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THE BODYBUILDING TRANSFORMATION

by Nithesh
8 athletes joined

Program Description

Perform the following exercise-specific warm-up according to the number of warm-up sets listed in the program. 1 Warm-Up Set Listed: Use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose) 2 Warm-Up Sets Listed: Perform a mini warm-up pyramid: Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps 3 Warm-Up Sets Listed: Perform a full warm-up pyramid: Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps 4 Warm-Up Sets Listed: Perform a full warm-up pyramid: Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~60% of planned working weight for 4-6 reps Warm-Up Set #3 = ~75% of planned working weight for 3-5 reps Warm-Up Set #4 = ~85% of planned working weight for 2-4 reps

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2025 07:24
  • Last Edited
    Jul 14, 2025 11:32

Summary

Transform your physique with Jeff Nippard's 12-week bodybuilding program, designed for serious lifters ready to elevate their strength and muscle gains. Comprising five days of targeted workouts each week, this program focuses on both upper and lower body strength, as well as hypertrophy training to maximize muscle growth. With a mix of barbell, machine, and cable exercises, you'll build a balanced physique while honing your lifting technique. Get ready to push your limits and achieve the body you've always wanted!
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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
Incline Bench Press (Barbell)
1
6-8 reps
RPE 6
2
Pec Deck (Machine)
1
8-10 reps
RPE 7
3
Pull-Up (Assisted)
1
8-10 reps
RPE 6
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
5
Single Arm Row (Dumbbell)
1
6-8 reps
RPE 6
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 7
7
Bayesian Curl
1
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
RPE 6
2
Pec Deck (Machine)
1
8-10 reps
RPE 7
3
Pull-Up (Assisted)
1
8-10 reps
RPE 6
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 6
5
Single Arm Row (Dumbbell)
1
6-8 reps
RPE 6
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 7
7
Bayesian Curl
1
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Assisted)
2
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Assisted)
2
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Assisted)
2
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Pec Deck (Machine)
1
10-12 reps
RPE 7
3
Pull-Up (Assisted)
1
10-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 6
5
Single Arm Row (Dumbbell)
1
8-10 reps
RPE 6
6
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 7
7
Bayesian Curl
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
2
10-12 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
2
10-12 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
2
10-12 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
2
10-12 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
2
10-12 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
2
10-12 reps
RPE 7-8
3
Pull-Up (Assisted)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-10 reps
RPE 7
2
Squat (Smith Machine)
1
6-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 6
4
Leg Extension
1
8-10 reps
RPE 7
5
Seated Calf Raise
1
6-8 reps
RPE 7
6
Cable Crunch
1
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-10 reps
RPE 7
2
Squat (Smith Machine)
1
6-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 6
4
Leg Extension
1
8-10 reps
RPE 7
5
Seated Calf Raise
1
6-8 reps
RPE 7
6
Cable Crunch
1
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Smith Machine)
2
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Smith Machine)
2
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Smith Machine)
2
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-12 reps
RPE 7
2
Squat (Smith Machine)
1
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 6
4
Leg Extension
1
10-12 reps
RPE 7
5
Seated Calf Raise
1
8-10 reps
RPE 7
6
Cable Crunch
1
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Seated Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Seated Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Seated Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Seated Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Seated Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Seated Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 6
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
3
Single Arm Rear Delt Fly (Cable)
1
10-12 reps
RPE 7
4
Shrug (Barbell)
1
10-12 reps
RPE 6
5
Bicep Curl (Cable)
1
10-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 6
2
Chest Supported Row (Machine)
1
8-10 reps
RPE 6
3
Single Arm Rear Delt Fly (Cable)
1
10-12 reps
RPE 7
4
Shrug (Barbell)
1
10-12 reps
RPE 6
5
Bicep Curl (Cable)
1
10-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 7
3
Single Arm Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Shrug (Barbell)
2
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Preacher Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 7
3
Single Arm Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Shrug (Barbell)
2
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Preacher Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 7
3
Single Arm Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Shrug (Barbell)
2
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Preacher Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
10-12 reps
RPE 6
2
Chest Supported Row (Machine)
1
10-12 reps
RPE 6
3
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 7
4
Shrug (Barbell)
1
12-15 reps
RPE 6
5
Hammer Curl (Cable)
1
12-15 reps
RPE 7
6
Concentration Curl
1
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
5
Hammer Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
5
Hammer Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
5
Hammer Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
5
Hammer Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
5
Hammer Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
5
Hammer Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6-7
RPE 7-8
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 7
2
Shoulder Press (Machine)
1
8-10 reps
RPE 6
3
Chest Fly (Dumbbell)
1
10-12 reps
RPE 7
4
Lateral Raise (Cable)
1
10-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 7
6
Tricep Kickback
1
12-15 reps
RPE 7
7
Roman Chair Sit Up
1
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 7
2
Shoulder Press (Machine)
1
8-10 reps
RPE 6
3
Chest Fly (Dumbbell)
1
10-12 reps
RPE 7
4
Lateral Raise (Cable)
1
10-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 7
6
Tricep Kickback
1
12-15 reps
RPE 7
7
Roman Chair Sit Up
1
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 7
2
Shoulder Press (Machine)
2
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
7
Roman Chair Sit Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 7
2
Shoulder Press (Machine)
2
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
7
Roman Chair Sit Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 7
2
Shoulder Press (Machine)
2
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
2
10-12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
7
Roman Chair Sit Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10-12 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
1
10-12 reps
RPE 6
3
Chest Fly (Dumbbell)
1
12-15 reps
RPE 7
4
Lateral Raise (Cable)
1
12-15 reps
RPE 7
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
1
12-15 reps
RPE 7
7
Ab Wheel
1
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Ab Wheel
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Ab Wheel
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Ab Wheel
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Ab Wheel
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Ab Wheel
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Ab Wheel
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-10 reps
RPE 6
2
Leg Curl
1
10-12 reps
RPE 7
3
Goblet Squat
1
8-10 reps
RPE 6
4
Hip Abductor (Machine)
1
10-12 reps
RPE 7
5
Standing Calf Raise
1
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-10 reps
RPE 6
2
Leg Curl
1
10-12 reps
RPE 7
3
Goblet Squat
1
8-10 reps
RPE 6
4
Hip Abductor (Machine)
1
10-12 reps
RPE 7
5
Standing Calf Raise
1
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 7
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Goblet Squat
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 8-9
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 7
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Goblet Squat
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 8-9
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 7
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Goblet Squat
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 8-9
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
10-12 reps
RPE 6
2
Leg Curl
1
12-15 reps
RPE 7
3
Goblet Squat
1
10-12 reps
RPE 6
4
Hip Abductor (Machine)
1
12-15 reps
RPE 7
5
Standing Calf Raise
1
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Goblet Squat
2
10-12 reps
RPE 7-8
4
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Goblet Squat
2
10-12 reps
RPE 7-8
4
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Goblet Squat
2
10-12 reps
RPE 7-8
4
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Goblet Squat
2
10-12 reps
RPE 7-8
4
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Goblet Squat
2
10-12 reps
RPE 7-8
4
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Goblet Squat
2
10-12 reps
RPE 7-8
4
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
@6
2
Pec Deck (Machine)
1 Set
8-10 Reps
@7
3
Pull-Up (Assisted)
1 Set
8-10 Reps
@6
4
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
@6
5
Single Arm Row (Dumbbell)
1 Set
6-8 Reps
@6
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@7
7
Bayesian Curl
1 Set
8-10 Reps
@7
Day 2
1
Lying Leg Curl
1 Set
8-10 Reps
@7
2
Squat (Smith Machine)
1 Set
6-8 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
@6
4
Leg Extension
1 Set
8-10 Reps
@7
5
Seated Calf Raise
1 Set
6-8 Reps
@7
6
Cable Crunch
1 Set
8-10 Reps
@7
Day 3
1
Pull-Up (Assisted)
1 Set
8-10 Reps
@6
2
Chest Supported Row (Machine)
1 Set
8-10 Reps
@6
3
Single Arm Rear Delt Fly (Cable)
1 Set
10-12 Reps
@7
4
Shrug (Barbell)
1 Set
10-12 Reps
@6
5
Bicep Curl (Cable)
1 Set
10-12 Reps
@7
6
Preacher Curl (Dumbbell)
1 Set
12-15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
8-10 Reps
@7
2
Shoulder Press (Machine)
1 Set
8-10 Reps
@6
3
Chest Fly (Dumbbell)
1 Set
10-12 Reps
@7
4
Lateral Raise (Cable)
1 Set
10-12 Reps
@7
5
Overhead Tricep Extension (Cable)
1 Set
10-12 Reps
@7
6
Tricep Kickback
1 Set
12-15 Reps
@7
7
Roman Chair Sit Up
1 Set
10-20 Reps
@7
Day 5
1
Leg Press
1 Set
8-10 Reps
@6
2
Leg Curl
1 Set
10-12 Reps
@7
3
Goblet Squat
1 Set
8-10 Reps
@6
4
Hip Abductor (Machine)
1 Set
10-12 Reps
@7
5
Standing Calf Raise
1 Set
10-12 Reps
@7