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Jeff Nippard UL/PPL (2025 Edition)

by Eli P.
117 athletes joined

Program Description

Program optimized to be as productive as possible, based on science-based movements and lifts.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 04:12
  • Last Edited
    Oct 15, 2025 07:49

Summary

Transform your physique with the Jeff Nippard UL/PPL (2025 Edition), a comprehensive 10-week program designed for serious lifters. Committing to five days a week, you’ll alternate between upper, lower, and push workouts, focusing on compound and isolation movements to maximize strength and muscle growth. Each session includes detailed exercise instructions and video demonstrations, ensuring you perform each movement with precision. Whether you’re looking to build muscle or enhance your overall fitness, this program will guide you every step of the way. Get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Hamstrings
10.6%
Quadriceps
9.3%
Triceps
8.8%
Glutes
8.5%
Lats
7.7%
Chest
7.2%
Front Delts
7%
Middle Delts
6.8%
Biceps
6%
Calves
4.8%
Lower Back
3.3%
Abductors
2.9%
Abs
2.6%
Adductors
2.2%
Rear Delts
0.7%
Forearms
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Leg Press
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Leg Press
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Leg Press
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Chest Fly (Cable)
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Chest Fly (Cable)
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Chest Fly (Cable)
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
-
2
Seated Chest Fly (Cable)
2 Sets
10-12 Reps
-
3
Pull-Up (Assisted)
3 Sets
6-8 Reps
-
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
5
Pendlay Row
2 Sets
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
Day 2
1
Lying Leg Curl
2 Sets
6-8 Reps
-
2
Pendulum Squat
3 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
8-10 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
8-10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
15-20 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
-
6
Tricep Kickback
3 Sets
10-15 Reps
-
Day 4
1
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
2 Sets
15-20 Reps
-
4
Reverse Cable Flye
3 Sets
15-20 Reps
-
5
Shrug (Dumbbell)
4 Sets
15-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
7
Preacher Curl (Machine)
3 Sets
15-20 Reps
-
Day 5
1
Leg Curl
3 Sets
10-15 Reps
-
2
Squat (Smith Machine)
3 Sets
5-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
6
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
7
Standing Calf Raise
4 Sets
10-15 Reps
-