5.0
(1 rating)
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. Machine exercises only are listed for those not sure about form or not confident with dumbbells.
Program Overview
- LevelBeginner
- GoalPowerbuilding, Muscle & Sculpting, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJan 06, 2024 09:52
- Last EditedNov 14, 2024 07:00
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
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
5 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
5 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
5 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
5 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
5 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
5 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
5 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
5 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
9
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Tricep Extension (Machine)
3
10 reps
-
8
Leg Press
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Seated Dip (Machine)
3
10 reps
-
8
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
5 reps
5 reps
RPE 8
RPE 9
4
Back Extension (machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Stretching
1
5 mins
-
3
Chest Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Back Extension (machine)
1
1
1
10 reps
10 reps
10 reps
-
RPE 8
RPE 9
5
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Chest Press (Machine)
1
2
5 reps
5 reps
RPE 8
RPE 9
7
Leg Extension
2
10 reps
RPE 8
8
Leg Curl
2
10 reps
RPE 8
9
Calf Extension (Machine)
2
1
10 reps
10 reps
RPE 7.5
RPE 8.5
10
Hip Abductor (Machine)
3
10 reps
-
11
Hip Adductor (Machine)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Walk1 Set
5 mins
-
2
Stretching1 Set
5 mins
-
3
Chest Press (Machine)2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension2 Sets
10 Reps
@8
8
Leg Curl2 Sets
10 Reps
@8
9
Calf Extension (Machine)2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 3
1
Walk1 Set
5 mins
-
2
Stretching1 Set
5 mins
-
3
Chest Press (Machine)2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension2 Sets
10 Reps
@8
8
Leg Curl2 Sets
10 Reps
@8
9
Calf Extension (Machine)2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 2
1
Walk1 Set
5 mins
-
2
Stretching1 Set
5 mins
-
3
Shoulder Press (Machine)3 Sets
5 Reps
-
4
Lat Pulldown3 Sets
10 Reps
-
5
Chest Supported Row (Machine)3 Sets
5 Reps
-
6
Bicep Curl (Machine)2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Tricep Extension (Machine)3 Sets
10 Reps
-
8
Leg Press2 Sets
1 Set
10 Reps
10 Reps
@8
@10
9
Calf Extension (Machine)2 Sets
1 Set
10 Reps
10 Reps
@8
@10