logo
BoostcampPNG

Jeff Nipard's PPL x6

by Gino Morichetti
5 athletes joined
5.0
(1 rating)

Program Description

Is a workout routine science based with the best optimization for muscle growth. I think it is for +intermediate people who want something different but efficient

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 12:57
  • Last Edited
    Jun 18, 2025 09:32

Summary

Unlock your strength potential with Jeff Nipard's PPL x6 program, a comprehensive 13-week training plan designed for serious lifters. This six-day-per-week regimen focuses on a push-pull-legs split, ensuring balanced muscle development and recovery. Each session is meticulously crafted with a mix of compound and isolation exercises, utilizing a full gym setup to maximize your gains. Get ready to elevate your performance, build muscle, and achieve your fitness goals with a structured approach that keeps you motivated and on track!
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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Lateral Raise (Cable)
3
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Lateral Raise (Cable)
3
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Lateral Raise (Cable)
3
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Lateral Raise (Cable)
3
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Side Delt Static Stretch
3
0.5 mins
RPE 7
6
Overhead Tricep Extension (Cable)
3
20 reps
RPE 10
7
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Side Delt Static Stretch
3
0.5 mins
RPE 7
6
Overhead Tricep Extension (Cable)
3
20 reps
RPE 10
7
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Side Delt Static Stretch
3
0.5 mins
RPE 7
6
Overhead Tricep Extension (Cable)
3
20 reps
RPE 10
7
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Curl
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Curl
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Curl
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Curl
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
20 reps
RPE 9
2
Lat Pulldown
3
20 reps
RPE 9
3
Cable Low Row
4
20 reps
RPE 9
4
Shrug (Dumbbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
2
4-6 reps
21-22 reps
RPE 9
RPE 10
7
Bicep Static Stretch
2
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
20 reps
RPE 9
2
Lat Pulldown
3
20 reps
RPE 9
3
Cable Low Row
4
20 reps
RPE 9
4
Shrug (Dumbbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
2
4-6 reps
21-22 reps
RPE 9
RPE 10
7
Bicep Static Stretch
2
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
20 reps
RPE 9
2
Lat Pulldown
3
20 reps
RPE 9
3
Cable Low Row
4
20 reps
RPE 9
4
Shrug (Dumbbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
2
4-6 reps
21-22 reps
RPE 9
RPE 10
7
Bicep Static Stretch
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Plank
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Plank
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Plank
2
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
RPE 8-9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 9
4
Dip (Weighted)
3
15-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
RPE 8-9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 9
4
Dip (Weighted)
3
15-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
RPE 8-9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 9
4
Dip (Weighted)
3
15-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Seated Row (Cable)
2
4-6 reps
RPE 10
3
Shrug (Dumbbell)
2
4-6 reps
RPE 10
4
Alternating Dumbbell Curl
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Seated Row (Cable)
2
4-6 reps
RPE 10
3
Shrug (Dumbbell)
2
4-6 reps
RPE 10
4
Alternating Dumbbell Curl
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Seated Row (Cable)
2
4-6 reps
RPE 10
3
Shrug (Dumbbell)
2
4-6 reps
RPE 10
4
Alternating Dumbbell Curl
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Seated Row (Cable)
2
4-6 reps
RPE 10
3
Shrug (Dumbbell)
2
4-6 reps
RPE 10
4
Alternating Dumbbell Curl
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
RPE 7-8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 7-8
3
Barbell Row
3
6 reps
RPE 7-8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
6
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
RPE 7-8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 7-8
3
Barbell Row
3
6 reps
RPE 7-8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
6
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
RPE 7-8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 7-8
3
Barbell Row
3
6 reps
RPE 7-8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
6
Face Pull
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9-10
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9-10
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9-10
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9-10
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 9
2
Leg Press
2
20 reps
RPE 9
3
Leg Extension
5
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 9
2
Leg Press
2
20 reps
RPE 9
3
Leg Extension
5
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 9
2
Leg Press
2
20 reps
RPE 9
3
Leg Extension
5
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
1
20 reps
RPE 10
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8-9
2
Arnold Press
3 Sets
8-10 Reps
@8-9
3
Cable Crossover
2 Sets
12-15 Reps
@9-10
4
Pec Stretch
2 Sets
0.5 mins
@7
5
Y Raise
3 Sets
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
6B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
7
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@4-5
@6-7
@7-8
@9-10
@9.5-10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
3
Pullover (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Lat Static Stretch
2 Sets
0.5 mins
@7
5
Face Pull
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2-4 Reps
4-5 Reps
@8-9
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
4
Hamstring Curl
3 Sets
10-12 Reps
@9-10
5
Calf Raise (Leg Press)
4 Sets
10-12 Reps
@9-10
6
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 4
1
Close Grip Barbell Incline Press
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8-9
3
Skull Crusher (Barbell)
3 Sets
6-8 Reps
@8-9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9-10
6
Front Raise
2 Sets
15-20 Reps
@9-10
7
Push Up
1 Set
AMRAP
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
@8-9
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Kroc Row
3 Sets
10-12 Reps
@8-9
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
@9-10
5
Pec Deck (Machine)
3 Sets
10-12 Reps
@9-10
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
Day 6
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@8-9
@8-9
2
Leg Press
4 Sets
10-12 Reps
@8-9
3
Lying Leg Curl
3 Sets
8-10 Reps
@9-10
4
Leg Extension
3 Sets
8-10 Reps
@9-10
5
Seated Calf Raise
4 Sets
15-20 Reps
@9-10
6
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9-10