Program Description
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 20, 2025 08:18
- Last EditedMar 20, 2025 09:11
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
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Close Grip)3 Sets
8 Reps
@8
2
Lat Pulldown (Neutral Grip)3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
@8
5A
Tricep Pushdown (Cable)3 Sets
8 Reps
@8
5B
Bicep Curl (Dumbbell)3 Sets
8 Reps
@8
6
Easy Run1 Set
60 mins
@6
Day 2
1
Squat (Low Bar)3 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@8
3
Leg Press3 Sets
8 Reps
@8
4
Nordic Curl2 Sets
12 Reps
@7
5
Calf Raise Machine2 Sets
AMRAP
@9
Day 3
1
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@8
2
Dip (Weighted)3 Sets
8 Reps
@8
3
Fly Press (Dumbbell)3 Sets
8 Reps
@8
4
Skull Crusher Barbell3 Sets
8 Reps
@8
5
Rope Crunch3 Sets
12 Reps
@9
6
Stationary Bike1 Set
60 mins
@6
Day 4
1
Sumo Deadlift (Barbell)4 Sets
6 Reps
@9
2
Seated Row (Cable)3 Sets
8 Reps
@8
3
Pull-Up (Band)3 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)2 Sets
12 Reps
@8
5A
Bicep Curl (EZ Bar)3 Sets
10 Reps
@8
5B
Wrist Curl Normal3 Sets
10 Reps
@8
6
Concentration Curl3 Sets
8 Reps
@8
Day 5
1
Heels Elevated Goblet Squats3 Sets
8 Reps
@8
2
Spanish Squat3 Sets
8 Reps
@8
3
Leg Extension hold3 Sets
4 Reps
@8
4A
Hip Adductor Band2 Sets
10 Reps
@8
4B
Hip Abductor Band2 Sets
10 Reps
@8
5
Single Leg Calf Raise (Weighted)2 Sets
12 Reps
@8
6
Stationary Bike1 Set
30 mins
@6