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BoostcampPNG

16 Weeks rework

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Program Description

Losing weight and building muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 11, 2026 05:41
  • Last Edited
    Jan 11, 2026 09:16
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.1%
Chest
8.9%
Triceps
8.9%
Upper Back
8.1%
Biceps
8.1%
Abs
7.8%
Glutes
7.8%
Lats
7.4%
Hamstrings
7.4%
Quadriceps
6.7%
Lower Back
4.4%
Middle Delts
3.7%
Rear Delts
3.3%
Calves
3%
Forearms
2.2%
Abductors
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 9
7
Front Raise
2
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Underhand Lat Pulldown
2
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
2
10 reps
RPE 9
5
Reverse Pec Deck
2
12 reps
RPE 8
6
Preacher Curl (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
8
Back Extension (Weighted)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Leg Press
3
10 reps
RPE 8
3
Hamstring Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Thrust (Machine)
2
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 9
7
Abs Crunch (Machine)
4
12 reps
RPE 9
8
Oblique Crunch
3
10 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Seated Dip (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
7
Front Raise
1 Set
1 Set
8 Reps
8 Reps
@8
@8
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Underhand Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
5
Reverse Pec Deck
1 Set
1 Set
12 Reps
12 Reps
@8
@8
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
8
Back Extension (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Hip Thrust (Machine)
1 Set
1 Set
10 Reps
10 Reps
@7
@7
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
8
Oblique Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Seated Dip (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
7
Front Raise
1 Set
1 Set
8 Reps
8 Reps
@8
@8
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Underhand Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
5
Reverse Pec Deck
1 Set
1 Set
12 Reps
12 Reps
@8
@8
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
8
Back Extension (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
Day 6
1
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Hip Thrust (Machine)
1 Set
1 Set
10 Reps
10 Reps
@7
@7
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
8
Oblique Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8