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Jeff Nippard Perfect PPL

by Jonah Bodart Quick
70 athletes joined

Program Description

Push, Pull, Legs for muscle growth

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 29, 2024 06:35
  • Last Edited
    Oct 21, 2024 05:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Cable Crossover
2
12-15 reps
RPE 8
4B
Stretching
2
0.5 mins
RPE 6
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Tricep Extension (Cable)
3
8 reps
RPE 8
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Cable Crossover
2
12-15 reps
RPE 8
4B
Stretching
2
0.5 mins
RPE 6
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Tricep Extension (Cable)
3
8 reps
RPE 8
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Cable Crossover
2
12-15 reps
RPE 8
4B
Stretching
2
0.5 mins
RPE 6
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Tricep Extension (Cable)
3
8 reps
RPE 8
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Cable Crossover
2
12-15 reps
RPE 8
4B
Stretching
2
0.5 mins
RPE 6
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Tricep Extension (Cable)
3
8 reps
RPE 8
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3A
Cable Crossover
2
12-15 reps
RPE 8
3B
Stretching
2
0.5 mins
RPE 6
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Tricep Extension (Cable)
3
8 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Cable Crossover
2
12-15 reps
RPE 8
4B
Stretching
2
0.5 mins
RPE 6
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Tricep Extension (Cable)
3
8 reps
RPE 8
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Cable Crossover
2
12-15 reps
RPE 8
4B
Stretching
2
0.5 mins
RPE 6
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Tricep Extension (Cable)
3
8 reps
RPE 8
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Cable Crossover
2
12-15 reps
RPE 8
4B
Stretching
2
0.5 mins
RPE 6
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Tricep Extension (Cable)
3
8 reps
RPE 8
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4A
Cable Crossover
2
12-15 reps
RPE 8
4B
Stretching
2
0.5 mins
RPE 6
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Tricep Extension (Cable)
3
8 reps
RPE 8
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Standing Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3A
Cable Crossover
2
12-15 reps
RPE 8
3B
Stretching
2
0.5 mins
RPE 6
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Tricep Extension (Cable)
3
8 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
3
Pullover (Dumbbell)
2
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
10-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
10-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
10-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
10-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Seated Calf Raise
4
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
10-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
10-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
10-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Seated Calf Raise
4
10-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Seated Calf Raise
4
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Front Raise
2
15-20 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Front Raise
2
15-20 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Front Raise
2
15-20 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Front Raise
2
15-20 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Front Raise
2
15-20 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Front Raise
2
15-20 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Front Raise
2
15-20 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Front Raise
2
15-20 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Front Raise
2
15-20 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Front Raise
2
15-20 reps
RPE 8
7
Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8
4
Shrug (Dumbbell)
3
10-12 reps
RPE 8
5
Reverse Pec Deck
3
10-12 reps
RPE 8
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Press
4
10-12 reps
RPE 8
4
Nordic Curl
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Press
4
10-12 reps
RPE 8
4
Nordic Curl
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Press
4
10-12 reps
RPE 8
4
Nordic Curl
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Press
4
10-12 reps
RPE 8
4
Nordic Curl
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Leg Press
4
10-12 reps
RPE 8
3
Nordic Curl
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Press
4
10-12 reps
RPE 8
4
Nordic Curl
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Press
4
10-12 reps
RPE 8
4
Nordic Curl
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Press
4
10-12 reps
RPE 8
4
Nordic Curl
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Leg Press
4
10-12 reps
RPE 8
4
Nordic Curl
3
8-10 reps
RPE 8
5
Leg Extension
3
8-10 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 8
7
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Leg Press
4
10-12 reps
RPE 8
3
Nordic Curl
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Week 1
1 / 10 Weeks
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
3
Pullover (Dumbbell)
2 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@8.5
6
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
@8
@8
@8
2
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Skull Crusher (Barbell)
3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Machine)
3 Sets
20 Reps
@8
6
Front Raise
2 Sets
15-20 Reps
@8
7
Push Up
1 Set
AMRAP
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Kroc Row
3 Sets
10-12 Reps
@8
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
@8
5
Reverse Pec Deck
3 Sets
10-12 Reps
@8
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
Day 6
1
Deadlift (Barbell)
1 Set
5 Reps
@9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8
3
Leg Press
4 Sets
10-12 Reps
@8
4
Nordic Curl
3 Sets
8-10 Reps
@8
5
Leg Extension
3 Sets
8-10 Reps
@8
6
Standing Calf Raise
4 Sets
15-20 Reps
@8
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
@9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4A
Cable Crossover
2 Sets
12-15 Reps
@8
4B
Stretching
2 Sets
0.5 mins
@6
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
6A
Tricep Extension (Cable)
3 Sets
8 Reps
@8
6B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
4 Reps
@9
2
Squat (Paused)
2 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
5
Leg Curl
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
4 Sets
10-12 Reps
@8
7
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@8