Exercise Alternatives

Alternatives

Exercise	Variation - downgrade	Variation - Upgrade	Muscles targeted
Chin up	Pulldown	Pull up	Back
Glute ham raises	Hip Thrust	Nordic curls
Dips	Assisted dips	Weighted dips	Arms

RPE is how much reps you have left. It’s like saying “to failure” or “almost failure”. A 10 RPE means to failure. An 8 means you have a few reps left in the tank

Here’s a chart (a bit inaccurate but same idea)