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Program Description

To get back into the gym, etc

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2024 03:53
  • Last Edited
    May 29, 2024 05:44
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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)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Pec Deck (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Pec Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Stair Master
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
7
Treadmill
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Stair Master
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
5
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
6
Treadmill
1
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
2
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
4
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
5
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
6
Stair Master
1 Set
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
6
Treadmill
1 Set
-
Day 3
1
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@9.5
6
Treadmill
1 Set
-
Day 4
1
Stair Master
1 Set
-
Day 5
1
Tricep Extension (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
7
Treadmill
1 Set
-
Day 6
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
5
Stair Master
1 Set
-
Day 7
1
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@9.5
6
Treadmill
1 Set
-