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Jeff Nippard Perfect PPL

by Jonah Bodart Quick
486 athletes joined
5.0
(1 rating)

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
    Jul 15, 2025 11:03

Summary

Transform your physique with the Jeff Nippard Perfect PPL program, a comprehensive 10-week plan designed to maximize your strength and muscle gains. Committing to six days a week, you'll engage in a balanced blend of push, pull, and leg workouts, utilizing a full gym's equipment. Each session is meticulously crafted with targeted exercises to ensure optimal muscle engagement and growth. Embrace the challenge and watch your body evolve as you push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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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