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Liv’s Lovely Lifts
by justmrt
Add to library
Strong girl club
Workouts
Week 1, Day 1: Back and Glutes
Hyperextensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE7
10
150 sec
3
@RPE8
10
150 sec
4
@RPE9
10
+
amrap
150 sec
Hyperextensions
4 sets
Start
in App
Deficit Reverse Lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
+
amrap
150 sec
Deficit Reverse Lunge
3 sets
Start
in App
Glute Cable Kickback
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
+
amrap
100 sec
Glute Cable Kickback
3 sets
Start
in App
Wide-Grip Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
8
150 sec
3
@RPE9
8
+
amrap
150 sec
Wide-Grip Lat Pulldown
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
+
amrap
100 sec
seated cable row
3 sets
Start
in App
Chest-supported Machine Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
+
amrap
100 sec
Chest-supported Machine Row
3 sets
Start
in App
Week 1, Day 2: Chest and Shoulders
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
8
150 sec
3
@RPE9
8
+
amrap
150 sec
incline bench press
3 sets
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
8
150 sec
3
@RPE9
8
+
amrap
150 sec
dip
3 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
+
amrap
150 sec
seated shoulder press
3 sets
Start
in App
Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
+
amrap
100 sec
Chest Fly
4 sets
Start
in App
Unilateral side lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
+
amrap
100 sec
Unilateral side lateral raise
3 sets
Start
in App
Unilateral High Rear Delt Flye
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
+
amrap
100 sec
Unilateral High Rear Delt Flye
3 sets
Start
in App
Week 1, Day 3: Quads and Hams
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
8
150 sec
4
@RPE9
8
+
amrap
150 sec
romanian deadlift
4 sets
Start
in App
Quad-biased Leg Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE7
10
150 sec
4
@RPE8
10
150 sec
5
@RPE9
10
+
amrap
150 sec
Quad-biased Leg Press
5 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE7
10
100 sec
3
@RPE8
10
100 sec
4
@RPE9
10
+
amrap
100 sec
leg curl
4 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
+
amrap
100 sec
bulgarian split squat
2 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
+
amrap
100 sec
leg extension
3 sets
Start
in App
Week 1, Day 4: Back and Shoulders
Single arm Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
@RPE8
8
120 sec
3
@RPE9
8
+
amrap
120 sec
Single arm Lat Pulldown
3 sets
Start
in App
Chest-supported Machine Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
@RPE8
8
120 sec
3
@RPE9
8
+
amrap
120 sec
Chest-supported Machine Row
3 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
+
amrap
150 sec
seated shoulder press
3 sets
Start
in App
Straight-arm Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE7
10
90 sec
3
@RPE8
10
90 sec
4
@RPE9
10
+
amrap
90 sec
Straight-arm Pulldown
4 sets
Start
in App
High-cable Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
12
90 sec
3
@RPE8
12
90 sec
4
@RPE9
12
+
amrap
90 sec
High-cable Lateral Raise
4 sets
Start
in App
Cable rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE7
12
90 sec
3
@RPE8
12
90 sec
4
@RPE9
12
+
amrap
90 sec
Cable rear delt fly
4 sets
Start
in App
Week 1, Day 5: Lower Body
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
8
150 sec
4
@RPE9
8
+
amrap
150 sec
squat
4 sets
Start
in App
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE8
10
150 sec
4
@RPE9
10
+
amrap
150 sec
hip thrust
4 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
@RPE8
10
120 sec
3
@RPE9
10
+
amrap
120 sec
romanian deadlift
3 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
@RPE8
8
90 sec
3
@RPE9
8
+
amrap
90 sec
leg curl
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
@RPE8
12
90 sec
3
@RPE9
12
+
amrap
90 sec
leg extension
3 sets
Start
in App
Week 2, Day 1: Back and Glutes
Hyperextensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE7
10
150 sec
3
@RPE8
10
150 sec
4
@RPE9
10
150 sec
Hyperextensions
4 sets
Start
in App
Deficit Reverse Lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
+
amrap
150 sec
Deficit Reverse Lunge
3 sets
Start
in App
Glute Cable Kickback
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
+
amrap
100 sec
Glute Cable Kickback
3 sets
Start
in App
Wide-Grip Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
8
150 sec
3
@RPE10
8
+
amrap
150 sec
Wide-Grip Lat Pulldown
3 sets
Start
in App
Neutral-Grip Cable Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
+
amrap
100 sec
Neutral-Grip Cable Row
3 sets
Start
in App
Chest-supported Machine Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
+
amrap
100 sec
Chest-supported Machine Row
3 sets
Start
in App
Week 2, Day 2: Chest and Shoulders
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
8
150 sec
3
@RPE9
8
+
amrap
150 sec
incline bench press
3 sets
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
8
150 sec
3
@RPE9
8
+
amrap
150 sec
dip
3 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
+
amrap
150 sec
seated shoulder press
3 sets
Start
in App
Cable Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
+
amrap
100 sec
Cable Chest Fly
4 sets
Start
in App
High-cable Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
+
amrap
100 sec
High-cable Lateral Raise
3 sets
Start
in App
Cable rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE8
15
100 sec
3
@RPE9
15
+
amrap
100 sec
Cable rear delt fly
3 sets
Start
in App
Week 2, Day 3: Quads and Hams
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
@RPE8
8
150 sec
4
@RPE9
8
+
amrap
150 sec
romanian deadlift
4 sets
Start
in App
Quad-biased Leg Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
@RPE7
10
150 sec
4
@RPE8
10
150 sec
5
@RPE9
10
+
amrap
150 sec
Quad-biased Leg Press
5 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE7
10
120 sec
3
@RPE8
10
120 sec
4
@RPE9
10
+
amrap
120 sec
leg curl
4 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
+
amrap
100 sec
bulgarian split squat
2 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10
+
amrap
120 sec
leg extension
3 sets
Start
in App
Week 2, Day 4: Back and Shoulders
Single arm Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
8
100 sec
3
@RPE9
8
+
amrap
100 sec
Single arm Lat Pulldown
3 sets
Start
in App
Chest-supported Machine Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
+
amrap
100 sec
Chest-supported Machine Row
3 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
+
amrap
100 sec
seated shoulder press
3 sets
Start
in App
Straight-arm Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE7
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10
+
amrap
100 sec
Straight-arm Pulldown
4 sets
Start
in App
High-cable Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
+
amrap
100 sec
High-cable Lateral Raise
4 sets
Start
in App
Unilateral High Rear Delt Flye
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE7
12
100 sec
3
@RPE8
12
100 sec
4
@RPE9
12
+
amrap
100 sec
Unilateral High Rear Delt Flye
4 sets
Start
in App
Week 2, Day 5: Lower Body
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE8
8
100 sec
3
@RPE9
8
+
amrap
100 sec
squat
3 sets
Start
in App
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
+
amrap
100 sec
hip thrust
3 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
+
amrap
100 sec
romanian deadlift
3 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
+
amrap
100 sec
leg curl
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
+
amrap
100 sec
leg extension
3 sets
Start
in App
Week 3, Day 1: Back and Glutes
Hyperextensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
120 sec
3
@RPE9
10
120 sec
4
@RPE10
10
+
amrap
120 sec
Hyperextensions
4 sets
Start
in App
Deficit Reverse Lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
120 sec
3
@RPE10
10
+
amrap
120 sec
Deficit Reverse Lunge
3 sets
Start
in App
Glute Cable Kickback
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
+
amrap
100 sec
Glute Cable Kickback
3 sets
Start
in App
Wide-Grip Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
Wide-Grip Lat Pulldown
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
+
amrap
100 sec
seated cable row
3 sets
Start
in App
Chest-supported Machine Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
+
amrap
100 sec
Chest-supported Machine Row
3 sets
Start
in App
Week 3, Day 2: Chest and Shoulders
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
incline bench press
3 sets
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
dip
3 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10
+
amrap
150 sec
seated shoulder press
3 sets
Start
in App
Cable Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
+
amrap
100 sec
Cable Chest Fly
4 sets
Start
in App
High-cable Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15
+
amrap
100 sec
High-cable Lateral Raise
3 sets
Start
in App
Cable rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
100 sec
3
@RPE10
15
+
amrap
100 sec
Cable rear delt fly
3 sets
Start
in App
Week 3, Day 3: Quads and Hams
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
romanian deadlift
3 sets
Start
in App
Quad-biased Leg Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
150 sec
4
@RPE10
10
+
amrap
150 sec
Quad-biased Leg Press
4 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10
+
amrap
100 sec
leg curl
4 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
@RPE10
10
+
amrap
150 sec
bulgarian split squat
2 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
+
amrap
100 sec
leg extension
3 sets
Start
in App
Week 3, Day 4: Back and Shoulders
Single arm Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
+
amrap
100 sec
Single arm Lat Pulldown
3 sets
Start
in App
Chest-supported Machine Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
Chest-supported Machine Row
3 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10
+
amrap
150 sec
seated shoulder press
3 sets
Start
in App
Straight-arm Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10
+
amrap
100 sec
Straight-arm Pulldown
4 sets
Start
in App
High-cable Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
+
amrap
100 sec
High-cable Lateral Raise
4 sets
Start
in App
Cable rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
+
amrap
100 sec
Cable rear delt fly
4 sets
Start
in App
Week 3, Day 5: Lower
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
squat
3 sets
Start
in App
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10
+
amrap
150 sec
hip thrust
3 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10
+
amrap
150 sec
romanian deadlift
3 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
+
amrap
100 sec
leg curl
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
100 sec
leg extension
3 sets
Start
in App
Week 4, Day 1: Back and Glutes
Hyperextensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
@RPE8
10
150 sec
3
@RPE9
10
150 sec
4
@RPE10
10
+
amrap
150 sec
Hyperextensions
4 sets
Start
in App
Deficit Reverse Lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
+
amrap
100 sec
Deficit Reverse Lunge
3 sets
Start
in App
Glute Cable Kickback
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
+
amrap
100 sec
Glute Cable Kickback
3 sets
Start
in App
Wide-Grip Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10
+
amrap
150 sec
Wide-Grip Lat Pulldown
3 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
+
amrap
100 sec
seated cable row
3 sets
Start
in App
Chest-supported Machine Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
100 sec
3
@RPE10
10
+
amrap
100 sec
Chest-supported Machine Row
3 sets
Start
in App
Week 4, Day 2: Chest and Shoulders
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
incline bench press
3 sets
Start
in App
dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
dip
3 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10
+
amrap
150 sec
seated shoulder press
3 sets
Start
in App
Cable Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
150 sec
3
@RPE9
12
150 sec
4
@RPE10
12
+
amrap
150 sec
Cable Chest Fly
4 sets
Start
in App
High Cable Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
120 sec
3
@RPE10
15
+
amrap
120 sec
High Cable Lateral Raise
3 sets
Start
in App
Unilateral High Rear Delt Flye
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
@RPE9
15
150 sec
3
@RPE10
15
+
amrap
150 sec
Unilateral High Rear Delt Flye
3 sets
Start
in App
Week 4, Day 3: Quads and Hams
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
romanian deadlift
3 sets
Start
in App
Quad-biased Leg Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
150 sec
3
@RPE9
10
150 sec
4
@RPE10
10
+
amrap
150 sec
Quad-biased Leg Press
4 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10
+
amrap
100 sec
leg curl
4 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE10
10
+
amrap
150 sec
bulgarian split squat
2 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
100 sec
3
@RPE10
12
+
amrap
100 sec
leg extension
3 sets
Start
in App
Week 4, Day 4: Back and Shoulders
Single arm Lat Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
100 sec
3
@RPE10
8
+
amrap
100 sec
Single arm Lat Pulldown
3 sets
Start
in App
Chest-supported Machine Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
Chest-supported Machine Row
3 sets
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10
+
amrap
150 sec
seated shoulder press
3 sets
Start
in App
Straight-arm Pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE8
10
100 sec
3
@RPE9
10
100 sec
4
@RPE10
10
+
amrap
100 sec
Straight-arm Pulldown
4 sets
Start
in App
High-cable Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
+
amrap
100 sec
High-cable Lateral Raise
4 sets
Start
in App
Cable rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE8
12
100 sec
3
@RPE9
12
100 sec
4
@RPE10
12
+
amrap
100 sec
Cable rear delt fly
4 sets
Start
in App
Week 4, Day 5: Lower
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
@RPE9
8
150 sec
3
@RPE10
8
+
amrap
150 sec
squat
3 sets
Start
in App
hip thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10
+
amrap
150 sec
hip thrust
3 sets
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10
+
amrap
150 sec
romanian deadlift
3 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
@RPE9
10
150 sec
3
@RPE10
10
+
amrap
150 sec
leg curl
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
@RPE9
12
150 sec
3
@RPE10
12
+
amrap
150 sec
leg extension
3 sets
Start
in App