Program Description
To get back into the gym, etc
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 29, 2024 03:53
- Last EditedJun 18, 2025 10:35

Summary
**Some a lil diff** is a dynamic 12-week program designed to challenge your strength and endurance with a rigorous 7-day training schedule. Each week focuses on targeted muscle groups, featuring a mix of machine, cable, and dumbbell exercises to build muscle and enhance your overall fitness. Expect to push your limits with progressive intensity, ensuring consistent gains and preventing plateaus. Get ready to transform your physique and elevate your training game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
2
Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Pec Deck (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
4
Tricep Extension (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
5
Pec Fly (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
6
Stair Master1 Set
-
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Bicep Curl (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Seated Row (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Bicep Curl (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
5
Shrug (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
6
Treadmill1 Set
-
Day 3
1
Leg Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Leg Extension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Leg Press1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
5
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@9.5
6
Treadmill1 Set
-
Day 4
1
Stair Master1 Set
-
Day 5
1
Tricep Extension (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Bicep Curl (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Skull Crusher1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
5
Bicep Curl (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
6
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
7
Treadmill1 Set
-
Day 6
1
Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Incline Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Seated Row (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
5
Stair Master1 Set
-
Day 7
1
Leg Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Leg Extension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Leg Press1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
5
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@9.5
6
Treadmill1 Set
-