CHOP's POTS protocol Month 5-8

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Program Description

This program was designed, researched, and prescribed by a team in Texas for patients suffering from Postural Orthostatic Tachycardia Syndrome (POTS). And modified by the Children’s Hospital of Philadelphia. I (an independent) have copied the program directly from the pamphlet so that it could be easily tracked on this app. See the entire EIGHT MONTH program here: https://tinyurl.com/CHOP-POTS-protocol-pptx "If you are anything like the individuals we’ve met with POTS, you probably do not feel good most of the time, and have tried several other things to make your condition better, Here is the question we are proposing to you: Why not give this program your utmost effort for 3-5 full months before deciding if it helps you or not? Remember the benefits of training occur after months of training and not just days or weeks. " " Many patients successfully resume caring for their children, full-time work, full-time school, or enter college when previously they thought that these things might be impossible. We sincerely hope that this is the case for you as well."

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 08:32
  • Last Edited
    Aug 08, 2025 12:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
35 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
40 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
35 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
30 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
35 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
8
Recovery Heart Zone
1
2 mins
RPE 2
9
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
10
Recovery Heart Zone
1
2 mins
RPE 2
11
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
12
Cool Down
1
10 mins
RPE 2
13
Recovery Heart Zone
1
20 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
3 mins
RPE 10
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
3 mins
RPE 10
6
Recovery Heart Zone
1
3 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
3 mins
RPE 10
8
Recovery Heart Zone
1
3 mins
RPE 2
9
Intervals (High Intensity/Race Pace HR)
1
3 mins
RPE 10
10
Recovery Heart Zone
1
3 mins
RPE 2
11
Intervals (High Intensity/Race Pace HR)
1
3 mins
RPE 10
12
Cool Down
1
10 mins
RPE 2
13
Recovery Heart Zone
1
20 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
40 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
4
Recovery Heart Zone
1
1 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
6
Recovery Heart Zone
1
1 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
8
Cool Down
1
10 mins
RPE 2
9
Recovery Heart Zone
1
20 mins
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
35 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
4
Recovery Heart Zone
1
1 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
6
Recovery Heart Zone
1
1 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
8
Recovery Heart Zone
1
1 mins
RPE 2
9
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
10
Recovery Heart Zone
1
1 mins
RPE 2
11
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
12
Cool Down
1
10 mins
RPE 2
13
Recovery Heart Zone
1
20 mins
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
8
Recovery Heart Zone
1
2 mins
RPE 2
9
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
10
Recovery Heart Zone
1
2 mins
RPE 2
11
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
12
Cool Down
1
10 mins
RPE 2
13
Recovery Heart Zone
1
20 mins
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
40 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
8
Recovery Heart Zone
1
2 mins
RPE 2
9
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
10
Recovery Heart Zone
1
2 mins
RPE 2
11
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
12
Recovery Heart Zone
1
2 mins
RPE 2
13
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
14
Recovery Heart Zone
1
2 mins
RPE 2
15
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
16
Recovery Heart Zone
1
2 mins
RPE 2
17
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
18
Recovery Heart Zone
1
2 mins
RPE 2
19
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
20
Recovery Heart Zone
1
2 mins
RPE 2
21
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
22
Cool Down
1
10 mins
RPE 2
23
Recovery Heart Zone
1
20 mins
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
35 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
3 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
3 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
40 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery Heart Zone
1
40 mins
RPE 2
2
Leg Press
3
8-10 reps
RPE 4
3
Leg Curl
3
8-10 reps
RPE 5
4
Leg Extension
3
8-10 reps
RPE 4
5
Seated Calf Raise
3
8-10 reps
RPE 4
6
Chest Press (Machine)
3
8-10 reps
RPE 6
7
Seated Row (Cable)
3
8-10 reps
RPE 5
8
Abs Crunch (Machine)
3
8-10 reps
RPE 4
9
Back Extension
3
8-10 reps
RPE 5
10
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
35 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
40 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
4
Recovery Heart Zone
1
1 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
6
Recovery Heart Zone
1
1 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
8
Recovery Heart Zone
1
1 mins
RPE 2
9
Intervals (High Intensity/Race Pace HR)
1
1 mins
RPE 10
10
Cool Down
1
10 mins
RPE 2
11
Recovery Heart Zone
1
20 mins
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
8
Recovery Heart Zone
1
2 mins
RPE 2
9
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
10
Recovery Heart Zone
1
2 mins
RPE 2
11
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
12
Cool Down
1
10 mins
RPE 2
13
Recovery Heart Zone
1
20 mins
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
8
Recovery Heart Zone
1
2 mins
RPE 2
9
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
10
Recovery Heart Zone
1
2 mins
RPE 2
11
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
12
Cool Down
1
10 mins
RPE 2
13
Recovery Heart Zone
1
20 mins
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
35 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
35 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Recovery Heart Zone
1
25 mins
RPE 2
2
Leg Press
3
8-10 reps
RPE 4
3
Leg Curl
3
8-10 reps
RPE 5
4
Leg Extension
3
8-10 reps
RPE 4
5
Seated Calf Raise
3
8-10 reps
RPE 4
6
Chest Press (Machine)
3
8-10 reps
RPE 6
7
Seated Row (Cable)
3
8-10 reps
RPE 5
8
Abs Crunch (Machine)
3
8-10 reps
RPE 4
9
Back Extension
3
8-10 reps
RPE 5
10
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Recovery Heart Zone
1
25 mins
RPE 2
2
Leg Press
3
8-10 reps
RPE 4
3
Leg Curl
3
8-10 reps
RPE 5
4
Leg Extension
3
8-10 reps
RPE 4
5
Seated Calf Raise
3
8-10 reps
RPE 4
6
Chest Press (Machine)
3
8-10 reps
RPE 6
7
Seated Row (Cable)
3
8-10 reps
RPE 5
8
Abs Crunch (Machine)
3
8-10 reps
RPE 4
9
Back Extension
3
8-10 reps
RPE 5
10
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
30 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
40 mins
RPE 10
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
30 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
40 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
40 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
3 mins
RPE 10
4
Recovery Heart Zone
1
3 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
3 mins
RPE 10
6
Recovery Heart Zone
1
3 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
3 mins
RPE 10
8
Recovery Heart Zone
1
3 mins
RPE 2
9
Intervals (High Intensity/Race Pace HR)
1
3 mins
RPE 10
10
Recovery Heart Zone
1
3 mins
RPE 2
11
Intervals (High Intensity/Race Pace HR)
1
3 mins
RPE 10
12
Cool Down
1
10 mins
RPE 2
13
Recovery Heart Zone
1
20 mins
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
45 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
50 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Recovery Heart Zone
1
25 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
30 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
MSS Maximal Steady State Heart Rate
1
40 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
4
Recovery Heart Zone
1
2 mins
RPE 2
5
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
6
Recovery Heart Zone
1
2 mins
RPE 2
7
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
8
Recovery Heart Zone
1
2 mins
RPE 2
9
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
10
Recovery Heart Zone
1
2 mins
RPE 2
11
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
12
Recovery Heart Zone
1
2 mins
RPE 2
13
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
14
Recovery Heart Zone
1
2 mins
RPE 2
15
Intervals (High Intensity/Race Pace HR)
1
2 mins
RPE 10
16
Cool Down
1
10 mins
RPE 2
17
Recovery Heart Zone
1
20 mins
RPE 3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 4
2
Leg Curl
3
8-10 reps
RPE 5
3
Leg Extension
3
8-10 reps
RPE 4
4
Seated Calf Raise
3
8-10 reps
RPE 4
5
Chest Press (Machine)
3
8-10 reps
RPE 6
6
Seated Row (Cable)
3
8-10 reps
RPE 5
7
Abs Crunch (Machine)
3
8-10 reps
RPE 4
8
Back Extension
3
8-10 reps
RPE 5
9
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stopwatch
1
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1
10 mins
RPE 2
3
Base Pace Heart Rate
1
60 mins
RPE 4
4
Cool Down
1
10 mins
RPE 2
5
Leg Day Cool Down Stretches (All Floor)
1
5 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest
1
-
Week 1
1 / 18 Weeks
Day 1
1
Active Rest
1 Set
-
Day 2
1
Stopwatch
1 Set
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1 Set
10 mins
@2
3
Base Pace Heart Rate
1 Set
35 mins
@4
4
Cool Down
1 Set
10 mins
@2
5
Leg Day Cool Down Stretches (All Floor)
1 Set
5 mins
@1
Day 3
1
Leg Press
3 Sets
8-10 Reps
@4
2
Leg Curl
3 Sets
8-10 Reps
@5
3
Leg Extension
3 Sets
8-10 Reps
@4
4
Seated Calf Raise
3 Sets
8-10 Reps
@4
5
Chest Press (Machine)
3 Sets
8-10 Reps
@6
6
Seated Row (Cable)
3 Sets
8-10 Reps
@5
7
Abs Crunch (Machine)
3 Sets
8-10 Reps
@4
8
Back Extension
3 Sets
8-10 Reps
@5
9
Leg Day Cool Down Stretches (All Floor)
1 Set
5 mins
@1
Day 4
1
Stopwatch
1 Set
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1 Set
10 mins
@2
3
Base Pace Heart Rate
1 Set
35 mins
@4
4
Cool Down
1 Set
10 mins
@2
5
Leg Day Cool Down Stretches (All Floor)
1 Set
5 mins
@1
Day 5
1
Leg Press
3 Sets
8-10 Reps
@4
2
Leg Curl
3 Sets
8-10 Reps
@5
3
Leg Extension
3 Sets
8-10 Reps
@4
4
Seated Calf Raise
3 Sets
8-10 Reps
@4
5
Chest Press (Machine)
3 Sets
8-10 Reps
@6
6
Seated Row (Cable)
3 Sets
8-10 Reps
@5
7
Abs Crunch (Machine)
3 Sets
8-10 Reps
@4
8
Back Extension
3 Sets
8-10 Reps
@5
9
Leg Day Cool Down Stretches (All Floor)
1 Set
5 mins
@1
Day 6
1
Stopwatch
1 Set
-
2
Warm Up, From Rest Into Base Pace Heart Rate
1 Set
10 mins
@2
3
Base Pace Heart Rate
1 Set
35 mins
@4
4
Cool Down
1 Set
10 mins
@2
5
Leg Day Cool Down Stretches (All Floor)
1 Set
5 mins
@1
Day 7
1
Active Rest
1 Set
-