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Pure Bodybuilding - Full Body + Arms

by Adrian D.
22 athletes joined

Program Description

Jeff Nippard - Full Body - Pure Bodybuilding - 5 x Week

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 28, 2025 09:27
  • Last Edited
    May 22, 2025 11:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lying Paused Rope Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lying Paused Rope Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lying Paused Rope Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lying Paused Rope Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lying Paused Rope Face Pull
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat-Focused Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat-Focused Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat-Focused Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat-Focused Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat-Focused Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Paused Barbell RDL
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hammer Preacher Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Paused Barbell RDL
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hammer Preacher Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Paused Barbell RDL
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hammer Preacher Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Paused Barbell RDL
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hammer Preacher Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Paused Barbell RDL
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hammer Preacher Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Kelso Shrug
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Glute-Ham Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Concentration Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Single Arm Overhead Cable Triceps Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Kelso Shrug
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Glute-Ham Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Concentration Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Single Arm Overhead Cable Triceps Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Kelso Shrug
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Glute-Ham Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Concentration Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Single Arm Overhead Cable Triceps Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Kelso Shrug
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Glute-Ham Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Concentration Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Single Arm Overhead Cable Triceps Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2B
Kelso Shrug
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Glute-Ham Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6A
Concentration Cable Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Single Arm Overhead Cable Triceps Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Paused Shrug-In
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Romanian Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Paused Shrug-In
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Romanian Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Paused Shrug-In
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Romanian Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Paused Shrug-In
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Romanian Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
1B
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2A
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2B
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Cable Paused Shrug-In
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Romanian Chair Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual Handle Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Decline Machine Chest Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Super ROM Lateral Dumbbell Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Medicine Ball Russian Twist
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual Handle Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Decline Machine Chest Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Super ROM Lateral Dumbbell Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Medicine Ball Russian Twist
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual Handle Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Decline Machine Chest Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Super ROM Lateral Dumbbell Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Medicine Ball Russian Twist
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual Handle Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Decline Machine Chest Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Super ROM Lateral Dumbbell Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Medicine Ball Russian Twist
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual Handle Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Decline Machine Chest Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3B
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Super ROM Lateral Dumbbell Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Medicine Ball Russian Twist
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Bent Over Cable Pec Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Reverse Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Bent Over Cable Pec Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Reverse Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Bent Over Cable Pec Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Reverse Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Bent Over Cable Pec Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Reverse Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
3
Bent Over Cable Pec Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Reverse Flye
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Super ROM Overhead Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Dumbbell Calf Jumps
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt 45 Degrees Cable Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Super ROM Overhead Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Dumbbell Calf Jumps
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt 45 Degrees Cable Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Super ROM Overhead Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Dumbbell Calf Jumps
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt 45 Degrees Cable Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Super ROM Overhead Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Dumbbell Calf Jumps
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt 45 Degrees Cable Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Super ROM Overhead Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Dumbbell Calf Jumps
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt 45 Degrees Cable Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Triceps Pressdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bottom-2/3 Constant Tension Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Triceps Pressdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bottom-2/3 Constant Tension Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Triceps Pressdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bottom-2/3 Constant Tension Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Triceps Pressdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bottom-2/3 Constant Tension Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Triceps Pressdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bottom-2/3 Constant Tension Preacher Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Cable Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Triceps Diverging Pressdown (Long Rope)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Triceps Diverging Pressdown (Long Rope)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Triceps Diverging Pressdown (Long Rope)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Triceps Diverging Pressdown (Long Rope)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Triceps Diverging Pressdown (Long Rope)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Cross-Body Lat Pull-Around
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Leg Press
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Lying Paused Rope Face Pull
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Paused Barbell RDL
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hammer Preacher Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Cuffed Behind-The-Back Lateral Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 3
1A
Pull-Up (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
1B
Dip (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2A
Leg Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2B
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Cable Paused Shrug-In
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Romanian Chair Leg Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
3
Bent Over Cable Pec Flye
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Calf Raise (Leg Press)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Cable Reverse Flye
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Triceps Pressdown
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Cable Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10