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BoostcampPNG

Pie-guy’s PF Machines Only Plan

by Andy Pionk

Program Description

Geared towards beginners or those returning to the gym after a long hiatus. All exercises will be using equipment found at most if not all Planet Fitness locations. Every workout has a built-in light treadmill warmup (feel free to sub any other cardio) and stretching, highly recommend using the stretching equipment at the gym. New to this 5-day version is a core/recovery day on Wednesday each week. That workout is shorter on purpose, and I recommend using the extra time in the massage chair or hydro massage! Machine exercises only are listed for those not sure about form or not confident with dumbbells. Each machine at (most) PF locations has a code to scan for a video of the exercise.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 05, 2025 01:59
  • Last Edited
    Sep 05, 2025 05:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Other
10.2%
Hamstrings
9.8%
Chest
9.2%
Glutes
8.6%
Front Delts
8.6%
Abductors
6.7%
Upper Back
6.7%
Adductors
6.1%
Middle Delts
6.1%
Lats
5.5%
Triceps
4.9%
Rear Delts
3.7%
Biceps
1.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press (45 Degrees)
2
1
5-8 reps
5-8 reps
70%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press (45 Degrees)
2
1
5-8 reps
5-8 reps
70%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press (45 Degrees)
2
1
5-8 reps
5-8 reps
70%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press (45 Degrees)
2
1
5-8 reps
5-8 reps
70%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press (45 Degrees)
2
1
5-8 reps
5-8 reps
70%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press
2
1
5-8 reps
5-8 reps
RPE 7-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Leg Press (45 Degrees)
2
1
5-8 reps
5-8 reps
70%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
3
5-8 reps
RPE 5-7
4
Chest Fly (Machine)
3
5-8 reps
RPE 5-7
5
Shoulder Press (Machine)
3
5-8 reps
RPE 5-7
6
Incline Chest Press (Machine)
3
5-8 reps
RPE 5-7
7
Triceps Press (Machine)
3
5-8 reps
RPE 5-7
8
Lateral Raise (Machine)
3
5-8 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
10 mins
-
2
Stretching
1
10 mins
-
3
Abdominal Crunch
3
10 reps
RPE 5-6
4
Back Extension (Machine)
3
10-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3A
Lat Pulldown (Wide Grip)
3
5-8 reps
RPE 5-7
3B
Lat Pulldown (Close Grip)
3
5-8 reps
RPE 5-7
4
Chest Supported Row (Machine)
3
5-8 reps
RPE 5-7
5
Bicep Curl (Machine) (Normal Grip)
3
5-8 reps
RPE 5-7
6
Bicep Curl (Machine) (Hammer Grip)
3
5-8 reps
RPE 5-7
7
Rear Delt Fly (Machine)
3
5-8 reps
RPE 5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Abductor (Machine)
3
8-12 reps
RPE 6-8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 6-8
5
Leg Extension
3
8-12 reps
RPE 6-8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Calf Extension (Machine)
2
1
8-12 reps
5-10 reps
RPE 7-8
RPE 9-10
8
Single Leg Press
3
5-8 reps
RPE 5-6
Week 1
1 / 16 Weeks
Day 1
1
Walk
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
@6-8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@6-8
5
Leg Extension
3 Sets
8-12 Reps
@6-8
6
Leg Curl
3 Sets
8-12 Reps
@6-8
7
Calf Extension (Machine)
2 Sets
1 Set
8-12 Reps
5-10 Reps
@7-8
@9-10
8
Leg Press
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7-8
@9-10
Day 2
1
Walk
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3
Chest Press (Machine)
3 Sets
5-8 Reps
@5-7
4
Chest Fly (Machine)
3 Sets
5-8 Reps
@5-7
5
Shoulder Press (Machine)
3 Sets
5-8 Reps
@5-7
6
Incline Chest Press (Machine)
3 Sets
5-8 Reps
@5-7
7
Triceps Press (Machine)
3 Sets
5-8 Reps
@5-7
8
Lateral Raise (Machine)
3 Sets
5-8 Reps
@5-7
Day 3
1
Walk
1 Set
10 mins
-
2
Stretching
1 Set
10 mins
-
3
Abdominal Crunch
3 Sets
10 Reps
@5-6
4
Back Extension (Machine)
3 Sets
10-15 Reps
@7-8
Day 4
1
Walk
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3A
Lat Pulldown (Wide Grip)
3 Sets
5-8 Reps
@5-7
3B
Lat Pulldown (Close Grip)
3 Sets
5-8 Reps
@5-7
4
Chest Supported Row (Machine)
3 Sets
5-8 Reps
@5-7
5
Bicep Curl (Machine) (Normal Grip)
3 Sets
5-8 Reps
@5-7
6
Bicep Curl (Machine) (Hammer Grip)
3 Sets
5-8 Reps
@5-7
7
Rear Delt Fly (Machine)
3 Sets
5-8 Reps
@5-7
Day 5
1
Walk
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
@6-8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@6-8
5
Leg Extension
3 Sets
8-12 Reps
@6-8
6
Leg Curl
3 Sets
8-12 Reps
@6-8
7
Calf Extension (Machine)
2 Sets
1 Set
8-12 Reps
5-10 Reps
@7-8
@9-10
8
Single Leg Press
3 Sets
5-8 Reps
@5-6