logo
BoostcampPNG

J. Nippard's Bodybuilding Transformation (Int.) 5x

by Enjahkes S.
1 athletes joined
4.0
(1 rating)

Program Description

Disclaimer: This is not a 1:1 adaptation. For full details, check out Jeff Nippard’s program: 👉 The Bodybuilding Transformation System https://jeffnippard.com/products/the-bodybuilding-transformation-system Jeff Nippard’s Bodybuilding Transformation System targets pure muscle growth (hypertrophy) with science-based training—unlike his powerbuilding plans that mix strength and size. This version follows his intermediate-level routine: 5-day split (Upper–Lower–Pull–Push–Legs), 12 weeks total Weeks 1–5: Set A exercises, ramping up volume to failure Weeks 6–12: Set B exercises, again progressing to failure

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 13, 2025 10:54
  • Last Edited
    Jun 19, 2025 12:53

Summary

Transform your physique with J. Nippard's Bodybuilding Transformation program, designed for intermediate lifters ready to elevate their training. Over 12 weeks, you’ll train five days a week, focusing on both strength and hypertrophy to maximize muscle growth. Each session combines compound lifts and isolation exercises, ensuring a balanced approach to building strength and size. Equip yourself with a full gym and get ready to push your limits and achieve the results you’ve always wanted!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 8
2
Cable Crossover
2
10 reps
RPE 9
3
Wide Grip Pull-Up
2
10 reps
RPE 8
4
Lateral Raise (Cable)
2
10 reps
RPE 9
5
Pendlay Row
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
7
Bayesian Curl
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Cable Crossover
2
10 reps
RPE 10
3
Wide Grip Pull-Up
3
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Cable Crossover
2
10 reps
RPE 10
3
Wide Grip Pull-Up
3
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Cable Crossover
2
10 reps
RPE 10
3
Wide Grip Pull-Up
3
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Cable Crossover
2
10 reps
RPE 10
3
Wide Grip Pull-Up
3
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Pec Deck (Machine)
2
12 reps
RPE 9
3
Lat Pulldown
2
12 reps
RPE 8
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Bent Over Row (Barbell)
2
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Bayesian Curl
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 10
3
Lat Pulldown
3
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 10
3
Lat Pulldown
3
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
7
Bayesian Curl
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 10
3
Lat Pulldown
3
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Bayesian Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 10
3
Lat Pulldown
3
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Bayesian Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 10
3
Lat Pulldown
3
12 reps
RPE 10
4
Lateral Raise (Cable)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Bayesian Curl
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 10
2
Pec Deck (Machine)
3
12 reps
RPE 10
3
Lat Pulldown
3
12 reps
RPE 10
4
Lateral Raise (Cable)
3
12 reps
RPE 10
5
Bent Over Row (Barbell)
3
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Bayesian Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
Squat (Smith Machine)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 9
5
Standing Calf Raise
2
8 reps
RPE 9
6
Cable Crunch
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Squat (Smith Machine)
3
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
6
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Squat (Smith Machine)
3
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
6
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Squat (Smith Machine)
3
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
6
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 10
2
Squat (Smith Machine)
3
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
6
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2 reps
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 8
3
Hyperextension
2
10 reps
RPE 8
4
Leg Extension
2
2 reps
RPE 9
5
Calf Raise (Leg Press)
2
10 reps
RPE 9
6
Abs Crunch (Machine)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2 reps
RPE 10
2
Lunge (Barbell)
3
10 reps
RPE 10
3
Hyperextension
3
10 reps
RPE 10
4
Leg Extension
3
2 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Abs Crunch (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
2 reps
RPE 10
2
Lunge (Barbell)
3
10 reps
RPE 10
3
Hyperextension
3
10 reps
RPE 10
4
Leg Extension
3
2 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Abs Crunch (Machine)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
2 reps
RPE 10
2
Lunge (Barbell)
3
10 reps
RPE 10
3
Hyperextension
3
10 reps
RPE 10
4
Leg Extension
3
2 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
2 reps
RPE 10
2
Lunge (Barbell)
3
10 reps
RPE 10
3
Hyperextension
3
10 reps
RPE 10
4
Leg Extension
3
2 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
2 reps
RPE 10
2
Lunge (Barbell)
3
10 reps
RPE 10
3
Hyperextension
4
10 reps
RPE 10
4
Leg Extension
3
2 reps
RPE 10
5
Calf Raise (Leg Press)
4
10 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
2 reps
RPE 10
2
Lunge (Barbell)
3
10 reps
RPE 10
3
Hyperextension
4
10 reps
RPE 10
4
Leg Extension
3
2 reps
RPE 10
5
Calf Raise (Leg Press)
4
10 reps
RPE 10
6
Abs Crunch (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
2
Chest Supported Row (Machine)
2
10 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Shrug (Dumbbell)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
12 reps
RPE 10
7
Preacher Curl (EZ Bar)
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
12 reps
RPE 8
2
T-Bar Row
2
12 reps
RPE 8
3
Seated Row (Cable)
2
15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
15 reps
RPE 9
5
Shrug (Dumbbell)
2
15 reps
RPE 9
6
Hammer Curl (Cable)
2
15 reps
RPE 9
7
Concentration Curl
1
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
5
Shrug (Dumbbell)
2
15 reps
RPE 10
6
Hammer Curl (Cable)
3
15 reps
RPE 10
7
Concentration Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
5
Shrug (Dumbbell)
2
15 reps
RPE 10
6
Hammer Curl (Cable)
3
15 reps
RPE 10
7
Concentration Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
5
Shrug (Dumbbell)
3
15 reps
RPE 10
6
Hammer Curl (Cable)
3
15 reps
RPE 10
7
Concentration Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 10
2
T-Bar Row
3
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
5
Shrug (Dumbbell)
3
15 reps
RPE 10
6
Hammer Curl (Cable)
3
15 reps
RPE 10
7
Concentration Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
5
Shrug (Dumbbell)
3
15 reps
RPE 10
6
Hammer Curl (Cable)
3
15 reps
RPE 10
7
Concentration Curl
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 10
5
Shrug (Dumbbell)
3
15 reps
RPE 10
6
Hammer Curl (Cable)
3
15 reps
RPE 10
7
Concentration Curl
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Shoulder Press (Machine)
2
10 reps
RPE 8
3
Fly Press (Dumbbell)
2
12 reps
RPE 9
4
Lateral Raise (Cable)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
6
Tricep Kickback
1
15 reps
RPE 9
7
Roman Chair Sit Up
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Shoulder Press (Machine)
2
10 reps
RPE 10
3
Fly Press (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Kickback
1
15 reps
RPE 10
7
Roman Chair Sit Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Shoulder Press (Machine)
2
10 reps
RPE 10
3
Fly Press (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Kickback
1
15 reps
RPE 10
7
Roman Chair Sit Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Shoulder Press (Machine)
2
10 reps
RPE 10
3
Fly Press (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Kickback
1
15 reps
RPE 10
7
Roman Chair Sit Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Shoulder Press (Machine)
2
10 reps
RPE 10
3
Fly Press (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
6
Tricep Kickback
1
15 reps
RPE 10
7
Roman Chair Sit Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Skull Crusher (Barbell)
2
15 reps
RPE 9
6
Tricep Pushdown (Cable)
1
20 reps
RPE 9
7
Ab Wheel
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Skull Crusher (Barbell)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
20 reps
RPE 10
7
Ab Wheel
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
2
15 reps
RPE 10
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Skull Crusher (Barbell)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
20 reps
RPE 10
7
Ab Wheel
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Skull Crusher (Barbell)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
20 reps
RPE 10
7
Ab Wheel
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Skull Crusher (Barbell)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
20 reps
RPE 10
7
Ab Wheel
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Skull Crusher (Barbell)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Ab Wheel
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Skull Crusher (Barbell)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Ab Wheel
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10 reps
RPE 8
2
Leg Curl
2
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Leg Extension
2
12 reps
RPE 9
5
Hip Adductor (Machine)
2
12 reps
RPE 9
6
Hip Abductor (Machine)
2
12 reps
RPE 9
7
Standing Calf Raise
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Leg Extension
2
12 reps
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
RPE 8
2
Leg Curl
2
15 reps
RPE 9
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
4
Leg Extension
2
15 reps
RPE 9
5
Hip Adductor (Machine)
2
15 reps
RPE 9
6
Hip Abductor (Machine)
2
15 reps
RPE 9
7
Standing Calf Raise
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Curl
3
15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
15 reps
RPE 10
6
Hip Abductor (Machine)
2
15 reps
RPE 10
7
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Curl
3
15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
15 reps
RPE 10
6
Hip Abductor (Machine)
2
15 reps
RPE 10
7
Standing Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Curl
3
15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Leg Curl
3
15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Cable Crossover
2 Sets
10 Reps
@9
3
Wide Grip Pull-Up
2 Sets
10 Reps
@8
4
Lateral Raise (Cable)
2 Sets
10 Reps
@9
5
Pendlay Row
2 Sets
8 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
7
Bayesian Curl
2 Sets
10 Reps
@9
Day 2
1
Lying Leg Curl
2 Sets
10 Reps
@9
2
Squat (Smith Machine)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Leg Extension
2 Sets
10 Reps
@9
5
Standing Calf Raise
2 Sets
8 Reps
@9
6
Cable Crunch
2 Sets
10 Reps
@9
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
10 Reps
@8
3
Seated Row (Cable)
2 Sets
12 Reps
@9
4
Single Arm Rear Delt Fly (Cable)
2 Sets
12 Reps
@9
5
Shrug (Dumbbell)
2 Sets
12 Reps
@9
6
Bicep Curl (Cable)
2 Sets
12 Reps
@9
7
Preacher Curl (EZ Bar)
1 Set
15 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
10 Reps
@8
2
Shoulder Press (Machine)
2 Sets
10 Reps
@8
3
Fly Press (Dumbbell)
2 Sets
12 Reps
@9
4
Lateral Raise (Cable)
2 Sets
12 Reps
@9
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@9
6
Tricep Kickback
1 Set
15 Reps
@9
7
Roman Chair Sit Up
2 Sets
20 Reps
@9
Day 5
1
Leg Press
2 Sets
10 Reps
@8
2
Leg Curl
2 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
4
Leg Extension
2 Sets
12 Reps
@9
5
Hip Adductor (Machine)
2 Sets
12 Reps
@9
6
Hip Abductor (Machine)
2 Sets
12 Reps
@9
7
Standing Calf Raise
2 Sets
12 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Enjahkes S.Age 33, Man
16 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Pretty good, I did the adaption from Nippards programm to the app afterall