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The Essentials Program 5x

by Alfred Raboy
15 athletes joined

Program Description

Jeff Nippard's Essentials Program - 5x/Week

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 03, 2024 12:33
  • Last Edited
    Jun 18, 2025 10:24

Summary

The Essentials Program 5x is a comprehensive 12-week training regimen designed for those ready to elevate their fitness game. Committing to five days a week, you'll engage in a balanced mix of strength-building exercises targeting all major muscle groups, including chest, back, legs, and arms. Each workout incorporates a variety of machines, free weights, and bodyweight movements, ensuring a well-rounded approach to building strength and endurance. Perfect for gym-goers seeking structure and results, this program will help you unlock your full potential and achieve your fitness goals.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
1
10-12 reps
RPE 10
3
Shoulder Press (Machine)
2
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
1
10-12 reps
RPE 10
3
Shoulder Press (Machine)
2
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
1
10-12 reps
RPE 10
3
Shoulder Press (Machine)
2
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
1
10-12 reps
RPE 10
3
Shoulder Press (Machine)
2
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 10
2
Dip (Bodyweight)
2
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
4
Shoulder Press (Machine)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 10
2
Dip (Bodyweight)
2
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
4
Shoulder Press (Machine)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 10
2
Dip (Bodyweight)
2
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
4
Shoulder Press (Machine)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 10
2
Dip (Bodyweight)
2
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
4
Shoulder Press (Machine)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 10
2
Dip (Bodyweight)
2
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
4
Shoulder Press (Machine)
2
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 10
6
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
1
10-12 reps
RPE 10
3
Shoulder Press (Machine)
2
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
1
10-12 reps
RPE 10
3
Shoulder Press (Machine)
2
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
1
10-12 reps
RPE 10
3
Shoulder Press (Machine)
2
10-12 reps
RPE 10
4
T-Bar Row
2
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 10
3
Standing Calf Raise
2
10-12 reps
RPE 9-10
4
Hanging Leg Raise
1
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 10
3
Standing Calf Raise
2
10-12 reps
RPE 9-10
4
Hanging Leg Raise
1
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 10
3
Standing Calf Raise
2
10-12 reps
RPE 9-10
4
Hanging Leg Raise
1
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 10
3
Standing Calf Raise
2
10-12 reps
RPE 9-10
4
Hanging Leg Raise
1
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
2
10-12 reps
RPE 10
3
Leg Curl
2
12-15 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
2
10-12 reps
RPE 10
3
Leg Curl
2
12-15 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
2
10-12 reps
RPE 10
3
Leg Curl
2
12-15 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
2
10-12 reps
RPE 10
3
Leg Curl
2
12-15 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
2
10-12 reps
RPE 10
3
Leg Curl
2
12-15 reps
RPE 10
4
Seated Calf Raise
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 10
3
Standing Calf Raise
2
10-12 reps
RPE 9-10
4
Hanging Leg Raise
1
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 10
3
Standing Calf Raise
2
10-12 reps
RPE 9-10
4
Hanging Leg Raise
1
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 8-9
2
Seated Hamstring Curl
1
10-12 reps
RPE 10
3
Standing Calf Raise
2
10-12 reps
RPE 9-10
4
Hanging Leg Raise
1
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Incline Chest Press (Machine)
2
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Incline Chest Press (Machine)
2
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Incline Chest Press (Machine)
2
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Incline Chest Press (Machine)
2
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
3
Push Up
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
3
Push Up
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
3
Push Up
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
3
Push Up
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
3
Push Up
2
AMRAP
RPE 10
4
Lateral Raise (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Incline Chest Press (Machine)
2
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Incline Chest Press (Machine)
2
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Incline Chest Press (Machine)
2
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
T-Bar Row
2
8-10 reps
RPE 10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
T-Bar Row
2
8-10 reps
RPE 10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
T-Bar Row
2
8-10 reps
RPE 10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
T-Bar Row
2
8-10 reps
RPE 10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
T-Bar Row
2
10-12 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
T-Bar Row
2
10-12 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
T-Bar Row
2
10-12 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
T-Bar Row
2
10-12 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
RPE 10
2
T-Bar Row
2
10-12 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
T-Bar Row
2
8-10 reps
RPE 10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
T-Bar Row
2
8-10 reps
RPE 10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
2
12 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6 reps
RPE 10
3
T-Bar Row
2
8-10 reps
RPE 10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
10-12 reps
RPE 8
2
Goblet Squat
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
10-12 reps
RPE 8
2
Goblet Squat
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
10-12 reps
RPE 8
2
Goblet Squat
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
10-12 reps
RPE 8
2
Goblet Squat
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
2
Hyperextension
2
10-12 reps
RPE 10
3
Goblet Squat
1
12-15 reps
RPE 10
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
2
Hyperextension
2
10-12 reps
RPE 10
3
Goblet Squat
1
12-15 reps
RPE 10
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
2
Hyperextension
2
10-12 reps
RPE 10
3
Goblet Squat
1
12-15 reps
RPE 10
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
2
Hyperextension
2
10-12 reps
RPE 10
3
Goblet Squat
1
12-15 reps
RPE 10
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
2
Hyperextension
2
10-12 reps
RPE 10
3
Goblet Squat
1
12-15 reps
RPE 10
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
10-12 reps
RPE 8
2
Goblet Squat
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
10-12 reps
RPE 8
2
Goblet Squat
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
1
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
2
10-12 reps
RPE 8
2
Goblet Squat
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
1
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
4-8 Reps
@10
2
Lat Pulldown
1 Set
10-12 Reps
@10
3
Shoulder Press (Machine)
2 Sets
10-12 Reps
@10
4
T-Bar Row
2 Sets
10-12 Reps
@10
5
Skull Crusher (Barbell)
2 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Hack Squat
2 Sets
4-6 Reps
@8-9
2
Seated Hamstring Curl
1 Set
10-12 Reps
@10
3
Standing Calf Raise
2 Sets
10-12 Reps
@9-10
4
Hanging Leg Raise
1 Set
10-12 Reps
@9-10
Day 3
1
Shoulder Press (Machine)
3 Sets
8-10 Reps
@9-10
2
Incline Chest Press (Machine)
2 Sets
10-12 Reps
@9-10
3
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10
Day 4
1
Pullover (Machine)
2 Sets
12 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
6 Reps
@10
3
T-Bar Row
2 Sets
8-10 Reps
@10
4
Bayesian Curl
2 Sets
12-15 Reps
@10
5
Face Pull
2 Sets
10-12 Reps
@10
Day 5
1
Hyperextension
2 Sets
10-12 Reps
@8
2
Goblet Squat
3 Sets
10-12 Reps
@8-9
3
Leg Extension
1 Set
10-12 Reps
@9
4
Seated Calf Raise
2 Sets
12-15 Reps
@10
5
Abs Crunch (Machine)
1 Set
12-15 Reps
@10