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The Pure Bodybuilding Program Phase 2 (Jeff Nippar

by Anas S.
13 athletes joined

Program Description

Jeff Nippard’s Pure Bodybuilding Program Phase 2.0 is an advanced training program designed for individuals who have a solid foundation in bodybuilding and are looking to push their progress to the next level. This program focuses on optimizing hypertrophy (muscle growth) through a combination of science-backed techniques and structured progression. It builds on the fundamentals of strength and muscle development, but with a more specialized approach that emphasizes advanced training principles.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2025 03:02
  • Last Edited
    May 19, 2025 05:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 7-8
RPE 8-9
3
Flat Machine Chest Press
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 7-8
RPE 8-9
4
Single Arm Iso Row
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 7
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
2
8-10 reps
4-6 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
6
Bayesian Curl
1
2
6-10 reps
12-15 reps
RPE 5-7
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
3
Flat Machine Chest Press
1
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
1
2
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
1
1
1
1
8-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
6
Bayesian Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
3
Flat Machine Chest Press
1
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
1
2
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
1
1
1
1
8-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
6
Bayesian Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
3
Flat Machine Chest Press
1
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
1
2
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
1
1
1
1
8-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
6
Bayesian Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
3
Flat Machine Chest Press
1
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
1
2
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
1
1
1
1
8-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
6
Bayesian Curl
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
2
Wide Grip Pull-Up
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Bench Press (Smith Machine)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 7-8
RPE 8-9
4
Dual Handle Elbows Out Row
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 6
RPE 7
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 8-9
6
Bayesian Curl
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-7
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Wide Grip Pull-Up
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Bench Press (Smith Machine)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
4
Dual Handle Elbows Out Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Chest Fly (Machine)
1
1
1
1
8-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
6
Bayesian Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Wide Grip Pull-Up
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Bench Press (Smith Machine)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
4
Dual Handle Elbows Out Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Chest Fly (Machine)
1
1
1
1
8-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
6
Bayesian Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Wide Grip Pull-Up
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Bench Press (Smith Machine)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
4
Dual Handle Elbows Out Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Chest Fly (Machine)
1
1
1
1
8-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
6
Bayesian Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Wide Grip Pull-Up
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Bench Press (Smith Machine)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
4
Dual Handle Elbows Out Row
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Chest Fly (Machine)
1
1
1
1
8-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
6
Bayesian Curl
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
2
6-10 reps
4-6 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
2
Squat (Smith Machine)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Romanian Deadlift (Dumbbell)
1
1
2
6-10 reps
4-6 reps
10-12 reps
RPE 5
RPE 6
RPE 8
4
Leg Extension
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
5
Standing Calf Raise
1
2
1
6-10 reps
15-20 reps
15-20 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Romanian Deadlift (Dumbbell)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Leg Extension
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
2
1
6-10 reps
15-20 reps
15-20 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Romanian Deadlift (Dumbbell)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Leg Extension
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
2
1
6-10 reps
15-20 reps
15-20 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Romanian Deadlift (Dumbbell)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Leg Extension
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
2
1
6-10 reps
15-20 reps
15-20 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Romanian Deadlift (Dumbbell)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Leg Extension
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
2
1
6-10 reps
15-20 reps
15-20 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 8-9
2
Squat (Barbell)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
5
Standing Calf Raise
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
2
Squat (Barbell)
1
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 5
RPE 6
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Leg Extension
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 6
RPE 9
RPE 10
5
Standing Calf Raise
1
3
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
2
Squat (Barbell)
1
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 5
RPE 6
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Leg Extension
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 6
RPE 9
RPE 10
5
Standing Calf Raise
1
3
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
2
Squat (Barbell)
1
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 5
RPE 6
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Leg Extension
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 6
RPE 9
RPE 10
5
Standing Calf Raise
1
3
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
2
Squat (Barbell)
1
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 5
RPE 6
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Leg Extension
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 5
RPE 6
RPE 9
RPE 10
5
Standing Calf Raise
1
3
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
2
Bent Over Row (Barbell)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
4
Lat Pulldown (Neutral Grip)
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 8-9
5
Reverse Pec Deck
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Bent Over Row (Barbell)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
3
Incline Bench Press (Dumbbell)
1
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
5
Reverse Pec Deck
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Bent Over Row (Barbell)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
3
Incline Bench Press (Dumbbell)
1
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
5
Reverse Pec Deck
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Bent Over Row (Barbell)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
3
Incline Bench Press (Dumbbell)
1
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
5
Reverse Pec Deck
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
2
Bent Over Row (Barbell)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
3
Incline Bench Press (Dumbbell)
1
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
2
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 6-7
RPE 8-9
RPE 9-10
5
Reverse Pec Deck
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Pendlay Row
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
4
Lat Pulldown (Single Arm)
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4
RPE 6
RPE 7
RPE 9
5
Reverse Pec Deck
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Katana Extension
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
2
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Pendlay Row
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Bench Press (Dumbbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
4
Lat Pulldown (Single Arm)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Reverse Pec Deck
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Katana Extension
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
2
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Pendlay Row
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Bench Press (Dumbbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
4
Lat Pulldown (Single Arm)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Reverse Pec Deck
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Katana Extension
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
2
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Pendlay Row
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Bench Press (Dumbbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
4
Lat Pulldown (Single Arm)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Reverse Pec Deck
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Katana Extension
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
2
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
2
Pendlay Row
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Bench Press (Dumbbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
4
Lat Pulldown (Single Arm)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
5
Reverse Pec Deck
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Katana Extension
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
8-10 reps
RPE 4-5
RPE 4-5
RPE 5-6
RPE 5-6
2
Leg Press
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
3
Reverse Lunge (Barbell)
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
4
Hyperextension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 6-7
RPE 8-9
5
Standing Calf Raise
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Hip Adductor (Machine)
1
1
1
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 4-5
RPE 5-6
RPE 5-6
RPE 6-7
2
Leg Press
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Reverse Lunge (Barbell)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
4
Hyperextension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Hip Adductor (Machine)
1
1
2
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 4-5
RPE 5-6
RPE 5-6
RPE 6-7
2
Leg Press
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Reverse Lunge (Barbell)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
4
Hyperextension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Hip Adductor (Machine)
1
1
2
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 4-5
RPE 5-6
RPE 5-6
RPE 6-7
2
Leg Press
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Reverse Lunge (Barbell)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
4
Hyperextension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Hip Adductor (Machine)
1
1
2
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 4-5
RPE 5-6
RPE 5-6
RPE 6-7
2
Leg Press
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
8-10 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Reverse Lunge (Barbell)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
4
Hyperextension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
6
Hip Adductor (Machine)
1
1
2
1
6-10 reps
4-6 reps
12-15 reps
12-15 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
6-10 reps
4-6 reps
3-4 reps
10-12 reps
RPE 4-5
RPE 4-5
RPE 5-6
RPE 5-6
2
Front Squat (Barbell)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 6-7
RPE 7-8
3
Lunge (Dumbbell)
1
1
1
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 5
RPE 6
RPE 7
RPE 8
4
Hyperextension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 6-7
RPE 8-9
5
Standing Calf Raise
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Hip Adductor (Machine)
1
1
1
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 4-5
RPE 5-6
RPE 5-6
RPE 6-7
2
Front Squat (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Lunge (Dumbbell)
1
1
1
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
4
Hyperextension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 6-7
RPE 8-9
5
Standing Calf Raise
1
3
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 6
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 4-5
RPE 5-6
RPE 5-6
RPE 6-7
2
Front Squat (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Lunge (Dumbbell)
1
1
1
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
4
Hyperextension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 6-7
RPE 8-9
5
Standing Calf Raise
1
3
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 6
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 4-5
RPE 5-6
RPE 5-6
RPE 6-7
2
Front Squat (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Lunge (Dumbbell)
1
1
1
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
4
Hyperextension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 6-7
RPE 8-9
5
Standing Calf Raise
1
3
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 6
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
10-12 reps
10-12 reps
RPE 4-5
RPE 4-5
RPE 5-6
RPE 5-6
RPE 6-7
2
Front Squat (Barbell)
1
1
1
2
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 6-7
RPE 7-8
RPE 8-9
3
Lunge (Dumbbell)
1
1
1
1
6-10 reps
4-6 reps
6-8 reps
6-8 reps
RPE 4-5
RPE 5-6
RPE 8-9
RPE 9-10
4
Hyperextension
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 6-7
RPE 8-9
5
Standing Calf Raise
1
3
1
6-10 reps
12-15 reps
12-15 reps
RPE 6
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
1
2
1
6-10 reps
4-6 reps
10-12 reps
10-12 reps
RPE 5
RPE 6
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Band)
1
1
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Wrist Curls
1
1
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Bicep Curl (Cable)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
4
Skull Crusher (Barbell)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Tricep Extension (Cable)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
7
Leg Raise (Captain's Chair)
1
1
1
6-10 reps
10-20 reps
10-20 reps
RPE 5-6
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Band)
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
2
Wrist Curls
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
3
Bicep Curl (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
1
2
1
6-10 reps
10-20 reps
10-20 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Band)
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
2
Wrist Curls
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
3
Bicep Curl (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
1
2
1
6-10 reps
10-20 reps
10-20 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Band)
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
2
Wrist Curls
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
3
Bicep Curl (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
1
2
1
6-10 reps
10-20 reps
10-20 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Band)
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
2
Wrist Curls
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
3
Bicep Curl (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 5
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
1
2
1
6-10 reps
10-20 reps
10-20 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Band)
1
1
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Wrist Curls
1
1
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Preacher Curl (Barbell)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
4
Tricep Extension (Cable)
1
1
1
6-10 reps
10-12 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
5
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Narrow Push Up
1
1
1
AMRAP
AMRAP
AMRAP
RPE 5-6
RPE 7-8
RPE 8-9
7
Abs Crunch (Weighted)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Band)
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
2
Wrist Curls
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
3
Preacher Curl (Barbell)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Narrow Push Up
1
2
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Band)
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
2
Wrist Curls
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
3
Preacher Curl (Barbell)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Narrow Push Up
1
2
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Band)
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
2
Wrist Curls
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
3
Preacher Curl (Barbell)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Narrow Push Up
1
2
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Band)
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
2
Wrist Curls
1
2
1
6-10 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 8-9
RPE 9-10
3
Preacher Curl (Barbell)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
4
Tricep Extension (Cable)
1
2
1
6-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 7-8
RPE 8-9
6
Narrow Push Up
1
2
1
AMRAP
AMRAP
AMRAP
RPE 6
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
2
1
6-10 reps
12-15 reps
12-15 reps
RPE 5-6
RPE 8-9
RPE 9-10
Week 1
1 / 10 Weeks
Day 1
1
Behind The Back Lateral Raise (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
3-4 Reps
10-12 Reps
10-12 Reps
@4-5
@5-6
@7-8
@7-8
@8-9
3
Flat Machine Chest Press
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
3-4 Reps
8-10 Reps
8-10 Reps
@4-5
@5-6
@7-8
@7-8
@8-9
4
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@5
@7
@8
@9
5
Chest Fly (Cable)
1 Set
1 Set
2 Sets
8-10 Reps
4-6 Reps
8-10 Reps
@4-5
@6-7
@8-9
6
Bayesian Curl
1 Set
2 Sets
6-10 Reps
12-15 Reps
@5-7
@8-9
Day 2
1
Lying Leg Curl
1 Set
1 Set
2 Sets
6-10 Reps
4-6 Reps
8-10 Reps
@4-5
@6-7
@8-9
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
3-4 Reps
6-8 Reps
6-8 Reps
@4-5
@5-6
@6-7
@7-8
@8-9
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
2 Sets
6-10 Reps
4-6 Reps
10-12 Reps
@5
@6
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
10-12 Reps
10-12 Reps
@4-5
@5-6
@7-8
@8-9
5
Standing Calf Raise
1 Set
2 Sets
1 Set
6-10 Reps
15-20 Reps
15-20 Reps
@5-6
@7-8
@8-9
6
Hip Abductor (Machine)
1 Set
2 Sets
1 Set
6-10 Reps
12-15 Reps
12-15 Reps
@5-6
@7-8
@8-9
Day 3
1
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7-8
@8-9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
3-4 Reps
8-10 Reps
8-10 Reps
@4-5
@5-6
@6-7
@7-8
@8-9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
3-4 Reps
10-12 Reps
10-12 Reps
@4-5
@5-6
@6-7
@7-8
@8-9
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@4-5
@6-7
@7-8
@8-9
5
Reverse Pec Deck
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@5-6
@7-8
@8-9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@5-6
@7-8
@8-9
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
6-10 Reps
4-6 Reps
3-4 Reps
8-10 Reps
@4-5
@4-5
@5-6
@5-6
2
Leg Press
1 Set
1 Set
1 Set
2 Sets
6-10 Reps
4-6 Reps
3-4 Reps
8-10 Reps
@4-5
@5-6
@6-7
@7-8
3
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
10-12 Reps
10-12 Reps
@4-5
@5-6
@6-7
@7-8
4
Hyperextension
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@5-6
@6-7
@8-9
5
Standing Calf Raise
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@5-6
@7-8
@8-9
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
12-15 Reps
12-15 Reps
@4-5
@5-6
@7-8
@8-9
Day 5
1
Shrug (Band)
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@8-9
2
Wrist Curls
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@8-9
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@5-6
@7-8
@8-9
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
10-12 Reps
10-12 Reps
@5-6
@7-8
@8-9
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
12-15 Reps
12-15 Reps
@5-6
@7-8
@8-9
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-10 Reps
12-15 Reps
12-15 Reps
@5-6
@7-8
@8-9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-10 Reps
10-20 Reps
10-20 Reps
@5-6
@7-8
@8-9