Program Description
Equally planned workout program to gain the most amount of muscle in the shortest time possible while using mechanical tension type training. This program mixed up a bit of bodybuilding and powerbuilding by doing heavy ass exercises and using progressive overload as our main key to gain muscle. This program is based on my volume I do for my workouts as a natty and advanced lifter. For this program to succeed I suggest that you align the volume with some that you can progress on. The exercises for this program will not match everybody’s liking and you can switch these up to as long as you don’t activate the same muscle regions on and on in the same workout. If you feel that you don’t have the time for these exercises you could switch out the iso type exercises and go for some more compound lifts Hope you enjoy!
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedAug 08, 2025 09:28
- Last EditedAug 08, 2025 10:46
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3.8 reps
RPE 10
2
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
3.8 reps
RPE 10
4
Pec Deck (Machine)
1
3.8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
2
3.8 reps
RPE 10
7
Lateral Raise (Cable)
1
3.8 reps
RPE 10
8
Lat Pulldown
1
3.8 reps
RPE 10
9
Pullover (Machine)
1
3.8 reps
RPE 10
10
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
11
Leg Extension
1
3.8 reps
RPE 10
12
Lying Leg Curl
1
3.8 reps
RPE 10
13
Hip Adductor (Machine)
1
3.8 reps
RPE 10
14
Calf Raise (Machine)
1
3.8 reps
RPE 10
15
Single Leg Press
1
3.8 reps
RPE 10
16
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
17
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3.8 reps
RPE 10
2
Pec Deck (Machine)
2
3.8 reps
RPE 10
3
Lat Pulldown
1
3.8 reps
RPE 10
4
Pullover (Machine)
1
3.8 reps
RPE 10
5
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
6
Shoulder Press (Machine)
1
3.8 reps
RPE 10
7
Lateral Raise (Cable)
2
3.8 reps
RPE 10
8
Leg Extension
1
3.8 reps
RPE 10
9
Lying Leg Curl
1
3.8 reps
RPE 10
10
Hip Adductor (Machine)
1
3.8 reps
RPE 10
11
Calf Raise (Machine)
2
3.8 reps
RPE 10
12
Single Leg Press
1
3.8 reps
RPE 10
13
Romanian Deadlift (Barbell)
1
1
3 reps
1 reps
RPE 10
RPE 10
14
Hip Thrust (Machine)
1
1
5 reps
3 reps
RPE 10
RPE 10
15
Dip (Weighted)
1
3.8 reps
RPE 10
16
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
17
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3.8 reps
RPE 10
2
Lying Leg Curl
1
3.8 reps
RPE 10
3
Hip Adductor (Machine)
1
3.8 reps
RPE 10
4
Calf Raise (Machine)
2
3.8 reps
RPE 10
5
Single Leg Press
1
3.8 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
1
5 reps
3 reps
RPE 10
RPE 10
7
Hip Thrust (Machine)
1
1
3 reps
1 reps
RPE 10
RPE 10
8
Shoulder Press (Machine)
2
3.8 reps
RPE 10
9
Lateral Raise (Cable)
1
3.8 reps
RPE 10
10
Dip (Weighted)
1
3.8 reps
RPE 10
11
Preacher Curl (Dumbbell)
1
3.8 reps
RPE 10
12
Single Arm Tricep Extension (Cable)
1
3.8 reps
RPE 10
13
Pec Deck (Machine)
1
3.8 reps
RPE 10
14
Incline Bench Press (Smith Machine)
2
3.8 reps
RPE 10
15
Lat Pulldown
1
3.8 reps
RPE 10
16
Pullover (Machine)
1
3.8 reps
RPE 10
17
Chest Supported Row (Machine)
1
3.8 reps
RPE 10
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Week 1
1 / 18 Weeks
Day 1
1
Dip (Weighted)1 Set
3.8 Reps
@10
2
Preacher Curl (Dumbbell)1 Set
3.8 Reps
@10
3
Single Arm Tricep Extension (Cable)2 Sets
3.8 Reps
@10
4
Pec Deck (Machine)1 Set
3.8 Reps
@10
5
Incline Bench Press (Smith Machine)1 Set
3.8 Reps
@10
6
Shoulder Press (Machine)2 Sets
3.8 Reps
@10
7
Lateral Raise (Cable)1 Set
3.8 Reps
@10
8
Lat Pulldown1 Set
3.8 Reps
@10
9
Pullover (Machine)1 Set
3.8 Reps
@10
10
Chest Supported Row (Machine)1 Set
3.8 Reps
@10
11
Leg Extension1 Set
3.8 Reps
@10
12
Lying Leg Curl1 Set
3.8 Reps
@10
13
Hip Adductor (Machine)1 Set
3.8 Reps
@10
14
Calf Raise (Machine)1 Set
3.8 Reps
@10
15
Single Leg Press1 Set
3.8 Reps
@10
16
Romanian Deadlift (Barbell)1 Set
1 Set
5 Reps
3 Reps
@10
@10
17
Hip Thrust (Machine)1 Set
1 Set
3 Reps
1 Reps
@10
@10
Day 2
1
Incline Bench Press (Smith Machine)1 Set
3.8 Reps
@10
2
Pec Deck (Machine)2 Sets
3.8 Reps
@10
3
Lat Pulldown1 Set
3.8 Reps
@10
4
Pullover (Machine)1 Set
3.8 Reps
@10
5
Chest Supported Row (Machine)1 Set
3.8 Reps
@10
6
Shoulder Press (Machine)1 Set
3.8 Reps
@10
7
Lateral Raise (Cable)2 Sets
3.8 Reps
@10
8
Leg Extension1 Set
3.8 Reps
@10
9
Lying Leg Curl1 Set
3.8 Reps
@10
10
Hip Adductor (Machine)1 Set
3.8 Reps
@10
11
Calf Raise (Machine)2 Sets
3.8 Reps
@10
12
Single Leg Press1 Set
3.8 Reps
@10
13
Romanian Deadlift (Barbell)1 Set
1 Set
3 Reps
1 Reps
@10
@10
14
Hip Thrust (Machine)1 Set
1 Set
5 Reps
3 Reps
@10
@10
15
Dip (Weighted)1 Set
3.8 Reps
@10
16
Preacher Curl (Dumbbell)1 Set
3.8 Reps
@10
17
Single Arm Tricep Extension (Cable)1 Set
3.8 Reps
@10
Day 3
1
Leg Extension2 Sets
3.8 Reps
@10
2
Lying Leg Curl1 Set
3.8 Reps
@10
3
Hip Adductor (Machine)1 Set
3.8 Reps
@10
4
Calf Raise (Machine)2 Sets
3.8 Reps
@10
5
Single Leg Press1 Set
3.8 Reps
@10
6
Romanian Deadlift (Barbell)1 Set
1 Set
5 Reps
3 Reps
@10
@10
7
Hip Thrust (Machine)1 Set
1 Set
3 Reps
1 Reps
@10
@10
8
Shoulder Press (Machine)2 Sets
3.8 Reps
@10
9
Lateral Raise (Cable)1 Set
3.8 Reps
@10
10
Dip (Weighted)1 Set
3.8 Reps
@10
11
Preacher Curl (Dumbbell)1 Set
3.8 Reps
@10
12
Single Arm Tricep Extension (Cable)1 Set
3.8 Reps
@10
13
Pec Deck (Machine)1 Set
3.8 Reps
@10
14
Incline Bench Press (Smith Machine)2 Sets
3.8 Reps
@10
15
Lat Pulldown1 Set
3.8 Reps
@10
16
Pullover (Machine)1 Set
3.8 Reps
@10
17
Chest Supported Row (Machine)1 Set
3.8 Reps
@10
Day 4
1
Dip (Weighted)1 Set
3.8 Reps
@10
2
Preacher Curl (Dumbbell)1 Set
3.8 Reps
@10
3
Single Arm Tricep Extension (Cable)2 Sets
3.8 Reps
@10
4
Pec Deck (Machine)1 Set
3.8 Reps
@10
5
Incline Bench Press (Smith Machine)1 Set
3.8 Reps
@10
6
Shoulder Press (Machine)2 Sets
3.8 Reps
@10
7
Lateral Raise (Cable)1 Set
3.8 Reps
@10
8
Lat Pulldown1 Set
3.8 Reps
@10
9
Pullover (Machine)1 Set
3.8 Reps
@10
10
Chest Supported Row (Machine)1 Set
3.8 Reps
@10
11
Leg Extension1 Set
3.8 Reps
@10
12
Lying Leg Curl1 Set
3.8 Reps
@10
13
Hip Adductor (Machine)1 Set
3.8 Reps
@10
14
Calf Raise (Machine)1 Set
3.8 Reps
@10
15
Single Leg Press1 Set
3.8 Reps
@10
16
Romanian Deadlift (Barbell)1 Set
1 Set
5 Reps
3 Reps
@10
@10
17
Hip Thrust (Machine)1 Set
1 Set
3 Reps
1 Reps
@10
@10