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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Quadriceps
9.4%
Hamstrings
8.4%
Triceps
8.3%
Lats
8.1%
Biceps
8.1%
Chest
7.9%
Front Delts
7%
Glutes
6.9%
Middle Delts
6%
Abs
4.6%
Calves
3.6%
Adductors
2.6%
Lower Back
2.5%
Rear Delts
2.5%
Abductors
1.9%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
3 months 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