logo
BoostcampPNG

Nippard Upper Lower Size & Strength

by Jon Bon Giorno, PhD
54 athletes joined
5.0
(1 rating)

Program Description

Build Size & Strength—Fast. This 4-day upper/lower program by Jeff Nippard combines smart, science-based training with proven results. You'll train heavy compound lifts with dynamic progression (RPE- and %1RM-based), while hitting high-quality volume for maximum hypertrophy. Expect to get stronger and bigger—especially in your chest, back, and legs. Each big lift (like squats, bench, and deadlifts) starts with lighter warm-up sets—don't skip them. They're built-in for performance and injury prevention. Whether you're coming off a plateau or just ready to level up, this is a no-nonsense program that works.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2025 08:01
  • Last Edited
    Aug 11, 2025 09:39

Summary

Unlock your potential with the Nippard Upper Lower Size & Strength program, a meticulously crafted 9-week journey designed to build muscle and enhance strength. Committing to four days a week, you'll alternate between upper and lower body workouts, featuring compound movements like squats and bench presses, alongside targeted isolation exercises. Each session is engineered for optimal intensity and volume, ensuring you push your limits while allowing for adequate recovery. Get ready to transform your physique and elevate your performance in just over two months!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
4 reps
40%
50%
75%
2
Stiff Leg Deadlift
2
3
5 reps
10 reps
RPE 5
RPE 7
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
4B
Pull Through (Cable)
3
15 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
4 reps
40%
50%
75%
2
Stiff Leg Deadlift
2
3
5 reps
10 reps
RPE 5
RPE 7
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
4B
Pull Through (Cable)
3
15 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
4 reps
40%
50%
75%
2
Stiff Leg Deadlift
2
3
5 reps
10 reps
RPE 5
RPE 7
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
4B
Pull Through (Cable)
3
15 reps
RPE 9
5
Standing Calf Raise
4
12 reps
RPE 8
6
Cable Crunch
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
4 reps
40%
50%
77.5%
2
Deadlift (Barbell)
1
1
2
5 reps
5 reps
6 reps
40%
50%
70%
3
Leg Press
1
4
5 reps
10 reps
RPE 5
RPE 7
4A
Leg Curl
3
15 reps
RPE 9
4B
Pull Through (Cable)
3
15 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 8
6
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
4 reps
40%
50%
77.5%
2
Deadlift (Barbell)
1
1
2
5 reps
5 reps
6 reps
40%
50%
70%
3
Leg Press
1
4
5 reps
10 reps
RPE 5
RPE 7
4A
Leg Curl
3
15 reps
RPE 9
4B
Pull Through (Cable)
3
15 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 8
6
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
4 reps
40%
50%
77.5%
2
Deadlift (Barbell)
1
1
2
5 reps
5 reps
6 reps
40%
50%
70%
3
Leg Press
1
4
5 reps
10 reps
RPE 5
RPE 7
4A
Leg Curl
3
15 reps
RPE 9
4B
Pull Through (Cable)
3
15 reps
RPE 9
5
Seated Calf Raise
2
20 reps
RPE 8
6
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
4 reps
40%
50%
80%
2
Hip Thrust (Barbell)
1
1
3
5 reps
5 reps
10 reps
RPE 4
RPE 5
RPE 8
3
Leg Press
1
3
5 reps
20 reps
RPE 5
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 8
7
Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
4 reps
40%
50%
80%
2
Hip Thrust (Barbell)
1
1
3
5 reps
5 reps
10 reps
RPE 4
RPE 5
RPE 8
3
Leg Press
1
3
5 reps
20 reps
RPE 5
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 8
7
Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
4 reps
40%
50%
80%
2
Hip Thrust (Barbell)
1
1
3
5 reps
5 reps
10 reps
RPE 4
RPE 5
RPE 8
3
Leg Press
1
3
5 reps
20 reps
RPE 5
RPE 8
4
Leg Curl
2
15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 8
7
Plank
4
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
6 reps
40%
50%
70%
2
Lat Pulldown
2
3
5 reps
10 reps
RPE 5
RPE 8
3
Overhead Press (Barbell)
2
3
5 reps
10 reps
RPE 5
RPE 7
4
T-Bar Row
1
3
5 reps
12 reps
RPE 5
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
5 reps
8 reps
RPE 5
RPE 7
6
Skull Crusher (Barbell)
1
3
5 reps
12 reps
RPE 5
RPE 9
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
6 reps
40%
50%
70%
2
Lat Pulldown
2
3
5 reps
10 reps
RPE 5
RPE 8
3
Overhead Press (Barbell)
2
3
5 reps
10 reps
RPE 5
RPE 7
4
T-Bar Row
1
3
5 reps
12 reps
RPE 5
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
5 reps
8 reps
RPE 5
RPE 7
6
Skull Crusher (Barbell)
1
3
5 reps
12 reps
RPE 5
RPE 9
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
6 reps
40%
50%
70%
2
Lat Pulldown
2
3
5 reps
10 reps
RPE 5
RPE 8
3
Overhead Press (Barbell)
2
3
5 reps
10 reps
RPE 5
RPE 7
4
T-Bar Row
1
3
5 reps
12 reps
RPE 5
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
5 reps
8 reps
RPE 5
RPE 7
6
Skull Crusher (Barbell)
1
3
5 reps
12 reps
RPE 5
RPE 9
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
6 reps
40%
50%
72.5%
2
Lat Pulldown
2
3
5 reps
8 reps
RPE 5
RPE 8
3
Overhead Press (Barbell)
2
3
5 reps
8 reps
RPE 5
RPE 7
4
Seated Row (Cable)
1
3
5 reps
15 reps
RPE 5
RPE 8
5
Chest Press (Machine)
1
3
5 reps
15 reps
RPE 5
RPE 7
6
Tricep Pushdown (Cable)
1
3
5 reps
15 reps
RPE 5
RPE 9
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
6 reps
40%
50%
72.5%
2
Lat Pulldown
2
3
5 reps
8 reps
RPE 5
RPE 8
3
Overhead Press (Barbell)
2
3
5 reps
8 reps
RPE 5
RPE 7
4
Seated Row (Cable)
1
3
5 reps
15 reps
RPE 5
RPE 8
5
Chest Press (Machine)
1
3
5 reps
15 reps
RPE 5
RPE 7
6
Tricep Pushdown (Cable)
1
3
5 reps
15 reps
RPE 5
RPE 9
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
6 reps
40%
50%
72.5%
2
Lat Pulldown
2
3
5 reps
8 reps
RPE 5
RPE 8
3
Overhead Press (Barbell)
2
3
5 reps
8 reps
RPE 5
RPE 7
4
Seated Row (Cable)
1
3
5 reps
15 reps
RPE 5
RPE 8
5
Chest Press (Machine)
1
3
5 reps
15 reps
RPE 5
RPE 7
6
Tricep Pushdown (Cable)
1
3
5 reps
15 reps
RPE 5
RPE 9
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
6 reps
40%
50%
75%
2
Underhand Lat Pulldown
2
3
5 reps
12 reps
RPE 5
RPE 8
3
Overhead Press (Barbell)
2
3
5 reps
6 reps
RPE 5
RPE 7
4
Seated Row (Machine)
1
2
5 reps
12 reps
RPE 5
RPE 8
5
Push Up
3
AMRAP
RPE 7
6
Overhead Tricep Extension (Cable)
1
4
5 reps
10 reps
RPE 5
RPE 9
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
6 reps
40%
50%
75%
2
Underhand Lat Pulldown
2
3
5 reps
12 reps
RPE 5
RPE 8
3
Overhead Press (Barbell)
2
3
5 reps
6 reps
RPE 5
RPE 7
4
Seated Row (Machine)
1
2
5 reps
12 reps
RPE 5
RPE 8
5
Push Up
3
AMRAP
RPE 7
6
Overhead Tricep Extension (Cable)
1
4
5 reps
10 reps
RPE 5
RPE 9
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
6 reps
40%
50%
75%
2
Underhand Lat Pulldown
2
3
5 reps
12 reps
RPE 5
RPE 8
3
Overhead Press (Barbell)
2
3
5 reps
6 reps
RPE 5
RPE 7
4
Seated Row (Machine)
1
2
5 reps
12 reps
RPE 5
RPE 8
5
Push Up
3
AMRAP
RPE 7
6
Overhead Tricep Extension (Cable)
1
4
5 reps
10 reps
RPE 5
RPE 9
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
30%
40%
50%
80%
2
Squat (Barbell)
1
2
3
5 reps
5 reps
8 reps
40%
50%
70%
3
Hip Thrust (Barbell)
1
1
4
5 reps
5 reps
12 reps
RPE 4
RPE 5
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
30%
40%
50%
80%
2
Squat (Barbell)
1
2
3
5 reps
5 reps
8 reps
40%
50%
70%
3
Hip Thrust (Barbell)
1
1
4
5 reps
5 reps
12 reps
RPE 4
RPE 5
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
30%
40%
50%
80%
2
Squat (Barbell)
1
2
3
5 reps
5 reps
8 reps
40%
50%
70%
3
Hip Thrust (Barbell)
1
1
4
5 reps
5 reps
12 reps
RPE 4
RPE 5
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
30%
40%
50%
82.5%
2
Squat (Barbell)
1
2
3
5 reps
5 reps
8 reps
40%
50%
72.5%
3
Bulgarian Split Squat (Dumbbell)
1
1
3
5 reps
5 reps
15 reps
RPE 4
RPE 5
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Leg Curl
2
20 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
30%
40%
50%
82.5%
2
Squat (Barbell)
1
2
3
5 reps
5 reps
8 reps
40%
50%
72.5%
3
Bulgarian Split Squat (Dumbbell)
1
1
3
5 reps
5 reps
15 reps
RPE 4
RPE 5
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Leg Curl
2
20 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
30%
40%
50%
82.5%
2
Squat (Barbell)
1
2
3
5 reps
5 reps
8 reps
40%
50%
72.5%
3
Bulgarian Split Squat (Dumbbell)
1
1
3
5 reps
5 reps
15 reps
RPE 4
RPE 5
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Leg Curl
2
20 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
30%
40%
50%
85%
2
Squat (Barbell)
1
2
3
5 reps
5 reps
8 reps
40%
50%
75%
3
Step-Up (Weighted)
1
1
3
5 reps
5 reps
12 reps
RPE 4
RPE 5
RPE 9
4
Reverse Hyperextension
3
15 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 8
6
Hip Abduction (Band)
3
10 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
30%
40%
50%
85%
2
Squat (Barbell)
1
2
3
5 reps
5 reps
8 reps
40%
50%
75%
3
Step-Up (Weighted)
1
1
3
5 reps
5 reps
12 reps
RPE 4
RPE 5
RPE 9
4
Reverse Hyperextension
3
15 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 8
6
Hip Abduction (Band)
3
10 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
30%
40%
50%
85%
2
Squat (Barbell)
1
2
3
5 reps
5 reps
8 reps
40%
50%
75%
3
Step-Up (Weighted)
1
1
3
5 reps
5 reps
12 reps
RPE 4
RPE 5
RPE 9
4
Reverse Hyperextension
3
15 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 8
6
Hip Abduction (Band)
3
10 reps
RPE 8
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
3 reps
6 reps
RPE 2
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
5 reps
5 reps
8 reps
RPE 4
RPE 5
RPE 8
3
Pendlay Row
1
3
5 reps
20 reps
RPE 5
RPE 8
4A
Chest Fly (Cable)
3
21 reps
RPE 8
4B
Face Pull
3
15 reps
RPE 8
5
Lateral Raise (Machine)
1
3
5 reps
24 reps
RPE 5
RPE 9
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
3 reps
6 reps
RPE 2
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
5 reps
5 reps
8 reps
RPE 4
RPE 5
RPE 8
3
Pendlay Row
1
3
5 reps
20 reps
RPE 5
RPE 8
4A
Chest Fly (Cable)
3
21 reps
RPE 8
4B
Face Pull
3
15 reps
RPE 8
5
Lateral Raise (Machine)
1
3
5 reps
24 reps
RPE 5
RPE 9
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
3 reps
6 reps
RPE 2
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
5 reps
5 reps
8 reps
RPE 4
RPE 5
RPE 8
3
Pendlay Row
1
3
5 reps
20 reps
RPE 5
RPE 8
4A
Chest Fly (Cable)
3
21 reps
RPE 8
4B
Face Pull
3
15 reps
RPE 8
5
Lateral Raise (Machine)
1
3
5 reps
24 reps
RPE 5
RPE 9
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
3 reps
6 reps
RPE 2
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
5 reps
5 reps
8 reps
RPE 4
RPE 5
RPE 8
3
Dumbbell Row
1
3
5 reps
12 reps
RPE 5
RPE 8
4
Pec Deck (Machine)
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Cable)
1
3
5 reps
15 reps
RPE 5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
3 reps
6 reps
RPE 2
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
5 reps
5 reps
8 reps
RPE 4
RPE 5
RPE 8
3
Dumbbell Row
1
3
5 reps
12 reps
RPE 5
RPE 8
4
Pec Deck (Machine)
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Cable)
1
3
5 reps
15 reps
RPE 5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
3 reps
6 reps
RPE 2
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
5 reps
5 reps
8 reps
RPE 4
RPE 5
RPE 8
3
Dumbbell Row
1
3
5 reps
12 reps
RPE 5
RPE 8
4
Pec Deck (Machine)
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Cable)
1
3
5 reps
15 reps
RPE 5
RPE 9
7
21s (EZ Bar)
3
21 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
3 reps
6 reps
RPE 2
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
5 reps
5 reps
8 reps
RPE 4
RPE 5
RPE 8
3
Bent Over Row (Barbell)
1
3
5 reps
10 reps
RPE 5
RPE 8
4
Floor Press (Barbell)
3
10 reps
RPE 8
5
Band Pull Apart
2
30 reps
RPE 8
6
Arnold Press
1
3
5 reps
15 reps
RPE 5
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
3 reps
6 reps
RPE 2
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
5 reps
5 reps
8 reps
RPE 4
RPE 5
RPE 8
3
Bent Over Row (Barbell)
1
3
5 reps
10 reps
RPE 5
RPE 8
4
Floor Press (Barbell)
3
10 reps
RPE 8
5
Band Pull Apart
2
30 reps
RPE 8
6
Arnold Press
1
3
5 reps
15 reps
RPE 5
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
3
3 reps
6 reps
RPE 2
RPE 7
2
Incline Bench Press (Barbell)
1
1
4
5 reps
5 reps
8 reps
RPE 4
RPE 5
RPE 8
3
Bent Over Row (Barbell)
1
3
5 reps
10 reps
RPE 5
RPE 8
4
Floor Press (Barbell)
3
10 reps
RPE 8
5
Band Pull Apart
2
30 reps
RPE 8
6
Arnold Press
1
3
5 reps
15 reps
RPE 5
RPE 8
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
3
15-20 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
4 Reps
40%
50%
75%
2
Stiff Leg Deadlift
2 Sets
3 Sets
5 Reps
10 Reps
@5
@7
3
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
4A
Leg Curl
3 Sets
15 Reps
@9
4B
Pull Through (Cable)
3 Sets
15 Reps
@9
5
Standing Calf Raise
4 Sets
12 Reps
@8
6
Cable Crunch
4 Sets
30 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
6 Reps
40%
50%
70%
2
Lat Pulldown
2 Sets
3 Sets
5 Reps
10 Reps
@5
@8
3
Overhead Press (Barbell)
2 Sets
3 Sets
5 Reps
10 Reps
@5
@7
4
T-Bar Row
1 Set
3 Sets
5 Reps
12 Reps
@5
@8
5
Incline Bench Press (Dumbbell)
1 Set
3 Sets
5 Reps
8 Reps
@5
@7
6
Skull Crusher (Barbell)
1 Set
3 Sets
5 Reps
12 Reps
@5
@9
7
Preacher Curl (Barbell)
3 Sets
15-20 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
30%
40%
50%
80%
2
Squat (Barbell)
1 Set
2 Sets
3 Sets
5 Reps
5 Reps
8 Reps
40%
50%
70%
3
Hip Thrust (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
12 Reps
@4
@5
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
20 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@9
Day 4
1
Wide Grip Pull-Up
1 Set
3 Sets
3 Reps
6 Reps
@2
@7
2
Incline Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
8 Reps
@4
@5
@8
3
Pendlay Row
1 Set
3 Sets
5 Reps
20 Reps
@5
@8
4A
Chest Fly (Cable)
3 Sets
21 Reps
@8
4B
Face Pull
3 Sets
15 Reps
@8
5
Lateral Raise (Machine)
1 Set
3 Sets
5 Reps
24 Reps
@5
@9
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
7
Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
@9