logo
BoostcampPNG

Pull / Push / Leg & Repeat v2.0

by Harald J.
1 athletes joined

Program Description

Program for weightloss/musclebuilding and basic fitness level

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 29, 2025 07:58
  • Last Edited
    Feb 20, 2025 05:49
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
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Chin-Up (Bodyweight)
3
RPE 9.5
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Side Bend (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Row (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Lat Pulldown (Neutral Grip)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Hammer Curl (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Concentration Curl
1
1
1
4 reps
5 reps
6 reps
RPE 10
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8.5
2
Rotary Torso
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
Russian Twist
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Dip (Bodyweight)
3
RPE 10
3
Bench Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Chest Fly (Cable)
1
1
1
1
4 reps
5 reps
6 reps
7 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Seated Overhead Press (Barbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
8
Katana Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
9
Overhead Tricep Extension (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
2
Front Squat (Barbell)
4
6 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 9.5
4
Leg Extension
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Leg Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6A
Seated Calf Raise
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6B
Ab Crunch
4
15 reps
RPE 9
7A
Standing Calf Raise
4
8 reps
RPE 9.5
7B
Lying Leg Raise
4
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Chest Fly (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
3
One Arm Lateral Raise (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4A
Rear Delt Crossover
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
4B
Seated Row (Cable)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Wide Grip Lat Pulldown
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
7
Hammer Curl
1
1
1
1
6 reps
7 reps
8 reps
9 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Run
1 Set
30 mins
@8.5
2
Rotary Torso
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
3
Russian Twist
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
Day 5
1
Pullover (EZ Bar)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
4A
Rear Delt Crossover
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
4B
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
5
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
7
Hammer Curl
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
Day 1
1
Walk
1 Set
20 mins
@6
2
Chin-Up (Bodyweight)
3 Sets
@9.5
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@10
@9.5
@9
@8.5
4
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
7 Reps
@10
@9.5
@9
@8.5
6
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
8
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
9
Concentration Curl
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@10
@9.5
@9
Day 3
1
Walk
1 Set
20 mins
@6
2
Dip (Bodyweight)
3 Sets
@10
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
7 Reps
@10
@9.5
@9
@8.5
6
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
8
Katana Extension
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
Day 4
1
Walk
1 Set
20 mins
@6
2
Front Squat (Barbell)
4 Sets
6 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@9.5
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
6A
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
9 Reps
@10
@9.5
@9
@8.5
6B
Ab Crunch
4 Sets
15 Reps
@9
7A
Standing Calf Raise
4 Sets
8 Reps
@9.5
7B
Lying Leg Raise
4 Sets
15 Reps
@7.5