logo
BoostcampPNG

Jesse James West + Jeff Nippard Scientific PPL

by Jonas Alvarez
97 athletes joined

Program Description

I designed this program after a video made by Jesse James West and Jeff Nippard on June 9th, 2024. It serves as a continuation of the infamous Reddit PPL (which I just recently completed). This is a novice friendly PUSH PULL LEG split. It serves as a new way to challenge myself while targeting the same muscles that the original Reddit PPL.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 12, 2024 02:19
  • Last Edited
    Jun 18, 2025 08:02

Summary

Unlock your strength with the Jesse James West + Jeff Nippard Scientific PPL program, a comprehensive 12-week journey designed for serious lifters. This 6-day-per-week plan combines scientifically-backed principles with practical exercises to maximize muscle growth and strength. Each session focuses on targeted push, pull, and leg workouts, ensuring balanced development across all major muscle groups. Get ready to elevate your training with a mix of compound and isolation movements that will challenge your limits and transform your physique.
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Assisted)
5 Sets
8 Reps
@7
2
Chest Supported Row (Dumbbell)
3 Sets
15 Reps
@8
3
PullAround
3 Sets
15 Reps
@8.5
4
Pendlay Row
3 Sets
15 Reps
@8
5
Bayesian Curl
3 Sets
15 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
6 Reps
@8
2
Good Morning
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
6 Reps
@8
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
One Arm Lateral Raise (Cable)
6 Sets
15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
5
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
Day 4
1
Chin-Up (Assisted)
5 Sets
8 Reps
@7
2
Chest Supported Row (Dumbbell)
3 Sets
15 Reps
@8
3
PullAround
3 Sets
15 Reps
@8.5
4
Pendlay Row
3 Sets
15 Reps
@8
5
Bayesian Curl
3 Sets
15 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
5 Sets
6 Reps
@8
2
Good Morning
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
Day 6
1
Bench Press (Barbell)
5 Sets
6 Reps
@8
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
One Arm Lateral Raise (Cable)
6 Sets
15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
5
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8