Program Description
Get fit to pass RCMP
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 05, 2024 02:19
- Last EditedSep 02, 2024 04:39
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
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
3 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hamstring Curl
2
12-15 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4A
Cable Crunch
3
12-20 reps
RPE 10
4B
Plank
3
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Hammer Curl
3
5-10 reps
RPE 10
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7A
Decline Crunch
3
AMRAP
7B
Side Plank
6
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 8
5
Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Push Up
3
AMRAP
RPE 10
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Hip Abductor (Machine)
3
8-12 reps
RPE 8
3
Hip Adductor (Machine)
3
8-12 reps
RPE 8
4
Leg Press
3
5-10 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
6B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
1B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
2A
Goblet Squat
3
8-12 reps
RPE 8
2B
Sit Up
3
8-12 reps
RPE 8
3A
Lat Pulldown
3
8-12 reps
RPE 8
3B
French Press
3
8-12 reps
RPE 8
4A
Back Extension (Weighted)
3
8-12 reps
RPE 8
4B
Push Up
3
8-12 reps
RPE 8
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
3 Reps
15 Reps
20 Reps
@8
@8
@8
@8
@8
@8
@8
2
Hamstring Curl2 Sets
12-15 Reps
@8
3
Leg Extension2 Sets
12-15 Reps
@8
4A
Cable Crunch3 Sets
12-20 Reps
@10
4B
Plank3 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)3 Sets
5-10 Reps
@9
2
Chest Fly (Cable)3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@8
5
Hammer Curl3 Sets
5-10 Reps
@10
6
Bicep Curl (Cable)3 Sets
12-15 Reps
@8
7A
Decline Crunch3 Sets
AMRAP
7B
Side Plank6 Sets
0.5 mins
@8
Day 3
1
Barbell Row3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)6 Sets
8-12 Reps
@8
3
Pull-Up (Assisted)2 Sets
12-15 Reps
@10
4
T-Bar Row3 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)3 Sets
8-12 Reps
@9
6
Push Up3 Sets
AMRAP
@10
7A
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
@10
7B
Ab Wheel3 Sets
8-12 Reps
@8
Day 4
1
Trap Bar Deadlift3 Sets
5-10 Reps
@8
2
Hip Abductor (Machine)3 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)3 Sets
8-12 Reps
@8
4
Leg Press3 Sets
5-10 Reps
@8
5
Standing Calf Raise3 Sets
12-15 Reps
@8
6A
Russian Twist (Dumbbell)3 Sets
8-12 Reps
@8
6B
Hanging Leg Raise3 Sets
AMRAP
@10
Day 5
1A
Standing Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@8
1B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@8
2A
Goblet Squat3 Sets
8-12 Reps
@8
2B
Sit Up3 Sets
8-12 Reps
@8
3A
Lat Pulldown3 Sets
8-12 Reps
@8
3B
French Press3 Sets
8-12 Reps
@8
4A
Back Extension (Weighted)3 Sets
8-12 Reps
@8
4B
Push Up3 Sets
8-12 Reps
@8
5A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
5B
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@8