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

by Shaan Dahar
3 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
    Dec 01, 2025 02:42

Summary

Embark on a transformative 12-week journey with Jeff Nippard's The Essentials program, designed for those seeking a comprehensive full-body workout combined with swim cardio. This 4-day-a-week plan integrates strength training with dynamic cardio sessions, ensuring balanced muscle development and enhanced endurance. Each workout is crafted to challenge your limits while promoting proper form and technique. Dive into a regimen that not only builds strength but also boosts your cardiovascular fitness, making every session a step towards your fitness goals. Get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Glutes
10.4%
Quadriceps
10.4%
Triceps
9.4%
Front Delts
9.4%
Chest
8.4%
Abs
6%
Lats
6%
Upper Back
6%
Biceps
4.4%
Lower Back
3%
Middle Delts
3%
Other
3%
Calves
2.7%
Cardio
1.9%
Forearms
1.5%
Rear Delts
1.5%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Freestyle Swim
4
25 reps
RPE 8
5
Swim
2
50 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
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