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Free Gains ProgramWeek 1/Intro WeekRPEWeek 2RPEWeek 3RPEWeek 4RPEDELOADRPE
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DayExercisesSets x Reps
Weight Used/Reps Acheived
Sets x Reps
Weight Used/Reps Acheived
Sets x Reps
Weight Used/Reps Acheived
Sets x Reps
Weight Used/Reps Acheived
Sets x Reps
Weight Used/Reps Acheived
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Day 1Squat1x86.5 RPE1x87 RPE1x87.5 RPE1x88 RPE1x8USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Squat2x9-10% Load3x9-10% Load3x9-10% Load3x9-10% Load3x9USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Leg Press3x67 RPE3x68 RPE3x68 RPE3x69 RPE2x6USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Leg Extensions2x8-127 RPE3x8-128 RPE3x8-128 RPE3x8-129 RPE2x8USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Hamstring Curls2x8-127 RPE3x8-128 RPE3x8-128 RPE3x8-129 RPE2x8 USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Lateral Raises2x10-207 RPE2x10-208 RPE2x10-208 RPE2x10-209 RPE2x10USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Ab Workout 1 & 20 Min WalkSee BelowSee BelowSee BelowSee BelowSee Below
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Day 2Bench Press2x86.5 RPE2x87 RPE2x88 RPE2x89 RPE2x8USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Bench Press2x9-8% LOAD3x9-8% LOAD3x9-8% LOAD3x9-8% LOAD3x9USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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DB/BB OHP3x10-157 RPE3x10-158 RPE3x10-158 RPE3x10-159 RPE2x10USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Chest Press or Pec Dec or DB Flies2x10-207 RPE2x10-208 RPE3x10-208 RPE3x10-209 RPE2x10 USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Lateral Raises3x10-157 RPE3x10-158 RPE4x10-158 RPE4x10-159 RPE2x10USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Dips3xAMRP3xAMRP3xAMRP3xAMRP
Do 1/2 the reps achieved during week 4
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Ab Workout 2 & 20 Min WalkWalkWalkWalkWalkWalk
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Day 3Deadlift1x66.5 RPE1x67 RPE1x67.5 RPE1x68 RPE2x5USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Deadlift2x7-10% Load3x7-10% Load3x7-10% Load3x7-10% Load2x6USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Pull Ups2xAMRAP7 RPE3xAMRAP8 RPE3xAMRAP8 RPE3xAMRAP9 RPE
Do 1/2 the reps achieved during week 4
USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Chest Supported Row3x12-157 RPE3x12-158 RPE3x12-158 RPE3x12-159 RPE2x8USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Upright Row3x10-157 RPE3x10-158 RPE3x10-158 RPE3x10-159 RPE2x10 USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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DB Curls3x10-207 RPE3x10-208 RPE3x10-208 RPE3x10-209 RPE2x10USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Ab Workout 1 & 20 Min WalkWalkWalkWalkWalkWalk
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Day 4
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ACTIVE REST DAY
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30-40 Mins Walking
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15K Steps
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Day 50-1-0 Pause Squat3x66 RPE4x66.5 RPE4x67 RPE4x67 RPE3x3USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Weighted Walking Lunges2x16-20 Steps7 RPE3x16-20 Steps8 RPE3x16-20 Steps8 RPE3x16-20 Steps9 RPE3x8USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Split Squats2x8-127 RPE3x8-128 RPE3x8-128 RPE3x8-129 RPE2x8USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Hamstring Curls3x8-127 RPE3x8-128 RPE3x8-128 RPE3x8-129 RPE2x8USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Lateral Raises3x10-157 RPE3x10-158 RPE3x10-158 RPE4x10-159 RPE2x10 USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Single Arm Preacher Curl3x10-157 RPE3x10-158 RPE3x10-158 RPE4x10-159 RPE2x10USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Ab Workout 2 & WalkSee BelowSee BelowSee BelowSee BelowSee Below
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Day 6Pause Bench Press2x66 RPE3x66.5 RPE3x67 RPE3x67 RPE1x6USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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BB/DB OHP3x8-127 RPE3x8-128 RPE3x8-128 RPE3x8-129 RPE2x8USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Chest Press3x10-153x10-153x10-153x10-152x10USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Tricep Pushdown3x10-157 RPE3x10-158 RPE3x10-158 RPE4x10-159 RPE2x10USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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OH Tricep Extensions3x10-157 RPE3x10-158 RPE3x10-158 RPE3x10-159 RPE2x10 USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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20 Min WalkWalkWalkWalkWalkWalk
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Ab Workout 1See Below7 RPESee Below8 RPESee Below8 RPESee Below9 RPESee Below
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Day 7Deficit Deadlift2x86 RPE3x86.5 RPE3x87 RPE4x87 RPE2x4USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Chest Supported Row3x8-127 RPE3x8-128 RPE3x8-128 RPE3x8-129 RPE2x8USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Lat Pulldown2x10-157 RPE3x10-158 RPE4x10-158 RPE4x10-159 RPE2x10USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Cable Row3x10-157 RPE3x10-158 RPE4x10-158 RPE4x10-159 RPE2x10 USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Shrugs3x10-207 RPE3x10-208 RPE3x10-208 RPE3x10-209 RPE2x10USE 90% OF THE LOAD USED DURING WEEK 4/RPE 5-7
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Ab Workout 2See Below7 RPESee Below8 RPESee Below8 RPESee Below9 RPESee Below
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20 Min WalkWalkWalkWalkWalkWalk
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RPE SCALE
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NUMBER OF REPS
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10100%95%90%85%80%77%74%71%68%66%
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9.598%93%88%83%79%75%73%70%67%65%
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995%90%85%80%77%74%71%68%66%64%
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RPE8.593%88%83%79%76%73%70%67%65%63%
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890%85%80%77%75%71%68%66%64%62%
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7.588%83%78%76%73%70%67%65%63%61%
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785%80%77%74%71%68%66%64%62%60%
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6.583%78%75%72%70%67%64%63%61%59%
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Program Notes:Protein CarbsFatTotal
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1): This program is meant to be run 6 days per week. On your days off, feel free to do some activity if you would like, Just make sure it's low impact so that it doesn’t impair your.8-1.2g Per lb of LEAN BWDepending on your goals60-80g NO LESS NO MOREDeficit or Surplus
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ability to recover between training sessions.
Eat 4-5 Meals a Day, 2-3 hours apart
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2) The RPE scale next to the exercises we have selected for you are an estimation of what weight will get you close to your prescribed RPE.
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You will take a percentage of your one rep max and that will give you an estimation of what weight you should use for the workout. So, using bench press as an example, Ab Workout 1:
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if your max was 200lbs, and you had a 3x5 at an RPE of 8, you would take 75% of 200lbs, which equals 150lbs. This means that 150lbs will be around RPE 8 for youHanging Leg Raises-3x10-20
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on bench press. It is extremely important
to note that this is simply an estimation and you should be prepared to adjust up or down in weight accordingly, but this should get you close.
Cable Rope Crunches-3x10-20
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3) Use the weight used/reps acheived column next to the exercises to record the weight you used and the reps you achieved for that workout. Each time you come into the gym
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and do the same workout, you should try to lift more weight than you did the workout before or try to add reps to your sets. A good goal to have is to try to add 5-10 lbs to your lifts each sessionAb Workout 2:
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on barbell based movements and add a rep to dumbbell based movements. Dip Bar Leg Raises-3x10-20
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4) On some movements, you will notice that we may have given you a rep range such as 3x8-12. This means that for those 3 sets, you will choose a moderately heavy weight that you can perform forPlanks-3x1:00
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8-12 reps with good form. If you find that you reach the top of the rep range. for each set, you will increase the weight and keep using that weight until you reach the top of the rep range again.
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This applies to all of your lifts.
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5) RPE means "Rate of Perceived Exertion." This basically basically describes your proximity to failure on the exercise. If we have have prescribed an RPE of 8 for your session,
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 This means you should have 2 reps "left in the tank" or that you could do 2 more reps if you wanted to. An RPE of 10 means it was your max weight you could have used for that specific rep range.
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RPE 6 = you could do 4 more reps, RPE 7 = you could do 3 more reps, RPE 8 = you could do 2 more reps, RPE 9 = you could do 1 more rep, RPE 10 = you could do 0 more reps.
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Using RPE is a great way to manage fatigue throughout the training cycle and will allow you to
make the most consistent progress throughout the training cycle.
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Studies have shown RPE's of 6, 7, 8, 9, and 10 to all be sufficently stimulative for adaptations from training to occur. Get those easy gains week 1 with lower RPE's, and then really push
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for them the further you get into your training cycle and RPE increases to help facilitate more muscle and strength gains as is necessary.
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6) All Accessory Movements and Compound movements should correspod to the prescribed week's RPE unless otherwise specified.
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7) You will deload once every 4 weeks on this program, on week 5.
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