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Jeff Nippard UL/PPL

by R9Star

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
    Jul 06, 2025 12:43
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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 (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
-