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Jeff Nippard 6-Day PPL

by Ben R.

Program Description

Bodybuilding routine focused on science.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2025 04:10
  • Last Edited
    Oct 27, 2025 07:18
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15%
Quadriceps
11.4%
Glutes
10%
Lats
9.8%
Upper Back
8.7%
Front Delts
6.6%
Biceps
5.5%
Chest
5.5%
Abs
5.2%
Triceps
4.9%
Middle Delts
4.7%
Calves
3.2%
Rear Delts
2.8%
Lower Back
2.8%
Adductors
1.9%
Abductors
1.3%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
90%
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Arnold Press
3
8-10 reps
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
90%
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Arnold Press
3
8-10 reps
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
90%
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Arnold Press
3
8-10 reps
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
90%
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Arnold Press
3
8-10 reps
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
90%
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Arnold Press
3
8-10 reps
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
90%
2
Larsen Press (Barbell)
2
10 reps
75%
3
Standing Arnold Press
3
8-10 reps
-
4A
Press-Around
2
12-15 reps
-
4B
Pec-Stretch
2
0.5 mins
-
5
Cross-Body Cable Y-Raise
3
12-15 reps
-
6A
Squeeze-Only Pressdown
3
8 reps
-
6B
Stretch-Only Overhead Extension
3
8 reps
-
7
Cross-Body Tricep Extension
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
5
Omni-Direction Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Bottom-Half DB Preacher Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
5
Omni-Direction Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Bottom-Half DB Preacher Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
5
Omni-Direction Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Bottom-Half DB Preacher Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
5
Omni-Direction Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Bottom-Half DB Preacher Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
5
Omni-Direction Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Bottom-Half DB Preacher Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
1
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
3
10-12 reps
-
4A
Bottom-Half DB Pullover
2
10-12 reps
-
4B
Static Lat Stretch
2
0.5 mins
-
5
Omni-Direction Face Pull
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Bottom-Half DB Preacher Curl
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
90%
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Leg Press
4
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
90%
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Leg Press
4
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
90%
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Leg Press
4
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
90%
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Leg Press
4
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
90%
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Leg Press
4
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
90%
2
Squat (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Walking Lunge (Dumbbell)
2
10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Leg Press
4
10-12 reps
-
7
Decline Crunch (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Floor Reset Skull Crushers
3
6-8 reps
-
4
Bent-Over Cable Fly
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise (Plate)
2
12-15 reps
-
7
Diamond Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Floor Reset Skull Crushers
3
6-8 reps
-
4
Bent-Over Cable Fly
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise (Plate)
2
12-15 reps
-
7
Diamond Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Floor Reset Skull Crushers
3
6-8 reps
-
4
Bent-Over Cable Fly
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise (Plate)
2
12-15 reps
-
7
Diamond Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Floor Reset Skull Crushers
3
6-8 reps
-
4
Bent-Over Cable Fly
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise (Plate)
2
12-15 reps
-
7
Diamond Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Floor Reset Skull Crushers
3
6-8 reps
-
4
Bent-Over Cable Fly
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise (Plate)
2
12-15 reps
-
7
Diamond Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
-
-
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Floor Reset Skull Crushers
3
6-8 reps
-
4
Bent-Over Cable Fly
3
10-12 reps
-
5
Lateral Raise (Machine)
3
20 reps
-
6
Front Raise (Plate)
2
12-15 reps
-
7
Diamond Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug-In (Cable)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Overhead Bicep Curl (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug-In (Cable)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Overhead Bicep Curl (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug-In (Cable)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Overhead Bicep Curl (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug-In (Cable)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Overhead Bicep Curl (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug-In (Cable)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Overhead Bicep Curl (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
-
2
Pull-Up (Assisted)
1
AMRAP
-
3
Kroc Row
3
10-12 reps
-
4
Shrug-In (Cable)
3
10-12 reps
-
5
Reverse Pec Deck
3
10-12 reps
-
6
Overhead Bicep Curl (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Slow Eccentric Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Roman Chair Leg Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Slow Eccentric Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Roman Chair Leg Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Slow Eccentric Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Roman Chair Leg Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Slow Eccentric Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Roman Chair Leg Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Slow Eccentric Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Roman Chair Leg Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
5 reps
-
2
Stiff Leg Deadlift
2
8 reps
-
3
Leg Press
4
10-12 reps
-
4
Glute-Ham Raise
3
8-10 reps
-
5
Slow Eccentric Leg Extension
3
8-10 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Roman Chair Leg Raise
3
10-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2-4 Reps
90%
2
Larsen Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
75%
75%
3
Standing Arnold Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4A
Press-Around
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
4B
Pec-Stretch
1 Set
1 Set
0.5 mins
0.5 mins
-
-
5
Cross-Body Cable Y-Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6A
Squeeze-Only Pressdown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6B
Stretch-Only Overhead Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Cross-Body Tricep Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@5
@7
@8
@10
2
Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
100%
70%
3
Omni-Grip Chest Supported Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4A
Bottom-Half DB Pullover
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4B
Static Lat Stretch
1 Set
1 Set
0.5 mins
0.5 mins
-
-
5
Omni-Direction Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
7
Bottom-Half DB Preacher Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
Day 3
1
Squat (Barbell)
1 Set
2-4 Reps
90%
2
Squat (Paused)
1 Set
1 Set
5 Reps
5 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Leg Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
7
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
-
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Floor Reset Skull Crushers
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Bent-Over Cable Fly
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Front Raise (Plate)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Diamond Push Up
1 Set
AMRAP
-
Day 5
1
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Pull-Up (Assisted)
1 Set
AMRAP
-
3
Kroc Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Shrug-In (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Reverse Pec Deck
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Overhead Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 6
1
Sumo Deadlift (Barbell)
1 Set
5 Reps
-
2
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
4
Glute-Ham Raise
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Slow Eccentric Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
-
7
Roman Chair Leg Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-