Program Description
Maintain weight while getting toned
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMay 19, 2024 01:19
- Last EditedJul 03, 2024 04:23
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Hamstring Curl
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Back Extension
1
2
10 reps
8 reps
RPE 6
RPE 6
4
Squat (Barbell)
2
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
5
Hip Thrust (Barbell)
2
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Hamstring Curl
2
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
1
2
10 reps
8 reps
RPE 7
RPE 7
4
Squat (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Hip Thrust (Barbell)
2
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Hamstring Curl
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Back Extension
1
2
10 reps
8 reps
RPE 6
RPE 6
4
Squat (Barbell)
2
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
5
Hip Thrust (Barbell)
2
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Hamstring Curl
2
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Back Extension
1
2
10 reps
8 reps
RPE 6
RPE 6
4
Squat (Barbell)
2
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
5
Hip Thrust (Barbell)
2
1
1
10 reps
8 reps
5 reps
RPE 6
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
2
Bench Press (Barbell)
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
3
Arnold Press
1
3
10 reps
8 reps
RPE 6
RPE 6
4
Pec Deck (Machine)
2
1
8 reps
10 reps
RPE 6
RPE 6
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Dip (Assisted)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
2
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
3
10 reps
8 reps
RPE 7
RPE 7
4
Pec Deck (Machine)
2
1
8 reps
10 reps
RPE 7
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Dip (Assisted)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
2
Bench Press (Barbell)
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
3
Arnold Press
1
3
10 reps
8 reps
RPE 6
RPE 6
4
Pec Deck (Machine)
2
1
8 reps
10 reps
RPE 6
RPE 6
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Dip (Assisted)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
2
Bench Press (Barbell)
2
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
3
Arnold Press
1
3
10 reps
8 reps
RPE 6
RPE 6
4
Pec Deck (Machine)
2
1
8 reps
10 reps
RPE 6
RPE 6
5
Tricep Extension (Cable)
3
10 reps
RPE 6
6
Dip (Assisted)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2
8 reps
6 reps
RPE 6
RPE 6
2
Face Pull
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Barbell Row
1
3
8 reps
6 reps
RPE 6
RPE 6
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Seated Row (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Face Pull
1
2
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Barbell Row
1
3
8 reps
6 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2
8 reps
6 reps
RPE 6
RPE 6
2
Face Pull
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Barbell Row
1
3
8 reps
6 reps
RPE 6
RPE 6
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Seated Row (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
2
8 reps
6 reps
RPE 6
RPE 6
2
Face Pull
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
3
Barbell Row
1
3
8 reps
6 reps
RPE 6
RPE 6
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Seated Row (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
2
Plank
1
1
1
1 mins
45 mins
30 mins
3
Abs Crunch (Weighted)
1
2
20 reps
15 reps
4
Bicycle Crunch
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
2
Plank
1
1
1
1 mins
45 mins
30 mins
3
Abs Crunch (Weighted)
1
2
20 reps
15 reps
4
Bicycle Crunch
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
2
Plank
1
1
1
1 mins
45 mins
30 mins
3
Abs Crunch (Weighted)
1
2
20 reps
15 reps
4
Bicycle Crunch
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
2
Plank
1
1
1
1 mins
45 mins
30 mins
3
Abs Crunch (Weighted)
1
2
20 reps
15 reps
4
Bicycle Crunch
3
15 reps
Week 1
1 / 4 Weeks
Day 1
1
Leg Press1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6
@6
@6
2
Hamstring Curl2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Back Extension1 Set
2 Sets
10 Reps
8 Reps
@6
@6
4
Squat (Barbell)2 Sets
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@6
@6
@6
5
Hip Thrust (Barbell)2 Sets
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@6
@6
@7
Day 2
1
Clean and Press2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@6
@6
@6
2
Bench Press (Barbell)2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@6
@6
@6
3
Arnold Press1 Set
3 Sets
10 Reps
8 Reps
@6
@6
4
Pec Deck (Machine)2 Sets
1 Set
8 Reps
10 Reps
@6
@6
5
Tricep Extension (Cable)3 Sets
10 Reps
@6
6
Dip (Assisted)3 Sets
8 Reps
@6
Day 3
1
T-Bar Row2 Sets
2 Sets
8 Reps
6 Reps
@6
@6
2
Face Pull1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
3
Barbell Row1 Set
3 Sets
8 Reps
6 Reps
@6
@6
4
Lat Pulldown1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@6
@6
5
Seated Row (Cable)1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@6
@6
@6
6
Bicep Curl (EZ Bar)3 Sets
8 Reps
@6
7
Bicep Curl (Dumbbell)3 Sets
8 Reps
@6
Day 4
1
Run1 Set
25 mins
2
Plank1 Set
1 Set
1 Set
1 mins
45 mins
30 mins
3
Abs Crunch (Weighted)1 Set
2 Sets
20 Reps
15 Reps
4
Bicycle Crunch3 Sets
15 Reps