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RP program
General
Beginner
Machine strength
Plan Details
The RP program routine by SterlingWhite is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest Focused Upper
Est. 37 min
5 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Tue
Quad Focus Lower
Est. 42 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
6 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Wed
Arms Focused Upper
Est. 38 min
5 exercises
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Thu
Glute Focus Lower
Est. 35 min
5 exercises
Smith Machine Deadlift
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 12 Reps
Bodyweight Walking Lunge
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Fri
Back Focused Upper
Est. 41 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 14 Reps
Dumbbell One-Arm Row
3 Sets x 14 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
Cable Preacher Curl
3 Sets x 14 Reps
Sat
Ham Calf Shoulder Focused
Est. 40 min
5 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 25 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 16 Reps
