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Jeff Nippard’s Essentials - 3x/week

by Tyler Chase
107 athletes joined

Program Description

Beginner friendly program to build hypertrophy. Heavy emphasis on increased intensity rather than training volume.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 14, 2025 07:15
  • Last Edited
    Jul 15, 2025 12:02

Summary

Transform your physique with Jeff Nippard’s Essentials program, designed for those ready to commit to 12 weeks of focused training. This 3x/week regimen targets all major muscle groups, blending bodyweight and dumbbell exercises to build strength and muscle effectively. Each session is structured with progressive intensity, ensuring you push your limits while mastering form. Perfect for anyone looking to elevate their fitness game, this program will guide you every step of the way toward achieving your goals.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
3
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 7-7
RPE 9-10
5
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
3
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 7-7
RPE 9-10
5
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
3
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 7-7
RPE 9-10
5
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
3
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 7-7
RPE 9-10
5
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 5-6
RPE 6-7
RPE 9-10
2
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 6.5
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 5-6
RPE 6-7
RPE 9-10
2
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 6.5
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 5-6
RPE 6-7
RPE 9-10
2
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 6.5
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 5-6
RPE 6-7
RPE 9-10
2
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 6.5
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 8-9
2
Standing DB Arnold Press
2
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
7
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 8-9
2
Standing DB Arnold Press
2
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
7
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 8-9
2
Standing DB Arnold Press
2
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
7
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 8-9
2
Standing DB Arnold Press
2
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
7
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
4
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
5
Skull Crusher (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
4
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
5
Skull Crusher (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
4
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
5
Skull Crusher (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
4
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
5
Skull Crusher (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
-10 reps
-10 reps
8-10 reps
RPE 6-6.5
RPE 7-7.5
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
5
Arnold Press
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
6
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
7
French Press
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
-10 reps
-10 reps
8-10 reps
RPE 6-6.5
RPE 7-7.5
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
5
Arnold Press
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
6
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
7
French Press
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
-10 reps
-10 reps
8-10 reps
RPE 6-6.5
RPE 7-7.5
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
5
Arnold Press
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
6
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
7
French Press
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
-10 reps
-10 reps
8-10 reps
RPE 6-6.5
RPE 7-7.5
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
5
Arnold Press
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
6
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
7
French Press
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
2
Lat Pulldown (Machine)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
3
Shoulder Press (Cable)
2
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar & Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
2
Lat Pulldown (Machine)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
3
Shoulder Press (Cable)
2
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar & Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
2
Lat Pulldown (Machine)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
3
Shoulder Press (Cable)
2
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar & Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
2
Lat Pulldown (Machine)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
3
Shoulder Press (Cable)
2
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar & Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
2
Leg Press
1
1
3
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Seated Calf Raise
1
2
10-15 reps
12-15 reps
RPE 6
RPE 10
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
2
Leg Press
1
1
3
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Seated Calf Raise
1
2
10-15 reps
12-15 reps
RPE 6
RPE 10
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
2
Leg Press
1
1
3
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Seated Calf Raise
1
2
10-15 reps
12-15 reps
RPE 6
RPE 10
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
2
Leg Press
1
1
3
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Seated Calf Raise
1
2
10-15 reps
12-15 reps
RPE 6
RPE 10
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Calf Raise (Leg Press)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Calf Raise (Leg Press)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Calf Raise (Leg Press)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Calf Raise (Leg Press)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Walking Lunge (Dumbbell)
2
3
8-10 reps
8-10 reps
RPE 6-6.5
RPE 8-9
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Walking Lunge (Dumbbell)
2
3
8-10 reps
8-10 reps
RPE 6-6.5
RPE 8-9
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Walking Lunge (Dumbbell)
2
3
8-10 reps
8-10 reps
RPE 6-6.5
RPE 8-9
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Walking Lunge (Dumbbell)
2
3
8-10 reps
8-10 reps
RPE 6-6.5
RPE 8-9
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
8-10 Reps
@6-6
@6.5-6.5
@7-7
@8-9
@8-9
2
Lat Pulldown
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@6-6
@7.5-7.5
@9-10
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5-6.5
@9-10
4
Seated Row (Cable)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@6.5-6.5
@9-10
5
Skull Crusher (EZ Bar)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@10
6
Bicep Curl (EZ Bar)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@6-6
@6.5-6.5
@8-9
2
Leg Press
1 Set
1 Set
3 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@6-6
@7-7
@8-9
3
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6-6
@9-10
4
Seated Calf Raise
1 Set
2 Sets
10-15 Reps
12-15 Reps
@6
@10
5
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@10
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
8-10 Reps
@6-6
@6.5-6.5
@7-7
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6-6
@6.5-6.5
@8-9
3
Seated Hamstring Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
4
T-Bar Row
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-7
@9-10
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@10
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@10
7
Cable Crunch
2 Sets
12-15 Reps
@10