logo
BoostcampPNG

Nippard Upper Lower Size & Strength

by Jon Bon Giorno, PhD

Program Description

Get big and strong

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
    Jun 24, 2025 08:32
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