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TWR - 01

by Aditya R.

Program Description

Build size and strength in the gym 3 days per week. Designed for a randomised gym schedule while still hitting every muscle group once a week. Basic PPL structure broken down into 3 x 4-week blocks. Block 1: Volumising - focus on accessories and basic Compound Variation Movements to bring up lacking muscle groups. Prep for high volume work in later blocks. Block 2: Compound Variations - focus on becoming familiar with the bar and building a strong foundation for Main Compound Movements in the next block. Block 3: Main Compound Movements - focus on SBDOHP and building strength in those movements while maintaining strong accessories to complement strength gains and continue to build muscle.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 14, 2024 07:39
  • Last Edited
    Jun 18, 2025 09:19

Summary

Unlock your strength with the TWR - 01 program, a comprehensive 12-week training plan designed for those ready to elevate their fitness. Committing just three days a week, you'll engage in targeted workouts that focus on building muscle and enhancing endurance through a variety of exercises, including barbell lifts, machine work, and bodyweight movements. Each session is structured to maximize gains, with a focus on major muscle groups like your back, legs, and arms. Get ready to transform your physique and boost your performance in just three months!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Triceps
10.3%
Glutes
10%
Chest
9.3%
Hamstrings
8.7%
Upper Back
8.3%
Front Delts
8%
Lats
7.1%
Biceps
5.6%
Middle Delts
5.4%
Rear Delts
2.9%
Abductors
2.9%
Calves
2.8%
Abs
2.5%
Adductors
2.2%
Lower Back
1.2%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Chest Supported Row (Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
5
Lat Prayer
1
1
15 reps
15 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Hammer Curl
1
1
20 reps
20 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Lat Prayer
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Lat Prayer
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
6
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Lat Prayer
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 7
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
Alternating Dumbbell Curl
3
10 reps
RPE 7
7
Rope Hammer Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10 reps
RPE 8
7
Rope Hammer Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
20 reps
20 reps
RPE 7
RPE 8
8
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Close Grip Bench Press (Smith Machine)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
-
7
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
3 reps
RPE 9
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Dumbbell)
3
5 reps
RPE 6.5
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
5 reps
RPE 6.5
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Dumbbell)
3
5 reps
RPE 6.5
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
5 reps
RPE 6.5
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
2
Seated Hamstring Curl
1
1
20 reps
20 reps
RPE 7
RPE 8
3
Leg Press
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
5
Walking Lunge
2
20 reps
RPE 7
6
Leg Extension
2
20 reps
-
7
Seated Calf Raise
1
1
20 reps
20 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Walking Lunge
3
20 reps
RPE 8
6
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
7
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Walking Lunge
3
20 reps
RPE 8
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Walking Lunge
3
20 reps
RPE 8
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
RPE 7
2
Seated Hamstring Curl
3
12-15 reps
RPE 7
3
Single Leg Press
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
12-15 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
12-15 reps
RPE 7
7
Seated Calf Raise
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8
7
Seated Calf Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8
7
Seated Calf Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 9
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8.5
7
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8.5
7
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8.5
7
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8.5
7
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8.5
7
Seated Calf Raise
3
10-12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
3
Lat Pulldown
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
5
Lat Prayer
1 Set
1 Set
15 Reps
15 Reps
@7
@8
6
Bicep Curl (Cable)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@7
@8
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Seated Hamstring Curl
1 Set
1 Set
20 Reps
20 Reps
@7
@8
3
Leg Press
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Hip Abductor (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
5
Walking Lunge
2 Sets
20 Reps
@7
6
Leg Extension
2 Sets
20 Reps
-
7
Seated Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@7
@8
Day 2
1
Chest Press (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
5
Chest Fly (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
20 Reps
20 Reps
@7
@8
8
Seated Calf Raise
1 Set
-