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jeffs nipple hypertrophy program

by Evasive
3 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
    Jun 18, 2025 10:26

Summary

Unlock your potential with Jeff's Nipple Hypertrophy Program, a focused 10-week journey designed to enhance your upper body aesthetics. Committing just 5 days a week, you'll engage in a variety of targeted exercises, including innovative cable movements and effective pressing techniques, all aimed at maximizing muscle growth. Each session is crafted to push your limits, incorporating advanced strategies like myo reps and long-length partials to ensure every workout counts. Get ready to sculpt your physique and achieve impressive results!
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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
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