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BoostcampPNG

Jeff Nippard push pull legs

by Rico, Johnny S.
2 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2025 10:43
  • Last Edited
    May 08, 2025 04:10

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-90 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
3
Pullaround
3
12-15 reps
RPE 8
4
Pendlay Row
3
12-15 reps
RPE 8
5
Face Away Cable Curl
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
12-15 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
4-8 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8
3
Incline Lateral Raises
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Seated Dip (Machine)
3
12-15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown
5 Sets
12-15 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
3
Pullaround
3 Sets
12-15 Reps
@8
4
Pendlay Row
3 Sets
12-15 Reps
@8
5
Face Away Cable Curl
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Smith Machine)
5 Sets
6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@7
Day 3
1
Incline Chest Press (Machine)
5 Sets
4-8 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
3
Incline Lateral Raises
3 Sets
12-15 Reps
@8
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
5
Seated Dip (Machine)
3 Sets
12-15 Reps
@8
Day 4
1
Cardio
1 Set
30-90 mins
@7
Day 5
1
Lat Pulldown
5 Sets
12-15 Reps
@8
2
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
3
Pullaround
3 Sets
12-15 Reps
@8
4
Pendlay Row
3 Sets
12-15 Reps
@8
5
Face Away Cable Curl
3 Sets
12-15 Reps
@8
Day 6
1
Squat (Smith Machine)
5 Sets
6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@7
Day 7
1
Incline Chest Press (Machine)
5 Sets
4-8 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
3
Incline Lateral Raises
3 Sets
12-15 Reps
@8
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
5
Seated Dip (Machine)
3 Sets
12-15 Reps
@8