logo
BoostcampPNG

Cutting program

by Nabin R.
3 athletes joined

Program Description

To build muscle while cutting

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 30, 2024 08:20
  • Last Edited
    Jun 18, 2025 12:48

Summary

Embark on a transformative 16-week cutting program designed to sculpt your physique and enhance muscle definition. With six days of targeted workouts each week, you'll engage in a variety of machine and cable exercises, focusing on major muscle groups to maximize fat loss while preserving strength. This program is perfect for those looking to refine their body composition in a garage gym setting. Get ready to push your limits and reveal the hard work you've put in!
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-12 reps
RPE 10
3
Shoulder Press (Machine)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
1
8-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
6-8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
3
Seated Row (Cable)
1
6-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
6
Single Arm Rear Delt Cable Fly
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-8 reps
RPE 10
2
Seated Hamstring Curl
2
6-12 reps
RPE 10
3
Leg Press
2
6-10 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6A
Standing Calf Raise
2
6-12 reps
RPE 10
6B
Shrug (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 10
4
Overhead Press (Dumbbell)
1
6-12 reps
RPE 10
5
Lateral Raise (Machine)
2
6-12 reps
RPE 10
6
Abs Crunch (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
6-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
6-12 reps
RPE 10
3
Single Arm Iso Row
1
6-12 reps
RPE 10
4
Seated Row (Machine)
1
6-12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-12 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
6-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 10
3
Hamstring Curl
2
6-12 reps
RPE 10
4
Leg Extension
1
6-12 reps
RPE 10
5
Back Extension (Weighted)
1
6-8 reps
RPE 10
6
Standing Calf Raise
2
6-8 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-12 Reps
@10
3
Shoulder Press (Machine)
2 Sets
6-12 Reps
@10
4
Chest Fly (Machine)
1 Set
8-12 Reps
@10
5
Lateral Raise (Machine)
2 Sets
6-12 Reps
@10
Day 2
1
Seated Dip (Machine)
1 Set
6-8 Reps
@10
2
Single Arm Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
3
Seated Row (Cable)
1 Set
6-12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
6-12 Reps
@10
6
Single Arm Rear Delt Cable Fly
2 Sets
6-12 Reps
@10
Day 3
1
Hip Abductor (Machine)
1 Set
6-8 Reps
@10
2
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
3
Leg Press
2 Sets
6-10 Reps
@10
4
Leg Extension
1 Set
6-12 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
6A
Standing Calf Raise
2 Sets
6-12 Reps
@10
6B
Shrug (Barbell)
2 Sets
6-12 Reps
@10
Day 4
1
Bayesian Curl
2 Sets
6-12 Reps
@10
2
Chest Press (Machine)
2 Sets
4-8 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
6-12 Reps
@10
4
Overhead Press (Dumbbell)
1 Set
6-12 Reps
@10
5
Lateral Raise (Machine)
2 Sets
6-12 Reps
@10
6
Abs Crunch (Machine)
2 Sets
6-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
6-12 Reps
@10
2
Single Arm Overhead Tricep Extension
2 Sets
6-12 Reps
@10
3
Single Arm Iso Row
1 Set
6-12 Reps
@10
4
Seated Row (Machine)
1 Set
6-12 Reps
@10
5
Lat Pulldown (Neutral Grip)
1 Set
6-12 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
6-12 Reps
@10
Day 6
1
Hip Abductor (Machine)
1 Set
6-12 Reps
@10
2
Hack Squat
2 Sets
4-8 Reps
@10
3
Hamstring Curl
2 Sets
6-12 Reps
@10
4
Leg Extension
1 Set
6-12 Reps
@10
5
Back Extension (Weighted)
1 Set
6-8 Reps
@10
6
Standing Calf Raise
2 Sets
6-8 Reps
@10