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Jeff Nippard's Ultimate 5 day PPL
by Anonymous
2 athletes joined
Program Description
move weight
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 09, 2024 10:07
Last Edited
Jun 15, 2024 03:22
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Standing Shoulder Press (Dumbbell)
3 Sets
2 Sets
-
8-10 Reps
@8-9
4A
Press Around
1 Set
2 Sets
-
12-15 Reps
@9-10
4B
Pec Static Stretch
2 Sets
0.5 mins
5
Y Raise
1 Set
3 Sets
-
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
@9-10
6B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
10 Reps
2
Lat Pulldown
1 Set
1 Set
10 Reps
5 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
3 Sets
-
10-12 Reps
@8-9
4A
Bottom Half DB Lat Pullover
1 Set
2 Sets
-
10-12 Reps
@9-10
4B
Lat Static Stretch
2 Sets
0.5 mins
5
Face Pull
1 Set
3 Sets
-
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
1 Set
3 Sets
-
6-8 Reps
@9-10
7
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
-
8-10 Reps
@8-9
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
@8-9
5
Lying Leg Curl
1 Set
3 Sets
-
10-12 Reps
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
1 Set
3 Sets
-
10-12 Reps
@9-10
Day 4
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
-
8-10 Reps
@8-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
2 Sets
3 Sets
-
10-12 Reps
@8-9
4A
Lateral Raise (Cable)
1 Set
3 Sets
5 Reps
@9-10
4B
Lateral Raise (Cable)
3 Sets
15 Reps
@9-10
5
Incline Curl (Dumbbell)
1 Set
3 Sets
-
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press (45 Degrees)
2 Sets
4 Sets
-
10-12 Reps
@8-9
4
Glute-Ham Raise
1 Set
3 Sets
-
8-10 Reps
@9-10
5
Leg Extension
1 Set
3 Sets
-
8-10 Reps
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
1 Set
3 Sets
-
10-20 Reps
@9-10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Standing Shoulder Press (Dumbbell)
3 Sets
2 Sets
-
8-10 Reps
@8-9
4A
Press Around
1 Set
2 Sets
-
12-15 Reps
@9-10
4B
Pec Static Stretch
2 Sets
0.5 mins
5
Y Raise
1 Set
3 Sets
-
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
@9-10
6B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
10 Reps
2
Lat Pulldown
1 Set
1 Set
10 Reps
5 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
3 Sets
-
10-12 Reps
@8-9
4A
Bottom Half DB Lat Pullover
1 Set
2 Sets
-
10-12 Reps
@9-10
4B
Lat Static Stretch
2 Sets
0.5 mins
5
Face Pull
1 Set
3 Sets
-
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
1 Set
3 Sets
-
6-8 Reps
@9-10
7
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
-
8-10 Reps
@8-9
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
@8-9
5
Lying Leg Curl
1 Set
3 Sets
-
10-12 Reps
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
1 Set
3 Sets
-
10-12 Reps
@9-10
Day 4
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
-
8-10 Reps
@8-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
2 Sets
3 Sets
-
10-12 Reps
@8-9
4A
Lateral Raise (Cable)
1 Set
3 Sets
5 Reps
@9-10
4B
Lateral Raise (Cable)
3 Sets
15 Reps
@9-10
5
Incline Curl (Dumbbell)
1 Set
3 Sets
-
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press (45 Degrees)
2 Sets
4 Sets
-
10-12 Reps
@8-9
4
Glute-Ham Raise
1 Set
3 Sets
-
8-10 Reps
@9-10
5
Leg Extension
1 Set
3 Sets
-
8-10 Reps
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
1 Set
3 Sets
-
10-20 Reps
@9-10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Standing Shoulder Press (Dumbbell)
3 Sets
2 Sets
-
8-10 Reps
@8-9
4A
Press Around
1 Set
2 Sets
-
12-15 Reps
@9-10
4B
Pec Static Stretch
2 Sets
0.5 mins
5
Y Raise
1 Set
3 Sets
-
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
@9-10
6B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
10 Reps
2
Lat Pulldown
1 Set
1 Set
10 Reps
5 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
3 Sets
-
10-12 Reps
@8-9
4A
Bottom Half DB Lat Pullover
1 Set
2 Sets
-
10-12 Reps
@9-10
4B
Lat Static Stretch
2 Sets
0.5 mins
5
Face Pull
1 Set
3 Sets
-
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
1 Set
3 Sets
-
6-8 Reps
@9-10
7
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
-
8-10 Reps
@8-9
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
@8-9
5
Lying Leg Curl
1 Set
3 Sets
-
10-12 Reps
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
1 Set
3 Sets
-
10-12 Reps
@9-10
Day 4
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
-
8-10 Reps
@8-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
2 Sets
3 Sets
-
10-12 Reps
@8-9
4A
Lateral Raise (Cable)
1 Set
3 Sets
5 Reps
@9-10
4B
Lateral Raise (Cable)
3 Sets
15 Reps
@9-10
5
Incline Curl (Dumbbell)
1 Set
3 Sets
-
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press (45 Degrees)
2 Sets
4 Sets
-
10-12 Reps
@8-9
4
Glute-Ham Raise
1 Set
3 Sets
-
8-10 Reps
@9-10
5
Leg Extension
1 Set
3 Sets
-
8-10 Reps
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
1 Set
3 Sets
-
10-20 Reps
@9-10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Standing Shoulder Press (Dumbbell)
3 Sets
2 Sets
-
8-10 Reps
@8-9
4A
Press Around
1 Set
2 Sets
-
12-15 Reps
@9-10
4B
Pec Static Stretch
2 Sets
0.5 mins
5
Y Raise
1 Set
3 Sets
-
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
@9-10
6B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
10 Reps
2
Lat Pulldown
1 Set
1 Set
10 Reps
5 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
3 Sets
-
10-12 Reps
@8-9
4A
Bottom Half DB Lat Pullover
1 Set
2 Sets
-
10-12 Reps
@9-10
4B
Lat Static Stretch
2 Sets
0.5 mins
5
Face Pull
1 Set
3 Sets
-
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
1 Set
3 Sets
-
6-8 Reps
@9-10
7
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
-
8-10 Reps
@8-9
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
@8-9
5
Lying Leg Curl
1 Set
3 Sets
-
10-12 Reps
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
1 Set
3 Sets
-
10-12 Reps
@9-10
Day 4
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
-
8-10 Reps
@8-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
2 Sets
3 Sets
-
10-12 Reps
@8-9
4A
Lateral Raise (Cable)
1 Set
3 Sets
5 Reps
@9-10
4B
Lateral Raise (Cable)
3 Sets
15 Reps
@9-10
5
Incline Curl (Dumbbell)
1 Set
3 Sets
-
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press (45 Degrees)
2 Sets
4 Sets
-
10-12 Reps
@8-9
4
Glute-Ham Raise
1 Set
3 Sets
-
8-10 Reps
@9-10
5
Leg Extension
1 Set
3 Sets
-
8-10 Reps
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
1 Set
3 Sets
-
10-20 Reps
@9-10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Standing Shoulder Press (Dumbbell)
3 Sets
2 Sets
-
8-10 Reps
@8-9
4A
Press Around
1 Set
2 Sets
-
12-15 Reps
@9-10
4B
Pec Static Stretch
2 Sets
0.5 mins
5
Y Raise
1 Set
3 Sets
-
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
@9-10
6B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
10 Reps
2
Lat Pulldown
1 Set
1 Set
10 Reps
5 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
3 Sets
-
10-12 Reps
@8-9
4A
Bottom Half DB Lat Pullover
1 Set
2 Sets
-
10-12 Reps
@9-10
4B
Lat Static Stretch
2 Sets
0.5 mins
5
Face Pull
1 Set
3 Sets
-
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
1 Set
3 Sets
-
6-8 Reps
@9-10
7
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
2-4 Reps
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
-
8-10 Reps
@8-9
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
@8-9
5
Lying Leg Curl
1 Set
3 Sets
-
10-12 Reps
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
10-12 Reps
@9-10
7
Decline Crunch (Weighted)
1 Set
3 Sets
-
10-12 Reps
@9-10
Day 4
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
-
8-10 Reps
@8-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
3
Kroc Row
2 Sets
3 Sets
-
10-12 Reps
@8-9
4A
Lateral Raise (Cable)
1 Set
3 Sets
5 Reps
@9-10
4B
Lateral Raise (Cable)
3 Sets
15 Reps
@9-10
5
Incline Curl (Dumbbell)
1 Set
3 Sets
-
10-12 Reps
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press (45 Degrees)
2 Sets
4 Sets
-
10-12 Reps
@8-9
4
Glute-Ham Raise
1 Set
3 Sets
-
8-10 Reps
@9-10
5
Leg Extension
1 Set
3 Sets
-
8-10 Reps
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
15-20 Reps
@9-10
7
Leg Raise (Captain's Chair)
1 Set
3 Sets
-
10-20 Reps
@9-10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
@7
2
Larsen Press (Barbell)
2 Sets
10 Reps
@7
3
Standing Shoulder Press (Dumbbell)
2 Sets
2 Sets
-
8-10 Reps
@7
4A
Press Around
1 Set
2 Sets
-
12-15 Reps
@8
4B
Pec Static Stretch
2 Sets
0.5 mins
5
Y Raise
1 Set
2 Sets
-
12-15 Reps
@8
6A
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
@8
6B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8 Reps
@8
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
Day 2
1
Lat Pulldown
4 Sets
10 Reps
2
Lat Pulldown
1 Set
1 Set
10 Reps
5 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
3 Sets
-
10-12 Reps
@7
4A
Bottom Half DB Lat Pullover
1 Set
2 Sets
-
10-12 Reps
@8
4B
Lat Static Stretch
2 Sets
0.5 mins
5
Face Pull
1 Set
3 Sets
-
12-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
2 Sets
-
6-8 Reps
@8
7
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
1-3 Reps
@7
2
Squat (Paused)
2 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
-
8-10 Reps
@7
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
@7
5
Lying Leg Curl
1 Set
2 Sets
-
10-12 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
-
10-12 Reps
@8
7
Decline Crunch (Weighted)
1 Set
2 Sets
-
10-12 Reps
@8
Day 4
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
-
8-10 Reps
@7
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
8 Reps
5 Reps
@7
@7
3
Kroc Row
2 Sets
2 Sets
-
10-12 Reps
@7
4A
Lateral Raise (Cable)
1 Set
2 Sets
5 Reps
@8
4B
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Incline Curl (Dumbbell)
1 Set
2 Sets
-
10-12 Reps
@8
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Deadlift (Barbell)
3 Sets
1 Set
4 Reps
@7
2
Stiff Leg Deadlift
2 Sets
8 Reps
@7
3
Leg Press (45 Degrees)
2 Sets
2 Sets
-
10-12 Reps
@7
4
Glute-Ham Raise
1 Set
2 Sets
-
8-10 Reps
@8
5
Leg Extension
1 Set
2 Sets
-
8-10 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
-
15-20 Reps
@8
7
Leg Raise (Captain's Chair)
1 Set
2 Sets
-
10-20 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
-
4-6 Reps
@10
3
Lateral Raise (Cable)
2 Sets
2 Sets
-
6-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
-
4-6 Reps
@10
5
Tricep Kickback
1 Set
2 Sets
-
6-8 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
3 Sets
-
4-6 Reps
@10
2
Pendlay Row
3 Sets
2 Sets
-
4-6 Reps
@10
3
Reverse Pec Deck
2 Sets
2 Sets
-
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
-
4-6 Reps
@10
5
Hammer Curl
1 Set
1 Set
-
4-6 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
-
4-6 Reps
@10
3
Leg Extension
2 Sets
2 Sets
-
6-8 Reps
@10
4
Seated Calf Raise
2 Sets
2 Sets
-
4-6 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
2 Sets
-
6-8 Reps
@10
Day 4
1
Wide Grip Pull-Up
3 Sets
2 Sets
-
4-6 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
2 Sets
-
6-8 Reps
@10
3
Seated Row (Cable)
3 Sets
1 Set
-
4-6 Reps
@10
4
Dip (Weighted)
3 Sets
2 Sets
-
4-6 Reps
@10
5
Lateral Raise (Machine)
2 Sets
2 Sets
-
6-8 Reps
@10
6
Alternating Dumbbell Curl
2 Sets
1 Set
-
4-6 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
-
4-6 Reps
@10
Day 5
1
Hack Squat
3 Sets
2 Sets
-
4-6 Reps
@9-10
2
Walking Lunge (Dumbbell)
3 Sets
2 Sets
-
4-6 Reps
@10
3
Leg Curl
2 Sets
2 Sets
-
4-6 Reps
@10
4
Standing Calf Raise
2 Sets
2 Sets
-
6-8 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
2 Sets
-
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
-
4-6 Reps
@10
3
Lateral Raise (Cable)
2 Sets
2 Sets
-
6-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
-
4-6 Reps
@10
5
Tricep Kickback
1 Set
2 Sets
-
6-8 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
3 Sets
-
4-6 Reps
@10
2
Pendlay Row
3 Sets
2 Sets
-
4-6 Reps
@10
3
Reverse Pec Deck
2 Sets
2 Sets
-
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
-
4-6 Reps
@10
5
Hammer Curl
1 Set
1 Set
-
4-6 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
-
4-6 Reps
@10
3
Leg Extension
2 Sets
2 Sets
-
6-8 Reps
@10
4
Seated Calf Raise
2 Sets
2 Sets
-
4-6 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
2 Sets
-
6-8 Reps
@10
Day 4
1
Wide Grip Pull-Up
3 Sets
2 Sets
-
4-6 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
2 Sets
-
6-8 Reps
@10
3
Seated Row (Cable)
3 Sets
1 Set
-
4-6 Reps
@10
4
Dip (Weighted)
3 Sets
2 Sets
-
4-6 Reps
@10
5
Lateral Raise (Machine)
2 Sets
2 Sets
-
6-8 Reps
@10
6
Alternating Dumbbell Curl
2 Sets
1 Set
-
4-6 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
-
4-6 Reps
@10
Day 5
1
Hack Squat
3 Sets
2 Sets
-
4-6 Reps
@9-10
2
Walking Lunge (Dumbbell)
3 Sets
2 Sets
-
4-6 Reps
@10
3
Leg Curl
2 Sets
2 Sets
-
4-6 Reps
@10
4
Standing Calf Raise
2 Sets
2 Sets
-
6-8 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
2 Sets
-
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
-
4-6 Reps
@10
3
Lateral Raise (Cable)
2 Sets
2 Sets
-
6-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
-
4-6 Reps
@10
5
Tricep Kickback
1 Set
2 Sets
-
6-8 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
3 Sets
-
4-6 Reps
@10
2
Pendlay Row
3 Sets
2 Sets
-
4-6 Reps
@10
3
Reverse Pec Deck
2 Sets
2 Sets
-
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
-
4-6 Reps
@10
5
Hammer Curl
1 Set
1 Set
-
4-6 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
-
4-6 Reps
@10
3
Leg Extension
2 Sets
2 Sets
-
6-8 Reps
@10
4
Seated Calf Raise
2 Sets
2 Sets
-
4-6 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
2 Sets
-
6-8 Reps
@10
Day 4
1
Wide Grip Pull-Up
3 Sets
2 Sets
-
4-6 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
2 Sets
-
6-8 Reps
@10
3
Seated Row (Cable)
3 Sets
1 Set
-
4-6 Reps
@10
4
Dip (Weighted)
3 Sets
2 Sets
-
4-6 Reps
@10
5
Lateral Raise (Machine)
2 Sets
2 Sets
-
6-8 Reps
@10
6
Alternating Dumbbell Curl
2 Sets
1 Set
-
4-6 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
-
4-6 Reps
@10
Day 5
1
Hack Squat
3 Sets
2 Sets
-
4-6 Reps
@9-10
2
Walking Lunge (Dumbbell)
3 Sets
2 Sets
-
4-6 Reps
@10
3
Leg Curl
2 Sets
2 Sets
-
4-6 Reps
@10
4
Standing Calf Raise
2 Sets
2 Sets
-
6-8 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
2 Sets
-
6-8 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
-
4-6 Reps
@10
3
Lateral Raise (Cable)
2 Sets
2 Sets
-
6-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
-
4-6 Reps
@10
5
Tricep Kickback
1 Set
2 Sets
-
6-8 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
3 Sets
-
4-6 Reps
@10
2
Pendlay Row
3 Sets
2 Sets
-
4-6 Reps
@10
3
Reverse Pec Deck
2 Sets
2 Sets
-
6-8 Reps
@10
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
-
4-6 Reps
@10
5
Hammer Curl
1 Set
1 Set
-
4-6 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
3-5 Reps
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
-
4-6 Reps
@10
3
Leg Extension
2 Sets
2 Sets
-
6-8 Reps
@10
4
Seated Calf Raise
2 Sets
2 Sets
-
4-6 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
2 Sets
-
6-8 Reps
@10
Day 4
1
Wide Grip Pull-Up
3 Sets
2 Sets
-
4-6 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
2 Sets
-
6-8 Reps
@10
3
Seated Row (Cable)
3 Sets
1 Set
-
4-6 Reps
@10
4
Dip (Weighted)
3 Sets
2 Sets
-
4-6 Reps
@10
5
Lateral Raise (Machine)
2 Sets
2 Sets
-
6-8 Reps
@10
6
Alternating Dumbbell Curl
2 Sets
1 Set
-
4-6 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
-
4-6 Reps
@10
Day 5
1
Hack Squat
3 Sets
2 Sets
-
4-6 Reps
@9-10
2
Walking Lunge (Dumbbell)
3 Sets
2 Sets
-
4-6 Reps
@10
3
Leg Curl
2 Sets
2 Sets
-
4-6 Reps
@10
4
Standing Calf Raise
2 Sets
2 Sets
-
6-8 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
2 Sets
-
6-8 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
3 Sets
20 Reps
@9
2
Shoulder Press (Machine)
2 Sets
3 Sets
15 Reps
@9
3
Cable Crossover
1 Set
3 Sets
20 Reps
@10
4A
Lateral Raise (Dumbbell)
1 Set
3 Sets
15 Reps
@10
4B
Side Delt Static Stretch
3 Sets
0.5 mins
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
20 Reps
@10
6
Close-Grip Push Up
1 Set
AMRAP
@10
Day 2
1
Lat Pulldown (Single Arm)
1 Set
2 Sets
20 Reps
@9
2
Lat Pulldown
1 Set
3 Sets
20 Reps
@9
3
Seated Row (Machine)
2 Sets
4 Sets
20 Reps
@9
4
Cable Shrug-In
1 Set
3 Sets
20 Reps
@10
5
Reverse Pec Deck
1 Set
3 Sets
20 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
-
4-6 Reps
@9
7A
Bicep Curl (EZ Bar)
2 Sets
21 Reps
@10
7B
Bicep Static Stretch
2 Sets
0.5 mins
Day 3
1
Front Squat (Barbell)
2 Sets
3 Sets
15 Reps
@7-8
2
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
20 Reps
@9
3
Walking Lunge
1 Set
3 Sets
10 Reps
@9
4
Leg Curl
1 Set
3 Sets
8 Reps
@10
5
Seated Calf Raise
1 Set
3 Sets
20 Reps
@10
6
Plank
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
1 Set
-
2-4 Reps
@8-9
2
Bench Press (Barbell)
1 Set
AMRAP
@10
3
Pull-Up (Bodyweight)
2 Sets
6 Sets
3 Reps
@7-8
4
Standing Shoulder Press (Dumbbell)
2 Sets
3 Sets
15 Reps
@9
5
Seated Wide-Grip Row (Cable)
2 Sets
10 Sets
3 Reps
@7-8
6
Tricep Pushdown (Cable)
1 Set
3 Sets
20 Reps
@10
7
Bayesian Curl
1 Set
3 Sets
20 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2 Sets
8 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
2 Sets
20 Reps
@9
3
Leg Extension
1 Set
5 Sets
20 Reps
@10
4
Lying Leg Curl
1 Set
3 Sets
20 Reps
@10
5
Seated Calf Raise
1 Set
3 Sets
20 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
3 Sets
20 Reps
@9
2
Shoulder Press (Machine)
2 Sets
3 Sets
15 Reps
@9
3
Cable Crossover
1 Set
3 Sets
20 Reps
@10
4A
Lateral Raise (Dumbbell)
1 Set
3 Sets
15 Reps
@10
4B
Side Delt Static Stretch
3 Sets
0.5 mins
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
20 Reps
@10
6
Close-Grip Push Up
1 Set
AMRAP
@10
Day 2
1
Lat Pulldown (Single Arm)
1 Set
2 Sets
20 Reps
@9
2
Lat Pulldown
1 Set
3 Sets
20 Reps
@9
3
Seated Row (Machine)
2 Sets
4 Sets
20 Reps
@9
4
Cable Shrug-In
1 Set
3 Sets
20 Reps
@10
5
Reverse Pec Deck
1 Set
3 Sets
20 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
-
4-6 Reps
@9
7A
Bicep Curl (EZ Bar)
2 Sets
21 Reps
@10
7B
Bicep Static Stretch
2 Sets
0.5 mins
Day 3
1
Front Squat (Barbell)
2 Sets
3 Sets
15 Reps
@7-8
2
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
20 Reps
@9
3
Walking Lunge
1 Set
3 Sets
10 Reps
@9
4
Leg Curl
1 Set
3 Sets
8 Reps
@10
5
Seated Calf Raise
1 Set
3 Sets
20 Reps
@10
6
Plank
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
1 Set
-
2-4 Reps
@8-9
2
Bench Press (Barbell)
1 Set
AMRAP
@10
3
Pull-Up (Bodyweight)
2 Sets
6 Sets
3 Reps
@7-8
4
Standing Shoulder Press (Dumbbell)
2 Sets
3 Sets
15 Reps
@9
5
Seated Wide-Grip Row (Cable)
2 Sets
10 Sets
3 Reps
@7-8
6
Tricep Pushdown (Cable)
1 Set
3 Sets
20 Reps
@10
7
Bayesian Curl
1 Set
3 Sets
20 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
2 Sets
8 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
2 Sets
20 Reps
@9
3
Leg Extension
1 Set
5 Sets
20 Reps
@10
4
Lying Leg Curl
1 Set
3 Sets
20 Reps
@10
5
Seated Calf Raise
1 Set
3 Sets
20 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
20 Reps
@10