Exercise Select your Exercise W1 Barbell Squat W1 Dumbbell Romanian Deadlift (RDL) W1 Leg Press W1 Overhead Press (Dumbbell) W1 Overhead Press (Barbell) W1 Seated Dumbbell Tricep Extension W2 Pull Ups W2 Lat Pulldowns W2 Bent-Over Barbell Row W2 Dumbbell Row W2 Incline Dumbbell Press W2 Seated Cable Row W2 Dumbbell Bicep Curl W3 Romanian Deadlift (RDL) W3 Leg Extensions W3 Bulgarian Split Squats W3 Bench Press W3 Dumbbell Press W3 Dips W3 Close grip Bench Press W4 Seated Cable Row W4 Pull Ups W4 Chin Ups W4 Dumbbell Lateral Raises W4 Face Pulls W4 Hammer Curls

Weight (kg)

Reps

Effort (RPE/RIR) Select your effort RPE 10 (0 RIR) – Max Effort RPE 9.5 (0.5 RIR) RPE 9 (1 RIR) – Very Hard RPE 8.5 (1.5 RIR) RPE 8 (2 RIR) – Hard RPE 7.5 (2.5 RIR) RPE 7 (3 RIR) – Moderate