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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.
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4.8 Stars with 10, 000+ Ratings
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