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jeffs nipple hypertrophy program

by Evasive
2 athletes joined

Program Description

jeff nip pure hypertrophy for me

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 06, 2025 08:47
  • Last Edited
    May 08, 2025 03:26
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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
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Low Incline Smith Machine Press
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Helms Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Straight-Bar Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Low Incline Smith Machine Press
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Helms Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Straight-Bar Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Low Incline Smith Machine Press
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Helms Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Straight-Bar Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Low Incline Smith Machine Press
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Helms Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Straight-Bar Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cross-Body Lat Pull-Around
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Low Incline Smith Machine Press
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Helms Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Straight-Bar Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat-Focused Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Low Incline DB Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Kelso Shrug
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1-Arm Lat Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Dual-Cable Triceps Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat-Focused Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Low Incline DB Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Kelso Shrug
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1-Arm Lat Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Dual-Cable Triceps Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat-Focused Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Low Incline DB Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Kelso Shrug
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1-Arm Lat Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Dual-Cable Triceps Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat-Focused Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Low Incline DB Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Kelso Shrug
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1-Arm Lat Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Dual-Cable Triceps Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat-Focused Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Low Incline DB Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Kelso Shrug
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
5
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1-Arm Lat Pull-In
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Dual-Cable Triceps Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Press Calf Jumps
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Press Calf Jumps
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Press Calf Jumps
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Press Calf Jumps
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Press Calf Jumps
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cable Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Paused Assisted Dip
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Inverse DB Zottman Curl
2
10-12 reps
RPE 10
6
Super-ROM DB Lateral Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Reverse Flye (Mechanical Dropset)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cable Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Paused Assisted Dip
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Inverse DB Zottman Curl
2
10-12 reps
RPE 10
6
Super-ROM DB Lateral Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Reverse Flye (Mechanical Dropset)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cable Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Paused Assisted Dip
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Inverse DB Zottman Curl
2
10-12 reps
RPE 10
6
Super-ROM DB Lateral Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Reverse Flye (Mechanical Dropset)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cable Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Paused Assisted Dip
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Inverse DB Zottman Curl
2
10-12 reps
RPE 10
6
Super-ROM DB Lateral Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Reverse Flye (Mechanical Dropset)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Super-ROM Overhand Cable Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Cable Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Pull-Up (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Paused Assisted Dip
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Inverse DB Zottman Curl
2
10-12 reps
RPE 10
6
Super-ROM DB Lateral Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Reverse Flye (Mechanical Dropset)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual-Handle Lat Pulldown (Mid- Back + Lats)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Helms Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Smith Machine Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
2
10-12 reps
RPE 10
6
Cross-Body Cable Y-Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt 45° Cable Flye
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual-Handle Lat Pulldown (Mid- Back + Lats)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Helms Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Smith Machine Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
2
10-12 reps
RPE 10
6
Cross-Body Cable Y-Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt 45° Cable Flye
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual-Handle Lat Pulldown (Mid- Back + Lats)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Helms Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Smith Machine Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
2
10-12 reps
RPE 10
6
Cross-Body Cable Y-Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt 45° Cable Flye
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual-Handle Lat Pulldown (Mid- Back + Lats)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Helms Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Smith Machine Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
2
10-12 reps
RPE 10
6
Cross-Body Cable Y-Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt 45° Cable Flye
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dual-Handle Lat Pulldown (Mid- Back + Lats)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Helms Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Smith Machine Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
2
10-12 reps
RPE 10
6
Cross-Body Cable Y-Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt 45° Cable Flye
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
8 reps
RPE 9
3
Paused Barbell RDL
2
1
8 reps
8 reps
RPE 7
RPE 8
4
Cable Hip Adduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Sissy Squat
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
8 reps
RPE 9
3
Paused Barbell RDL
2
1
8 reps
8 reps
RPE 7
RPE 8
4
Cable Hip Adduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Sissy Squat
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
8 reps
RPE 9
3
Paused Barbell RDL
2
1
8 reps
8 reps
RPE 7
RPE 8
4
Cable Hip Adduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Sissy Squat
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
8 reps
RPE 9
3
Paused Barbell RDL
2
1
8 reps
8 reps
RPE 7
RPE 8
4
Cable Hip Adduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Sissy Squat
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
8 reps
RPE 9
3
Paused Barbell RDL
2
1
8 reps
8 reps
RPE 7
RPE 8
4
Cable Hip Adduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Sissy Squat
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
3
8 reps
RPE 9
3
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Cable Hip Adduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Cable Hip Abduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
3
8 reps
RPE 9
3
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Cable Hip Adduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Cable Hip Abduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
3
8 reps
RPE 9
3
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Cable Hip Adduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Cable Hip Abduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
3
8 reps
RPE 9
3
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Cable Hip Adduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Cable Hip Abduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Smith Machine Reverse Lunge
3
8 reps
RPE 9
3
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Cable Hip Adduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4B
Cable Hip Abduction
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
2
10-12 reps
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated DB French Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
2
12-15 reps
RPE 10
6
Cable Triceps Kickback
2
12-15 reps
RPE 10
7
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
2
10-12 reps
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated DB French Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
2
12-15 reps
RPE 10
6
Cable Triceps Kickback
2
12-15 reps
RPE 10
7
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
2
10-12 reps
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated DB French Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
2
12-15 reps
RPE 10
6
Cable Triceps Kickback
2
12-15 reps
RPE 10
7
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
2
10-12 reps
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated DB French Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
2
12-15 reps
RPE 10
6
Cable Triceps Kickback
2
12-15 reps
RPE 10
7
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
2
10-12 reps
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated DB French Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
2
12-15 reps
RPE 10
6
Cable Triceps Kickback
2
12-15 reps
RPE 10
7
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Slow Eccentric Skullcrusher
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Slow-Eccentric Bayesian Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Long Rope Tricep Pushdown
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Grip Cable Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Slow Eccentric Skullcrusher
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Slow-Eccentric Bayesian Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Long Rope Tricep Pushdown
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Grip Cable Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Slow Eccentric Skullcrusher
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Slow-Eccentric Bayesian Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Long Rope Tricep Pushdown
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Grip Cable Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Slow Eccentric Skullcrusher
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Slow-Eccentric Bayesian Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Long Rope Tricep Pushdown
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Grip Cable Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cuffed Behind-The-Back Lateral Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Slow Eccentric Skullcrusher
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Slow-Eccentric Bayesian Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Long Rope Tricep Pushdown
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Grip Cable Curl
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Cuffed Behind-The-Back Lateral Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Cross-Body Lat Pull-Around
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Low Incline Smith Machine Press
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Helms Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Straight-Bar Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Bent-Over Cable Pec Flye (W/ Integrated Partials)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Cable Hip Adduction
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Calf Raise (Leg Press)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Super-ROM Overhand Cable Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Cable Shoulder Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Pull-Up (Assisted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Paused Assisted Dip
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Inverse DB Zottman Curl
2 Sets
10-12 Reps
@10
6
Super-ROM DB Lateral Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
7
Cable Reverse Flye (Mechanical Dropset)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 4
1
Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
High Bar Squat (Barbell)
3 Sets
8 Reps
@9
3
Paused Barbell RDL
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
4
Cable Hip Adduction
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
5
Sissy Squat
3 Sets
10-12 Reps
@8
6
Calf Raise (Leg Press)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Cuffed Behind-The-Back Lateral Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Seated Military Press (Smith Machine)
2 Sets
10-12 Reps
@10
3
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Seated DB French Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Bottom-2/3 Constant Tension Preacher Curl
2 Sets
12-15 Reps
@10
6
Cable Triceps Kickback
2 Sets
12-15 Reps
@10
7
Cable Crunch
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10