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Nippards Min Max

by Alberto Ramón

Program Description

IMPORTANT PROGRAM NOTES (PLEASE READ BEFORE STARTING!) ● Due to the lower volume in this program, it's essential that you approach each set with focused intent and high effort. ● Nearly every set in this program should be taken to failure, or 1 rep shy of failure. The only exceptions are in Week 1 (an intro week) and Week 7 (a deload week), where you won't train quite as hard. ● In the program, I use Reps In Reserve (RIR) to indicate which sets you should take to failure. An RIR of 0 means you hit failure (zero reps in the tank). An RIR of 1 means you stop 1 rep shy of failure. ● For heavy compound lifts like the Squat, Barbell Incline Press, Leg Press, and Smith Machine Lunge, an RIR of 0 means you couldn’t complete another rep, but for safety you don't need to actually attempt and fail the final rep unless you want to. ● For all other exercises, an RIR of 0 means that you should actually go for another rep, even if you think you can't get it. On these exercises, go until you physically can't complete the rep and literally fail.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 26, 2025 01:46
  • Last Edited
    Nov 04, 2025 10:37
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.6%
Upper Back
9.4%
Quadriceps
9%
Triceps
8.4%
Chest
8%
Biceps
8%
Hamstrings
7.2%
Glutes
7.2%
Middle Delts
6.8%
Lats
5.6%
Rear Delts
4.8%
Forearms
4.6%
Calves
4%
Lower Back
2.8%
Adductors
1.8%
Abductors
1.4%
Abs
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Hip Adductor (Machine)
1
6-8 reps
RPE 10
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Low To High Cable Crossover
2
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
2
6-8 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Modified Zottman Curl
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 10
8
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hyperextension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Single Leg Hip Thrust
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Leg Press
2 Sets
6-8 Reps
@10
5
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
3
Incline DB Y Raise
2 Sets
8-10 Reps
@10
4
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Kelso Shrug
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
Day 5
1
Bayesian Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Modified Zottman Curl
1 Set
8-10 Reps
@10
4
Cable Tricep Kickback
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Wrist Curls
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Wrist Extension (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
6-8 Reps
@10
8
One Arm Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Shrug (Barbell)
1 Set
6-8 Reps
@10
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
6
Low To High Cable Crossover
2 Sets
8-10 Reps
@10
7
Single Arm Rear Delt Fly (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Lying Leg Curl
2 Sets
6-8 Reps
@10
2
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Split Squat (Smith Machine)
1 Set
6-8 Reps
@10
4
Leg Extension
2 Sets
6-8 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-8 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-8 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10