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BoostcampPNG

Todd's Plan

by Diggin’ Dad

Program Description

Intro to weights

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 20, 2025 12:38
  • Last Edited
    Jun 25, 2025 04:42

Summary

Embark on a transformative 12-week journey with Todd's Plan, designed for those ready to elevate their strength and fitness. This program features three focused workouts per week, utilizing a variety of machines to target major muscle groups, including chest, back, shoulders, and legs. Each session combines high-intensity exercises with specific rep ranges to maximize muscle engagement and growth. Whether you're a beginner or looking to refine your technique, Todd’s Plan will guide you through effective movements, ensuring you stay motivated and on track toward your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Upper Back
11.2%
Triceps
11.2%
Lats
10.7%
Biceps
9.7%
Hamstrings
9.2%
Chest
7.3%
Front Delts
6.8%
Middle Delts
6.8%
Calves
4.9%
Abs
4.9%
Glutes
2.9%
Abductors
1.5%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
2
Seated Row (Machine)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 7
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
4
Lat Pulldown
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
6
Bicep Curl (Cable)
1
1
12-15 reps
5-8 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
2
Leg Extension
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
3
Leg Press
1
1
1
12-15 reps
8-12 reps
6-10 reps
RPE 7
RPE 9
RPE 9
4
Seated Calf Raise
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
5
Abs Crunch (Machine)
1
1
12-15 reps
8-12 reps
RPE 7
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
@7
@9
@9
2
Seated Row (Machine)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
@7
@9
@9
3
Shoulder Press (Machine)
1 Set
1 Set
12-15 Reps
5-8 Reps
@7
@9
4
Lat Pulldown
1 Set
1 Set
12-15 Reps
5-8 Reps
@7
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
5-8 Reps
@7
@9
6
Bicep Curl (Cable)
1 Set
1 Set
12-15 Reps
5-8 Reps
@7
@9
Day 2
1
Lying Leg Curl
1 Set
1 Set
12-15 Reps
8-12 Reps
@7
@9
2
Leg Extension
1 Set
1 Set
12-15 Reps
8-12 Reps
@7
@9
3
Leg Press
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
6-10 Reps
@7
@9
@9
4
Seated Calf Raise
1 Set
1 Set
12-15 Reps
8-12 Reps
@7
@9
5
Abs Crunch (Machine)
1 Set
1 Set
12-15 Reps
8-12 Reps
@7
@9
Day 3
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
@7
@9
@9
2
Seated Row (Machine)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
@7
@9
@9
3
Shoulder Press (Machine)
1 Set
1 Set
12-15 Reps
5-8 Reps
@7
@9
4
Lat Pulldown
1 Set
1 Set
12-15 Reps
5-8 Reps
@7
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
5-8 Reps
@7
@9
6
Bicep Curl (Cable)
1 Set
1 Set
12-15 Reps
5-8 Reps
@7
@9