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Jeff Nippard UL/PPL

by R9Star
9 athletes joined

Program Description

The main focus of this program is hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 04, 2025 01:52
  • Last Edited
    Aug 26, 2025 06:19

Summary

Transform your physique with the Jeff Nippard UL/PPL program, a comprehensive 12-week training plan designed for serious lifters. This 5-day split focuses on upper and lower body workouts, utilizing a variety of exercises like the Incline Bench Press and Hack Squat to target all major muscle groups. With a mix of machines, free weights, and cables, you'll build strength, enhance muscle definition, and improve overall performance. Get ready to challenge yourself and see real results!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Pec Deck (Machine)
2
10-12 reps
-
3
Lat Pulldown
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bayesian Curl
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Hack Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Tricep Extension (Cable)
3
10-12 reps
-
4
Chest Fly (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise
2
15-20 reps
-
7
Narrow Push Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug (Barbell)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
-
-
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Leg Extension
3
8-10 reps
-
5
Seated Calf Raise
4
15-20 reps
-
6
Roman Chair Sit Up
3
10-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Pec Deck (Machine)
2 Sets
10-12 Reps
-
3
Lat Pulldown
3 Sets
6-8 Reps
-
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
5
Pendlay Row
2 Sets
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
7
Bayesian Curl
2 Sets
8-10 Reps
-
Day 2
1
Lying Leg Curl
2 Sets
6-8 Reps
-
2
Hack Squat
3 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
8-10 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
-
-
-
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
3
Tricep Extension (Cable)
3 Sets
10-12 Reps
-
4
Chest Fly (Cable)
3 Sets
10-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
20 Reps
-
6
Front Raise
2 Sets
15-20 Reps
-
7
Narrow Push Up
1 Set
-
Day 4
1
Lat Pulldown
3 Sets
12-15 Reps
-
2
Pull-Up (Bodyweight)
1 Set
AMRAP
-
3
Kroc Row
3 Sets
10-12 Reps
-
4
Shrug (Barbell)
3 Sets
10-12 Reps
-
5
Reverse Pec Deck
3 Sets
10-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
4 Reps
2 Reps
5 Reps
-
-
-
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
-
3
Leg Press
4 Sets
10-12 Reps
-
4
Leg Extension
3 Sets
8-10 Reps
-
5
Seated Calf Raise
4 Sets
15-20 Reps
-
6
Roman Chair Sit Up
3 Sets
10-20 Reps
-