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The Pure Bodybuilding Program Phase 2 (Jeff Nippar

by Anas S.
16 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
    Jul 06, 2025 01:28

Summary

Elevate your physique with The Pure Bodybuilding Program Phase 2, a comprehensive 10-week journey designed for serious lifters. Committing to five days a week, this program combines targeted exercises like the Behind The Back Lateral Raise and Wide Grip Lat Pulldown to sculpt your upper body while building lower body strength through movements such as the Smith Machine Squat and Romanian Deadlift. Each session emphasizes intensity and muscle engagement, ensuring you maximize your gains and push past your limits. Get ready to transform your training and achieve the physique you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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 Pull-Up
1
1
1
1
6-10 reps
3-6 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6-6
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
Chest Supported Row (Machine)
1
1
1
1
6-10 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6-7
RPE 7-8
RPE 8-9
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 Pull-Up
1
1
2
1
6-8 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
RPE 9-10
3
Flat Machine Chest Press
1
1
1
3
6-10 reps
4-6 reps
3-4 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Chest Supported Row (Machine)
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
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 Pull-Up
1
1
2
1
6-8 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
RPE 9-10
3
Flat Machine Chest Press
1
1
1
3
6-10 reps
4-6 reps
3-4 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Chest Supported Row (Machine)
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
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 Pull-Up
1
1
2
1
6-8 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
RPE 9-10
3
Flat Machine Chest Press
1
1
1
3
6-10 reps
4-6 reps
3-4 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Chest Supported Row (Machine)
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
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 Pull-Up
1
1
2
1
6-8 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
RPE 9-10
3
Flat Machine Chest Press
1
1
1
3
6-10 reps
4-6 reps
3-4 reps
8-10 reps
RPE 4-5
RPE 5-6
RPE 7-8
RPE 8-9
4
Chest Supported Row (Machine)
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
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
Leg Curl
1
1
2
6-10 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6-7
RPE 8-9
2
Squat (Barbell)
1
1
1
1
1
6-10 reps
4-6 reps
3-4 reps
6-8 reps
6-8 reps
RPE 6-6
RPE 6-6
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
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 (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
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
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 (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
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
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 (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
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
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 (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
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
Lunge (Dumbbell)
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
Leg Curl
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
Lunge (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 8-9
RPE 9-10
4
Leg Curl
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
Lunge (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 8-9
RPE 9-10
4
Leg Curl
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
Lunge (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 8-9
RPE 9-10
4
Leg Curl
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
Lunge (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 8-9
RPE 9-10
4
Leg Curl
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 Pull-Up
1 Set
1 Set
1 Set
1 Set
6-10 Reps
3-6 Reps
8-10 Reps
8-10 Reps
@6-6
@6-6
@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
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@6-6
@6-7
@7-8
@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
Leg Curl
1 Set
1 Set
2 Sets
6-10 Reps
4-6 Reps
8-10 Reps
@6-6
@6-7
@8-9
2
Squat (Barbell)
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
@6-6
@6-6
@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
Lunge (Dumbbell)
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
Leg Curl
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