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Nippard ULALU

by Nick S.
2 athletes joined

Program Description

Nippard Fundamental UL with Arm day added

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 15, 2024 01:41
  • Last Edited
    Jun 18, 2025 09:54

Summary

Embark on an 8-week journey with the Nippard ULALU program, designed for those ready to elevate their strength and physique. This 5-day-a-week regimen focuses on both upper and lower body workouts, utilizing essential garage gym equipment to maximize your gains. Each session is meticulously crafted with a blend of compound and isolation exercises, ensuring balanced development and muscle growth. Get ready to push your limits and transform your training routine!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
4 reps
RPE 7
RPE 7
2
Lat Pulldown
5
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
8-10 reps
RPE 9
7
21s
2
21 reps
RPE 9
8
Dip (Bodyweight)
3
12-15 reps
RPE 9
9
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
4 reps
RPE 7
RPE 7
2
Lat Pulldown
5
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
8-10 reps
RPE 9
7
21s
2
21 reps
RPE 9
8
Dip (Bodyweight)
3
12-15 reps
RPE 9
9
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
4 reps
RPE 7
RPE 7
2
Lat Pulldown
5
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
8-10 reps
RPE 9
7
21s
2
21 reps
RPE 9
8
Dip (Bodyweight)
3
12-15 reps
RPE 9
9
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
4 reps
RPE 7
RPE 7
2
Lat Pulldown
5
10 reps
RPE 8
3
Overhead Press (Dumbbell)
4
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Concentration Curl
3
8-10 reps
RPE 9
7
21s
2
21 reps
RPE 9
8
Dip (Bodyweight)
3
12-15 reps
RPE 9
9
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8 reps
7 reps
RPE 8
RPE 8
2
Lat Pulldown (Single Arm)
5
8 reps
RPE 8
3
Overhead Press (Dumbbell)
4
12 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
6 reps
RPE 8
6
Face Pull
3
15+ reps
RPE 9
7
Concentration Curl
4
8-10 reps
RPE 9
8
21s (EZ Bar)
2
21+ reps
RPE 9
9
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8 reps
7 reps
RPE 8
RPE 8
2
Lat Pulldown (Single Arm)
5
8 reps
RPE 8
3
Overhead Press (Dumbbell)
4
12 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
6 reps
RPE 8
6
Face Pull
3
15+ reps
RPE 9
7
Concentration Curl
4
8-10 reps
RPE 9
8
21s (EZ Bar)
2
21+ reps
RPE 9
9
Dip (Weighted)
3
12-15 reps
RPE 8
10
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8 reps
7 reps
RPE 8
RPE 8
2
Lat Pulldown (Single Arm)
5
8 reps
RPE 8
3
Overhead Press (Dumbbell)
4
12 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
6 reps
RPE 8
6
Face Pull
3
15+ reps
RPE 9
7
Concentration Curl
4
8-10 reps
RPE 9
8
21s (EZ Bar)
2
21+ reps
RPE 9
9
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
8 reps
7 reps
RPE 8
RPE 8
2
Lat Pulldown (Single Arm)
5
8 reps
RPE 8
3
Overhead Press (Dumbbell)
4
12 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
6 reps
RPE 8
6
Face Pull
3
15+ reps
RPE 9
7
Concentration Curl
4
8-10 reps
RPE 9
8
21s (EZ Bar)
2
21+ reps
RPE 9
9
Dip (Weighted)
3
12-15 reps
RPE 8
10
Single Arm Overhead Tricep Extension
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Seated Hamstring Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Seated Hamstring Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Seated Hamstring Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
5
10 reps
RPE 7
3
Hip Thrust (Dumbbell)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 9
5
Seated Hamstring Curl
3
12 reps
RPE 9
6
Hip Abductor (Machine)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
6
5 reps
RPE 8
2
Goblet Squat
5
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
12 reps
RPE 8
5
Seated Hamstring Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
6
5 reps
RPE 8
2
Goblet Squat
5
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
12 reps
RPE 8
5
Seated Hamstring Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
6
5 reps
RPE 8
2
Goblet Squat
5
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
12 reps
RPE 8
5
Seated Hamstring Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
6
5 reps
RPE 8
2
Goblet Squat
5
12 reps
RPE 8
3
Single Leg Hip Thrust
3
10 reps
RPE 9
4
Step-Up (Weighted)
3
12 reps
RPE 8
5
Seated Hamstring Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 7
3
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 7
3
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 7
3
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-8 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 7
3
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 9
4
Bayesian Curl
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Bayesian Curl
2
12-15 reps
RPE 7
3
Bicep Curl (EZ Bar)
4
4-6 reps
RPE 9
4
Preacher Hammer
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Bayesian Curl
2
12-15 reps
RPE 7
3
Bicep Curl (EZ Bar)
4
4-6 reps
RPE 9
4
Preacher Hammer
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Bayesian Curl
2
12-15 reps
RPE 7
3
Bicep Curl (EZ Bar)
4
4-6 reps
RPE 9
4
Preacher Hammer
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
4-6 reps
RPE 8
2
Bayesian Curl
2
12-15 reps
RPE 7
3
Bicep Curl (EZ Bar)
4
4-6 reps
RPE 9
4
Preacher Hammer
3
12-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension (Banded)
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension (Banded)
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension (Banded)
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
8 reps
RPE 7
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension (Banded)
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
RPE 8
2
Hip Thrust (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Hip Abductor (Machine)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
8
Push Up
2
8-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
10
Preacher Curl (Barbell)
1
AMRAP
RPE 9
11
Heavy Negative Concentration
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
8
Push Up
2
8-10 reps
RPE 9
9
Hammer Curl
3
12-15 reps
RPE 9
10
Preacher Curl (Barbell)
1
AMRAP
RPE 9
11
Heavy Negative Concentration
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
8
Push Up
2
8-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
10
Preacher Curl (Barbell)
1
AMRAP
RPE 9
11
Heavy Negative Concentration
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
3
Dip (Bodyweight)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
8-10 reps
RPE 9
8
Hammer Curl
3
12-15 reps
RPE 9
9
Preacher Curl (Barbell)
1
AMRAP
RPE 9
10
Heavy Negative Concentration
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12+ reps
RPE 8
7
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
8
Push Up
2
8-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
10
Incline Curl (Dumbbell)
2
20+ reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12+ reps
RPE 8
7
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
8
Push Up
2
8-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
10
Incline Curl (Dumbbell)
2
20+ reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12+ reps
RPE 8
7
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
8
Push Up
2
8-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
10
Incline Curl (Dumbbell)
2
20+ reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
6 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12+ reps
RPE 8
7
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8
8
Push Up
2
8-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
10
Incline Curl (Dumbbell)
2
20+ reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
4 Reps
@7
@7
2
Lat Pulldown
5 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Concentration Curl
3 Sets
8-10 Reps
@9
7
21s
2 Sets
21 Reps
@9
8
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
9
Single Arm Overhead Tricep Extension
2 Sets
15-20 Reps
@9
Day 2
1
Squat (Barbell)
6 Sets
6 Reps
@7
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
@7
3
Hip Thrust (Dumbbell)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@9
5
Seated Hamstring Curl
3 Sets
12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
6 Reps
@7
Day 3
1
Bench Press (Close Grip)
4 Sets
6-8 Reps
@8
2
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@7
3
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
@9
4
Bayesian Curl
3 Sets
12-15 Reps
@9
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
Day 4
1
Stiff Leg Deadlift (Dumbbell)
4 Sets
8 Reps
@7
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension (Banded)
3 Sets
15 Reps
@8
4
Single-Leg Leg Curl
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
5 Sets
8 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
8 Reps
@8
3
Dip (Bodyweight)
3 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
7
Close Grip Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8
8
Push Up
2 Sets
8-10 Reps
@9
9
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
10
Preacher Curl (Barbell)
1 Set
AMRAP
@9
11
Heavy Negative Concentration
2 Sets
6-8 Reps
@10