logo
BoostcampPNG

Charlidi Toilet Full Body Anytime Sigma

by Maximus
1 athletes joined

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 07, 2025 12:01
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%
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
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
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