Program Description
Just trying to lose weight and get my body strong enough to do what I ask it to do.
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedApr 08, 2024 10:02
- Last EditedSep 03, 2024 08:00
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
2
Jog
1
30 mins
RPE 6
3
Leg Press
3
10 reps
RPE 6.5
4
Leg Extension
3
10 reps
RPE 6.5
5
Leg Curl
3
10 reps
RPE 6.5
6
Hip Abductor (Machine)
3
10 reps
RPE 6.5
7
Hip Adductor (Machine)
3
10 reps
RPE 6.5
8
Glute Kickback (Cable)
3
10 reps
RPE 6.5
9
Tricep Kickback
3
10 reps
RPE 6.5
10
Lying Leg Curl
2
10 reps
RPE 6
11
Sit Up
2
10 reps
RPE 6.5
12
Russian Twist
2
10 reps
RPE 6.5
13
Lying Leg Raise
2
10 reps
RPE 6.5
14
Swim
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Walk1 Set
30 mins
@6
2
Jog1 Set
30 mins
@6
3
Leg Press3 Sets
10 Reps
@6.5
4
Leg Extension3 Sets
10 Reps
@6.5
5
Leg Curl3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)3 Sets
10 Reps
@6.5
9
Tricep Kickback3 Sets
10 Reps
@6.5
10
Lying Leg Curl2 Sets
10 Reps
@6
11
Sit Up2 Sets
10 Reps
@6.5
12
Russian Twist2 Sets
10 Reps
@6.5
13
Lying Leg Raise2 Sets
10 Reps
@6.5
14
Swim1 Set
40 mins
@6
Day 2
1
Walk1 Set
30 mins
@6
2
Jog1 Set
30 mins
@6
3
Swim1 Set
40 mins
@6
Day 3
1
Walk1 Set
30 mins
@6
2
Jog1 Set
30 mins
@6
3
Leg Press3 Sets
10 Reps
@6.5
4
Leg Extension3 Sets
10 Reps
@6.5
5
Leg Curl3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)3 Sets
10 Reps
@6.5
9
Tricep Kickback3 Sets
10 Reps
@6.5
10
Lying Leg Curl2 Sets
10 Reps
@6
11
Sit Up2 Sets
10 Reps
@6.5
12
Russian Twist2 Sets
10 Reps
@6.5
13
Lying Leg Raise2 Sets
10 Reps
@6.5
14
Swim1 Set
40 mins
@6
Day 4
1
Walk1 Set
30 mins
@6
2
Jog1 Set
30 mins
@6
3
Swim1 Set
40 mins
@6
Day 5
1
Walk1 Set
30 mins
@6
2
Jog1 Set
30 mins
@6
3
Leg Press3 Sets
10 Reps
@6.5
4
Leg Extension3 Sets
10 Reps
@6.5
5
Leg Curl3 Sets
10 Reps
@6.5
6
Hip Abductor (Machine)3 Sets
10 Reps
@6.5
7
Hip Adductor (Machine)3 Sets
10 Reps
@6.5
8
Glute Kickback (Cable)3 Sets
10 Reps
@6.5
9
Tricep Kickback3 Sets
10 Reps
@6.5
10
Lying Leg Curl2 Sets
10 Reps
@6
11
Sit Up2 Sets
10 Reps
@6.5
12
Russian Twist2 Sets
10 Reps
@6.5
13
Lying Leg Raise2 Sets
10 Reps
@6.5
14
Swim1 Set
40 mins
@6
Day 7
1
Walk1 Set
20 mins
@6
Day 6
1
Walk1 Set
20 mins
@6