logo
BoostcampPNG

Pen’s Push Pull Legs (1)

by Penny I.
7 athletes joined

Program Description

To sculpt and shape

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 03, 2024 03:05
  • Last Edited
    Dec 13, 2024 02:39
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
30 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
35 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Dip (Assisted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
7
Push Up
2
5 reps
RPE 6
8
Cardio
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Lat Pulldown
4
12 reps
RPE 6.5
3
Seated Row (Cable)
4
12 reps
RPE 6.5
4
Face Pull
4
12 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
6
Hammer Curl
3
12 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
2
Squat (Bodyweight)
3
12 reps
RPE 6.5
3
Leg Curl
3
12 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6.5
5
Standing Calf Raise
3
12 reps
RPE 6.5
6
Glute Kickback (Cable)
3
12 reps
RPE 6.5
7
Cardio
1
20 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Pull-In
3
6 reps
RPE 6.5
2
Russian Twist
4
6 reps
RPE 6.5
3
Cable Crunch
3
12 reps
RPE 6.5
4
Back Extension
3
6 reps
RPE 6.5
5
Glute Bridge (Dumbbell)
4
15 reps
RPE 6.5
6
Hip Extension
3
6 reps
RPE 6.5
7
Cardio
1
35 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@6.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6.5
5
Dip (Assisted)
3 Sets
8 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
7
Push Up
2 Sets
5 Reps
@6
8
Cardio
1 Set
35 mins
@6.5
Day 2
1
Deadlift (Barbell)
4 Sets
12 Reps
@6.5
2
Lat Pulldown
4 Sets
12 Reps
@6.5
3
Seated Row (Cable)
4 Sets
12 Reps
@6.5
4
Face Pull
4 Sets
12 Reps
@6.5
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
6
Hammer Curl
3 Sets
12 Reps
@6.5
7
Cardio
1 Set
35 mins
@6.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
2
Squat (Bodyweight)
3 Sets
12 Reps
@6.5
3
Leg Curl
3 Sets
12 Reps
@6.5
4
Leg Extension
3 Sets
12 Reps
@6.5
5
Standing Calf Raise
3 Sets
12 Reps
@6.5
6
Glute Kickback (Cable)
3 Sets
12 Reps
@6.5
7
Cardio
1 Set
20 mins
@6.5
Day 4
1
Leg Pull-In
3 Sets
6 Reps
@6.5
2
Russian Twist
4 Sets
6 Reps
@6.5
3
Cable Crunch
3 Sets
12 Reps
@6.5
4
Back Extension
3 Sets
6 Reps
@6.5
5
Glute Bridge (Dumbbell)
4 Sets
15 Reps
@6.5
6
Hip Extension
3 Sets
6 Reps
@6.5
7
Cardio
1 Set
35 mins
@6.5