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Jeff Nippard's The Essentials (2x) + Swim Cardio

by Shaan Dahar
1 athletes joined

Program Description

Progress on both Resistance training and Cardio while working around a continental work schedule to maximize rest/recovery and gains / weight loss

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2025 03:08
  • Last Edited
    Oct 13, 2025 03:22
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.3%
Glutes
9.9%
Chest
9.7%
Quadriceps
8.8%
Triceps
8.5%
Front Delts
6.7%
Upper Back
6.6%
Lats
6.3%
Abs
5.1%
Biceps
5.1%
Lower Back
5.1%
Middle Delts
3.8%
Other
3.8%
Calves
3.4%
Cardio
2.4%
Adductors
1%
Forearms
0.8%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Treadmill
1
1
1
1
1
5 mins
5 mins
10 mins
10 mins
5 mins
RPE 6
RPE 7
RPE 8
RPE 9
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
3
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
4
Underhand Lat Pulldown
1
10-12 reps
RPE 9-10
5
Walking Lunge (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 9-10
6
Skull Crusher (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
8
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
3
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
4
Underhand Lat Pulldown
1
10-12 reps
RPE 9-10
5
Walking Lunge (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 9-10
6
Skull Crusher (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
8
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
3
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
4
Underhand Lat Pulldown
1
10-12 reps
RPE 9-10
5
Walking Lunge (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 9-10
6
Skull Crusher (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
8
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
2
Dip (Assisted)
2
2
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide Grip Pull-Ups (Assisted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Pull-Up (Neutral Grip, Assisted)
1
8-10 reps
RPE 9-10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-7
RPE 9-10
7
Tricep Kickback (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-7
RPE 9-10
8
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
2
Dip (Assisted)
2
2
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide Grip Pull-Ups (Assisted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Pull-Up (Neutral Grip, Assisted)
1
8-10 reps
RPE 9-10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-7
RPE 9-10
7
Tricep Kickback (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-7
RPE 9-10
8
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
2
Dip (Assisted)
2
2
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide Grip Pull-Ups (Assisted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Pull-Up (Neutral Grip, Assisted)
1
8-10 reps
RPE 9-10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-7
RPE 9-10
7
Tricep Kickback (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-7
RPE 9-10
8
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
2
Dip (Assisted)
2
2
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Step-Up (Weighted)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide Grip Pull-Ups (Assisted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Pull-Up (Neutral Grip, Assisted)
1
8-10 reps
RPE 9-10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-7
RPE 9-10
7
Tricep Kickback (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-7
RPE 9-10
8
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
1
1
2
1
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
1
1
2
1
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
1
1
2
1
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6-8
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Partial Incline Press (Dumbbell)
1
1
2
1
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6-8
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
3
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
4
Underhand Lat Pulldown
1
10-12 reps
RPE 9-10
5
Walking Lunge (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 9-10
6
Skull Crusher (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
7
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
8
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
2
50 reps
RPE 6
2
Freestyle Swim
4
4 mins
RPE 7
3
Freestyle Swim
4
25 reps
RPE 8
4
Swim
2
50 reps
RPE 6
5
Freestyle Swim
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
150 reps
RPE 6
2
Freestyle Swim
8
25 reps
RPE 7
3
Freestyle Swim
1
100 reps
RPE 8
4
Freestyle Swim
4
25 reps
RPE 8
5
Freestyle Swim
1
100 reps
RPE 7.5
6
Swim
1
150 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
150 reps
RPE 6
2
Freestyle Swim
8
25 reps
RPE 7
3
Freestyle Swim
1
100 reps
RPE 8
4
Freestyle Swim
4
25 reps
RPE 8
5
Freestyle Swim
1
100 reps
RPE 7.5
6
Swim
1
150 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
4
25 reps
RPE 6
2
Kicking (Board)
1
50 reps
RPE 7
3
Freestyle Swim
2
50 reps
RPE 7
4
Kicking (Board)
1
50 reps
RPE 7
5
Freestyle Swim
1
100 reps
RPE 8
6
Kicking (Board)
1
50 reps
RPE 7
7
Pull (Swimming)
5
50 reps
RPE 7.5
8
Swim
1
100 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
4
25 reps
RPE 6
2
Kicking (Board)
1
50 reps
RPE 7
3
Freestyle Swim
2
50 reps
RPE 7
4
Kicking (Board)
1
50 reps
RPE 7
5
Freestyle Swim
1
100 reps
RPE 8
6
Kicking (Board)
1
50 reps
RPE 7
7
Pull (Swimming)
5
50 reps
RPE 7.5
8
Swim
1
100 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Freestyle Swim
4
50 reps
RPE 6
2
Freestyle Swim
3
50 reps
RPE 7
3
Freestyle Swim
2
25 reps
RPE 7
4
Freestyle Swim
2
50 reps
RPE 7.5
5
Freestyle Swim
2
25 reps
RPE 8
6
Freestyle Swim
1
50 reps
RPE 8
7
Freestyle Swim
2
25 reps
RPE 7.5
8
Freestyle Swim
1
50 reps
RPE 10
9
Swim
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Freestyle Swim
1
150 reps
RPE 6
2A
Breaststroke Swim
4
25 reps
RPE 7
2B
Freestyle Swim
4
25 reps
RPE 7
3
Freestyle Swim
4
25 reps
RPE 7
4
Freestyle Swim
4
50 reps
RPE 7
5
Swim
1
150 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Swim
2
50 reps
RPE 6
1B
Kicking (Board)
1
50 reps
RPE 6
1C
Catch-Up Drill (Swim)
1
50 reps
RPE 6
2
Freestyle Swim
2
50 reps
RPE 7
3
Kicking (Board)
2
50 reps
RPE 7
4
Pull (Swim, No Paddles)
2
100 reps
RPE 7
5
Freestyle Swim
2
100 reps
RPE 7.5
6A
Fist Drill (Swim)
4
25 reps
RPE 8
6B
Catch-Up Drill (Swim)
4
25 reps
RPE 8
7
Swim
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Freestyle Swim
1
150 reps
RPE 6
2A
Breaststroke Swim
4
25 reps
RPE 7
2B
Freestyle Swim
4
25 reps
RPE 7
3
Freestyle Swim
4
25 reps
RPE 7
4
Freestyle Swim
4
50 reps
RPE 7
5
Swim
1
150 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Swim
2
50 reps
RPE 6
1B
Kicking (Board)
1
50 reps
RPE 6
1C
Catch-Up Drill (Swim)
1
50 reps
RPE 6
2
Freestyle Swim
2
50 reps
RPE 7
3
Kicking (Board)
2
50 reps
RPE 7
4
Pull (Swim, No Paddles)
2
100 reps
RPE 7
5
Freestyle Swim
2
100 reps
RPE 7.5
6A
Fist Drill (Swim)
4
25 reps
RPE 8
6B
Catch-Up Drill (Swim)
4
25 reps
RPE 8
7
Swim
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Freestyle Swim
2
25 reps
RPE 6
1B
Breaststroke Swim
2
25 reps
RPE 6
1C
Freestyle Swim
2
25 reps
RPE 6
2
Kicking (Board)
6
25 reps
RPE 7
3
Pull (Swimming)
2
100 reps
RPE 7.5
4A
Catch-Up Drill (Swim)
2
25 reps
RPE 8
4B
Freestyle Swim
1
50 reps
RPE 8
5A
Fist Drill (Swim)
2
25 reps
RPE 8
5B
Freestyle Swim
1
50 reps
RPE 8
6A
Fingertip Drag Drill (Swim)
2
25 reps
RPE 8
6B
Freestyle Swim
1
50 reps
RPE 8
7A
Freestyle Swim
4
25 reps
RPE 6
7B
Freestyle Swim
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
3
Seated Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
5
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
3
Seated Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
5
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
3
Seated Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
5
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
3
Seated Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
5
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 10
6
Cable Crunch
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 9-10
2
Single Leg Press
1
1
2
1
6-8 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 9-10
2
Single Leg Press
1
1
2
1
6-8 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 9-10
2
Single Leg Press
1
1
2
1
6-8 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 9-10
2
Single Leg Press
1
1
2
1
6-8 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 9-10
6
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Standing Arnold Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Meadow Row
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
6
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Standing Arnold Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Meadow Row
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
6
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Standing Arnold Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Meadow Row
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
6
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-7
RPE 7-8
RPE 8-9
RPE 9-10
2
Standing Arnold Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Meadow Row
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6-7
RPE 9-10
6
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
1
1
1
1
5 mins
5 mins
10 mins
10 mins
5 mins
RPE 6
RPE 7
RPE 8
RPE 9
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Freestyle Swim
1
100 reps
RPE 6
2
Freestyle Swim
4
50 reps
RPE 7
3
Freestyle Swim
4
25 reps
RPE 8
4
Swim
2
50 reps
RPE 7
5
Freestyle Swim
1
100 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
1
1
1
1
5 mins
5 mins
10 mins
10 mins
5 mins
RPE 6
RPE 7
RPE 8
RPE 9
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
150 reps
RPE 6
2
Kicking (Board)
2
25 reps
RPE 7
3
Freestyle Swim
4
50 reps
RPE 7
4
Freestyle Swim
2
50 reps
RPE 8
5
Swim
1
100 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
2
1
1
5 mins
10 mins
10 mins
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Freestyle Swim
4
50 reps
RPE 6
2
Freestyle Swim
3
50 reps
RPE 7
3
Freestyle Swim
2
25 reps
RPE 7
4
Freestyle Swim
2
50 reps
RPE 7.5
5
Freestyle Swim
2
25 reps
RPE 8
6
Freestyle Swim
1
50 reps
RPE 8
7
Freestyle Swim
2
25 reps
RPE 7.5
8
Freestyle Swim
1
50 reps
RPE 10
9
Swim
1
100 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
2
1
1
5 mins
10 mins
10 mins
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
150 reps
RPE 6
2
Freestyle Swim
3
1
200 reps
50 reps
RPE 8
RPE 6
3
Swim
1
100 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rower
2
1
1
1
5 mins
5 mins
10 mins
10 mins
RPE 6
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
150 reps
RPE 6
2
Freestyle Swim
3
1
200 reps
50 reps
RPE 8
RPE 6
3
Swim
1
100 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rower
2
1
1
1
5 mins
5 mins
10 mins
10 mins
RPE 6
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Freestyle Swim
2
25 reps
RPE 6
1B
Breaststroke Swim
2
25 reps
RPE 6
1C
Freestyle Swim
2
25 reps
RPE 6
2
Kicking (Board)
6
25 reps
RPE 7
3
Pull (Swimming)
2
100 reps
RPE 7.5
4A
Catch-Up Drill (Swim)
2
25 reps
RPE 8
4B
Freestyle Swim
1
50 reps
RPE 8
5A
Fist Drill (Swim)
2
25 reps
RPE 8
5B
Freestyle Swim
1
50 reps
RPE 8
6A
Fingertip Drag Drill (Swim)
2
25 reps
RPE 8
6B
Freestyle Swim
1
50 reps
RPE 8
7A
Freestyle Swim
4
25 reps
RPE 6
7B
Freestyle Swim
4
25 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Treadmill
1 Set
1 Set
1 Set
1 Set
1 Set
5 mins
5 mins
10 mins
10 mins
5 mins
@6
@7
@8
@9
@5
Day 2
1
Bench Press (Dumbbell)
3 Sets
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Romanian Deadlift (Dumbbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@6-7
@8-9
3
Wide Grip Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@9-10
4
Underhand Lat Pulldown
1 Set
10-12 Reps
@9-10
5
Walking Lunge (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@9-10
6
Skull Crusher (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@10
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@10
8
Seated Calf Raise
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7
@10
Day 3
1
Hack Squat
2 Sets
1 Set
1 Set
4-6 Reps
4-6 Reps
8-10 Reps
@6-7
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@6-7
@8-9
3
Seated Hamstring Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7
@10
4
T-Bar Row
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6-7
@9-10
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@10
6
Cable Crunch
2 Sets
12-15 Reps
@10
Day 4
1
Treadmill
1 Set
1 Set
1 Set
1 Set
1 Set
5 mins
5 mins
10 mins
10 mins
5 mins
@6
@7
@8
@9
@5