Program Description
Nippard Fundamental UL with Arm day added
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedOct 15, 2024 01:41
- Last EditedOct 20, 2024 09:52
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 Pulldown5 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 Curl3 Sets
8-10 Reps
@9
7
21s2 Sets
21 Reps
@9
8
Dip (Bodyweight)3 Sets
12-15 Reps
@9
9
Single Arm Overhead Tricep Extension2 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 Extension3 Sets
12 Reps
@9
5
Seated Hamstring Curl3 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 Curl3 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 Curl3 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 Pull3 Sets
15 Reps
@8
7
Close Grip Bench Press (Smith Machine)3 Sets
8-10 Reps
@8
8
Push Up2 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 Concentration2 Sets
6-8 Reps
@10