Program Description
Experience in lifting, focus on compound movement 5 days with 2 legs, 2 upper one cardio/core focus
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 12, 2024 05:10
- Last EditedSep 15, 2024 02:44
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
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
12 reps
10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Hyperextension
3
10 reps
RPE 8
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Leg Press
3
10 reps
RPE 8
6
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
8
Dip (Assisted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Upright Row (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
15 mins
RPE 8
2
Battle Ropes
2
AMRAP
RPE 9
3
200m Sprint
3
RPE 10
4
Walk
1
30 mins
RPE 6
5
Hanging Leg Raise
3
AMRAP
RPE 8
6
Bicycle Crunch
3
30 reps
RPE 7
7
Plank
3
1 mins
RPE 9.5
8
Side Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Stair Climber
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Pull-Up (Band)
3
AMRAP
RPE 10
6
Hanging Leg Raise
3
AMRAP
7
Push Up
2
AMRAP
RPE 10
8
Walk
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)2 Sets
3 Sets
12 Reps
10 Reps
@7
@8
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8.5
3
Hyperextension3 Sets
10 Reps
@8
4
Glute Kickback (Cable)3 Sets
12 Reps
@6
5
Leg Press3 Sets
10 Reps
@8
6
Cardio1 Set
30 mins
@6
Day 2
1
Bench Press (Barbell)3 Sets
6 Reps
@9
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@9.5
3
Pec Fly (Dumbbell)3 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
@9
5
Upright Row (Dumbbell)3 Sets
10 Reps
@8
6
Face Pull3 Sets
12 Reps
@7
7
Tricep Pushdown (Cable)3 Sets
12 Reps
@8
Day 3
1
Stair Climber1 Set
15 mins
@8
2
Battle Ropes2 Sets
AMRAP
@9
3
200m Sprint3 Sets
@10
4
Walk1 Set
30 mins
@6
5
Hanging Leg Raise3 Sets
AMRAP
@8
6
Bicycle Crunch3 Sets
30 Reps
@7
7
Plank3 Sets
1 mins
@9.5
8
Side Plank3 Sets
1 mins
@9
Day 4
1
Squat (Barbell)3 Sets
10 Reps
@9
2
Goblet Squat3 Sets
10 Reps
@8
3
Lunge (Dumbbell)3 Sets
10 Reps
@8
4
Leg Press3 Sets
10 Reps
@7
5
Leg Extension3 Sets
12 Reps
@10
6
Lying Leg Curl3 Sets
10 Reps
@9
7
Stair Climber1 Set
10 mins
@9
Day 5
1
Barbell Row2 Sets
10 Reps
@9.5
2
Lat Pulldown3 Sets
10 Reps
@9
3
Seated Row (Cable)3 Sets
10 Reps
@9
4
Bicep Curl (Dumbbell)3 Sets
10 Reps
@9
5
Pull-Up (Band)3 Sets
AMRAP
@10
6
Hanging Leg Raise3 Sets
AMRAP
7
Push Up2 Sets
AMRAP
@10
8
Walk1 Set
30 mins
@6