logo
BoostcampPNG

Mom Workout

by Max V.
1 athletes joined

Program Description

Workout for my mom

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 06, 2024 02:23
  • Last Edited
    Jul 07, 2024 08:09
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
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Dip (Assisted)
3
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chin-Up (Assisted)
3
10 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Seated Calf Raise
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
6
Hip Adductor (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 7
2
Seated Dip (Machine)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Reverse Pec Deck
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
5
Hip Adductor (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Chin-Up (Assisted)
3
10 reps
RPE 7
3
Seated Dip (Machine)
3
10 reps
RPE 7
4
Bicep Curl (Machine)
3
10 reps
RPE 7
5
Lat Pulldown
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7