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Nippard Min Max Modified Chest Focus Specializtion

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Program Description

IMPORTANT PROGRAM NOTES (PLEASE READ BEFORE STARTING!) ● Due to the lower volume in this program, it's essential that you approach each set with focused intent and high effort. ● Nearly every set in this program should be taken to failure, or 1 rep shy of failure. The only exceptions are in Week 1 (an intro week) and Week 7 (a deload week), where you won't train quite as hard. ● In the program, I use Reps In Reserve (RIR) to indicate which sets you should take to failure. An RIR of 0 means you hit failure (zero reps in the tank). An RIR of 1 means you stop 1 rep shy of failure. ● For heavy compound lifts like the Squat, Barbell Incline Press, Leg Press, and Smith Machine Lunge, an RIR of 0 means you couldn’t complete another rep, but for safety you don't need to actually attempt and fail the final rep unless you want to. ● For all other exercises, an RIR of 0 means that you should actually go for another rep, even if you think you can't get it. On these exercises, go until you physically can't complete the rep and literally fail.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 31, 2025 04:57
  • Last Edited
    Nov 03, 2025 04:54
Muscle Engagement
Front
Back
MuscleSet
Chest
10.6%
Quadriceps
9.7%
Triceps
8.5%
Upper Back
8.5%
Hamstrings
8.3%
Glutes
7.8%
Front Delts
6.9%
Abs
6.7%
Biceps
6.5%
Forearms
6%
Middle Delts
5.1%
Calves
4.6%
Lats
4.1%
Lower Back
2.3%
Rear Delts
2.1%
Abductors
1.4%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline DB Y Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
8
Lying Leg Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
8
Lying Leg Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
8
Lying Leg Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
8
Lying Leg Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
8
Lying Leg Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline DB Y Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Lying Leg Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
8
Lying Leg Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
8
Lying Leg Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
8
Lying Leg Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
8
Lying Leg Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Incline DB Y Raise
2
8-10 reps
RPE 10
4
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Kelso Shrug
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
7
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
8
Lying Leg Raise
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 9
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 9
4
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Smith Machine)
1
6-8 reps
RPE 10
4
Leg Extension
2
6-8 reps
RPE 10
5
Hip Abductor (Machine)
1
6-8 reps
RPE 10
6
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Shrug (Dumbbell)
1
6-8 reps
RPE 9
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-10 reps
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-10 reps
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-10 reps
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-10 reps
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-10 reps
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Shrug (Dumbbell)
1
6-8 reps
RPE 9
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-10 reps
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-10 reps
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-10 reps
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-10 reps
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-10 reps
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
8-10 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press
1
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press
1
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hip Thrust (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press
1
6-8 reps
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 9
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 9
4
Cable Tricep Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Extension (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Bayesian Curl
2
6-8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
4
Cable Tricep Kickback
2
8-10 reps
RPE 10
5
Wrist Extension (Dumbbell)
2
8-10 reps
RPE 10
6
Wrist Curls
2
8-10 reps
RPE 10
7
Modified Zottman Curl
1
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Dead Hang
1
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Incline DB Y Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Wide Grip Pull-Up
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Kelso Shrug
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Lying Leg Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Split Squat (Smith Machine)
1 Set
6-8 Reps
@9
4
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Hip Abductor (Machine)
1 Set
6-8 Reps
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 3
1
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
T-Bar Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Shrug (Dumbbell)
1 Set
6-8 Reps
@9
6
Reverse Pec Deck
1 Set
8-10 Reps
@10
7
Cable Crunch
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Hip Thrust (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Leg Press
1 Set
6-8 Reps
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 5
1
Dip (Assisted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Bayesian Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@9
4
Cable Tricep Kickback
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Wrist Extension (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Wrist Curls
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Modified Zottman Curl
1 Set
8-10 Reps
@10
8
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
9
Dead Hang
1 Set
@10