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Charlidi Toilet Full Body Anytime Sigma

by Maximus
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Program Description

Get Charlidi a 315 squat

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 06, 2025 11:34
  • Last Edited
    Sep 12, 2025 02:30

Summary

Unleash your full potential with the Charlidi Toilet Full Body Anytime Sigma program! Over 18 weeks, this comprehensive plan targets all major muscle groups with three intense sessions each week, utilizing a full gym setup. From leg presses to tricep extensions, you'll build strength and endurance through a variety of machine and free weight exercises. Perfect for lifters of all levels, this program is designed to fit seamlessly into your busy schedule while delivering results that keep you motivated and progressing. Get ready to transform your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.8%
Triceps
9.7%
Quadriceps
8.4%
Upper Back
8.4%
Hamstrings
8%
Chest
7.4%
Forearms
6.5%
Glutes
6.5%
Lats
6%
Calves
5.6%
Rear Delts
5.6%
Front Delts
5.4%
Abductors
3.2%
Adductors
3.2%
Middle Delts
2.8%
Abs
0.4%
Lower Back
0.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Hip Thrust (Machine)
1
4-8 reps
RPE 9
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Lat Pulldown
2
6-10 reps
RPE 10
13
Chest Press (Machine)
1
4-8 reps
RPE 9
14
Seated Row (Cable)
1
5-10 reps
RPE 10
15
Pec Deck (Machine)
2
4-8 reps
RPE 9
16
Shoulder Press (Machine)
1
5-10 reps
RPE 10
17
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
5-10 reps
RPE 10
2
Leg Extension
2
5-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Lat Pulldown
2
6-10 reps
RPE 10
12
Incline Chest Press (Machine)
1
5-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9
2
Leg Extension
2
5-10 reps
RPE 10
3
Lying Leg Curl
1
5-10 reps
RPE 10
4
Seated Hamstring Curl
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
8-12 reps
RPE 8.5
6
Hip Adductor (Machine)
1
6-10 reps
RPE 8.5
7
Standing Calf Raise
2
5-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 9
9
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
10
Newton supinations
2
6-10 reps
RPE 9
11
Tricep Extension (Machine)
1
5-10 reps
RPE 9
12
Seated Row (Cable)
2
5-10 reps
RPE 10
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Shoulder Press (Machine)
1
5-10 reps
RPE 10
15
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Leg Press (45 Degrees)
1 Set
4-8 Reps
@9
2
Leg Extension
2 Sets
5-10 Reps
@10
3
Hip Thrust (Machine)
1 Set
4-8 Reps
@9
4
Lying Leg Curl
2 Sets
5-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@8.5
6
Hip Adductor (Machine)
1 Set
6-10 Reps
@8.5
7
Standing Calf Raise
2 Sets
5-10 Reps
@10
8
Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@10
9
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
10
Newton supinations
2 Sets
6-10 Reps
@9
11
Tricep Extension (Machine)
1 Set
5-10 Reps
@9
12
Lat Pulldown
2 Sets
6-10 Reps
@10
13
Chest Press (Machine)
1 Set
4-8 Reps
@9
14
Seated Row (Cable)
1 Set
5-10 Reps
@10
15
Pec Deck (Machine)
2 Sets
4-8 Reps
@9
16
Shoulder Press (Machine)
1 Set
5-10 Reps
@10
17
Rear Delt Fly (Cable)
2 Sets
5-10 Reps
@9
Day 2
1
Leg Press
1 Set
5-10 Reps
@10
2
Leg Extension
2 Sets
5-10 Reps
@10
3
Glute Kickback
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
5-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@8.5
6
Hip Adductor (Machine)
1 Set
6-10 Reps
@8.5
7
Standing Calf Raise
2 Sets
5-10 Reps
@10
8
Bicep Curl (Dumbbell)
2 Sets
5-10 Reps
@9
9
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
10
Newton supinations
2 Sets
6-10 Reps
@9
11
Lat Pulldown
2 Sets
6-10 Reps
@10
12
Incline Chest Press (Machine)
1 Set
5-10 Reps
@9
13
Pec Deck (Machine)
2 Sets
4-8 Reps
@9
14
Shoulder Press (Machine)
1 Set
5-10 Reps
@10
15
Rear Delt Fly (Cable)
2 Sets
5-10 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
4-8 Reps
@9
2
Leg Extension
2 Sets
5-10 Reps
@10
3
Lying Leg Curl
1 Set
5-10 Reps
@10
4
Seated Hamstring Curl
1 Set
5-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
8-12 Reps
@8.5
6
Hip Adductor (Machine)
1 Set
6-10 Reps
@8.5
7
Standing Calf Raise
2 Sets
5-10 Reps
@10
8
Hammer Curl (Dumbbell)
1 Set
5-10 Reps
@9
9
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
10
Newton supinations
2 Sets
6-10 Reps
@9
11
Tricep Extension (Machine)
1 Set
5-10 Reps
@9
12
Seated Row (Cable)
2 Sets
5-10 Reps
@10
13
Pec Deck (Machine)
2 Sets
4-8 Reps
@9
14
Shoulder Press (Machine)
1 Set
5-10 Reps
@10
15
Rear Delt Fly (Cable)
2 Sets
5-10 Reps
@9