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Jeff Nipard Upper Lower Rest Upper Lower Arms

by Mateusz

Program Description

Maximize your time and recovery

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 05, 2026 01:52
  • Last Edited
    Jan 05, 2026 02:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Biceps
8.3%
Front Delts
8%
Upper Back
8%
Hamstrings
8%
Chest
7.2%
Quadriceps
7.2%
Glutes
7.2%
Lats
6.5%
Middle Delts
5.8%
Forearms
5.4%
Abs
4.3%
Calves
4.3%
Abductors
3.6%
Rear Delts
2.2%
Lower Back
2.2%
Cardio
1.4%
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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 (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Pull-Up (Weighted)
3
6-8 reps
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chest Fly (Cable)
2
8-10 reps
-
3
Lat Pulldown
2
6-8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Preacher Curl (Machine)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9.5
2
Leg Press
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Leg Extension
2
8-10 reps
RPE 9.5
5
Hip Abduction (Band)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Skull Crusher (Barbell)
2
8-10 reps
RPE 9.5
3
Preacher Curl (Machine)
1
6-8 reps
RPE 10
4
Lateral Raise (Machine)
2
8-10 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 9.5
7
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-45 mins
RPE 6
2
Side Crunch (Cable)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Chest Fly (Cable)
2 Sets
8-10 Reps
-
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@10
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
7
Preacher Curl (Machine)
2 Sets
8-10 Reps
@10
Day 2
1
Lying Leg Curl
2 Sets
6-8 Reps
@10
2
Hack Squat
2 Sets
6-8 Reps
@9.5
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9.5
4
Leg Extension
2 Sets
8-10 Reps
@9.5
5
Hip Abduction (Band)
2 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
8-10 Reps
@10
Day 3
1
Cardio
1 Set
45 mins
@6
Day 5
1
Leg Curl
2 Sets
6-8 Reps
@9.5
2
Leg Press
2 Sets
6-8 Reps
@9.5
3
Hip Thrust (Machine)
2 Sets
6-8 Reps
@9.5
4
Leg Extension
2 Sets
8-10 Reps
@9.5
5
Hip Abduction (Band)
2 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
8-10 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Chest Fly (Cable)
2 Sets
8-10 Reps
-
3
Lat Pulldown
2 Sets
6-8 Reps
@9.5
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
7
Preacher Curl (Machine)
2 Sets
8-10 Reps
@10
Day 6
1
Bayesian Curl
2 Sets
6-8 Reps
@10
2
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@9.5
3
Preacher Curl (Machine)
1 Set
6-8 Reps
@10
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@10
5
Tricep Kickback
2 Sets
6-8 Reps
@10
6
Wrist Curls
2 Sets
8-10 Reps
@9.5
7
Wrist Extension (Dumbbell)
2 Sets
8-10 Reps
@9.5
Day 7
1
Cardio
1 Set
30-45 mins
@6
2
Side Crunch (Cable)
3 Sets
10-15 Reps
-