curl
3
8-12 reps
RPE 5-8
6
Leg Press
3
8-12 reps
RPE 5-8
7
Seated Calf Raise
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Back Extension (Machine)
2
1
15-20 reps
15-20 reps
RPE 5-7
RPE 7-9
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Lying Leg Curl
3
8-12 reps
RPE 5-8
6
Leg Press
3
8-12 reps
RPE 5-8
7
Seated Calf Raise
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Back Extension (Machine)
2
1
15-20 reps
15-20 reps
RPE 5-7
RPE 7-9
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Lying Leg Curl
3
8-12 reps
RPE 5-8
6
Leg Press
3
8-12 reps
RPE 5-8
7
Seated Calf Raise
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Back Extension (Machine)
2
1
15-20 reps
15-20 reps
RPE 5-7
RPE 7-9
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Lying Leg Curl
3
8-12 reps
RPE 5-8
6
Leg Press
3
8-12 reps
RPE 5-8
7
Seated Calf Raise
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Back Extension (Machine)
2
1
15-20 reps
15-20 reps
RPE 5-7
RPE 7-9
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Lying Leg Curl
3
8-12 reps
RPE 5-8
6
Leg Press
3
8-12 reps
RPE 5-8
7
Seated Calf Raise
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Back Extension (Machine)
2
1
15-20 reps
15-20 reps
RPE 5-7
RPE 7-9
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Lying Leg Curl
3
8-12 reps
RPE 5-8
6
Leg Press
3
8-12 reps
RPE 5-8
7
Seated Calf Raise
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Back Extension (Machine)
2
1
15-20 reps
15-20 reps
RPE 5-7
RPE 7-9
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Lying Leg Curl
3
8-12 reps
RPE 5-8
6
Leg Press
3
8-12 reps
RPE 5-8
7
Seated Calf Raise
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Back Extension (Machine)
2
1
15-20 reps
15-20 reps
RPE 5-7
RPE 7-9
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 5-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 5-8
5
Lying Leg Curl
3
8-12 reps
RPE 5-8
6
Leg Press
3
8-12 reps
RPE 5-8
7
Seated Calf Raise
3
8-12 reps
RPE 5-8
8
Glute Kickback
4
8-12 reps
RPE 5-8
9
Back Extension (Machine)
2
1
15-20 reps
15-20 reps
RPE 5-7
RPE 7-9
10
Seated Cable Crunch
3
8-12 reps
RPE 5-7
Week 1
1 / 8 Weeks
Day 1
1
Walk
1 Set
20 mins
@5
2
Stretching
1 Set
5 mins
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
6
Triceps Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
Day 2
1
Walk
1 Set
20 mins
@5
2
Stretching
1 Set
5 mins
-
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
Day 3
1
Walk
1 Set
20 mins
@5
2
Stretching
1 Set
5 mins
-
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
5
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
7
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
8
Glute Kickback
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
@5-8
9
Abdominal Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-7
@5-7
@5-7
10
Seated Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-7
@5-7
@5-7
Day 4
1
Walk
1 Set
20 mins
@5
2
Stretching
1 Set
5-10 mins
-
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
6
Tricep Extension (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
Day 5
1
Walk
1 Set
20 mins
@5
2
Stretching
1 Set
5 mins
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
4
High Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
5
Bicep Curl (Machine) (Hammer Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
Day 6
1
Walk
1 Set
20 mins
@5
2
Stretching
1 Set
5 mins
-
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
5
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
6
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
7
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
8
Glute Kickback
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@5-8
@5-8
@5-8
@5-8
9
Back Extension (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@5-7
@5-7
@7-9
10
Seated Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-7
@5-7
@5-7