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Jeff Nippard powerbuilding program phase 1

by Bryce B.
189 athletes joined
5.0
(1 rating)

Program Description

Build muscle and strength equally

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2025 12:28
  • Last Edited
    Jun 21, 2025 06:42

Summary

Kickstart your strength journey with the Jeff Nippard Powerbuilding Program Phase 1, an 11-week training plan designed for serious lifters ready to build muscle and power. Committing to five days a week, you'll engage in a blend of heavy compound lifts and targeted accessory work, ensuring balanced development across all major muscle groups. With structured weekly tests to track your progress, you'll push your limits and see real results. Equip yourself with a full gym and get ready to transform your physique and strength like never before!
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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
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
80%
70%
2
Seated Overhead Press (Dumbbell)
3
8 reps
70%
3
Glute-Ham Raise
3
8 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Pull Through (Cable)
3
12 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
77%
2
Squat (Barbell)
2
6 reps
75%
3
Seated Overhead Press (Dumbbell)
3
8 reps
73%
4
Glute-Ham Raise
2
10 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
3
3 reps
80%
3
Squat (Paused)
2
2 reps
RPE 7
4
Pull Through (Cable)
3
12 reps
RPE 9
5
Leg Curl
3
8 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
2
4 reps
80%
3
Seated Overhead Press (Dumbbell)
3
8 reps
75%
4
Glute-Ham Raise
2
10 reps
RPE 8
5
T-Bar Row
3
12 reps
RPE 9
6
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Squat (Paused)
2
8 reps
RPE 6
3
Pull Through (Cable)
2
12 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Standing Calf Raise
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Barbell)
2
2 reps
85%
3
Overhead Press (Barbell)
4
8 reps
7%
4
Glute-Ham Raise
2
10 reps
RPE 8
5
High Row
2
12 reps
RPE 9
6
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Pull Through (Cable)
3
12 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Glute-Ham Raise
2
10 reps
RPE 7
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Lat Pulldown
2
12 reps
RPE 8
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Squat (Paused)
2
6 reps
RPE 6
3
Leg Curl
2
8 reps
RPE 6
4
Standing Calf Raise
2
10 reps
RPE 6
5
Hanging Leg Raise
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
3 reps
85%
3
Bench Press (Barbell)
2
10 reps
67%
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
90%
2
Bench Press (Barbell)
3
6 reps
77%
3
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
6
Face Pull
2
15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
8
Concentration Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Bench Press (Barbell)
1
6 reps
80%
3
Bench Press (Barbell)
2
8 reps
72%
4
Hip Adductor (Machine)
2
15 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Seated Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77%
2
Chin-Up (Weighted)
3
10 reps
80%
3
Arnold Press
2
10 reps
RPE 9
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Concentration Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
1
4 reps
85%
3
Bench Press (Barbell)
2
6 reps
80%
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
77%
2
Chin-Up (Bodyweight)
2
8 reps
RPE 6
3
Arnold Press
2
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 6
5
Face Pull
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Concentration Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
75%
2
Bench Press (Barbell)
1
3 reps
90%
3
Bench Press (Barbell)
2
4 reps
80%
4
Hip Abductor (Machine)
3
15 reps
RPE 9
5
Pull-Up (Weighted)
3
5 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
77%
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Arnold Press
2
10 reps
RPE 9
4
T-Bar Row
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Concentration Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
2 reps
90%
3
Bench Press (Barbell)
2
2 reps
87%
4
Hip Abductor (Machine)
3
15 reps
RPE 9
5
Pull-Up (Weighted)
3
5 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Leg Curl
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
72%
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Overhead Press (Barbell)
2
4 reps
75%
4
T-Bar Row
2
12 reps
RPE 7
5
Face Pull
2
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Concentration Curl
2
12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Face Pull
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Good Morning
2
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
5
Lateral Banded Walk
3
15 reps
RPE 9
6
Hanging Leg Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 9
6
Face Pull
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Good Morning
2
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 9
6
Face Pull
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Low Bar)
2
7 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 8
5
Lateral Banded Walk
3
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
75%
2
Good Morning
2
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 10
5
Hip Abductor (Machine)
3
15 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
15 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 7
4
Cable Crunch
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
T-Bar Row
3
10 reps
RPE 7
4
Nordic Curl
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4 reps
80%
2
Lat Pulldown
2
10 reps
RPE 9
3
Bench Press (Close Grip)
2
12 reps
RPE 7
4
Bent Over Row (Barbell)
2
10 reps
RPE 7
5
Pec Deck (Machine)
2
15 reps
RPE 9
6
Shrug (Dumbbell)
2
15 reps
RPE 9
7A
Upright Row (Dumbbell)
2
15 reps
RPE 9
8
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
77%
2
Bench Press (Paused)
4
5 reps
75%
3
T-Bar Row
3
10 reps
RPE 7
4
Nordic Curl
2
8 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
80%
2
Lat Pulldown
2
10 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 7
4
Pendlay Row
2
10 reps
RPE 7
5
Pec Deck (Machine)
2
15 reps
RPE 9
6
Shrug (Dumbbell)
2
15 reps
RPE 9
7
Lying Reverse Fly
2
15 reps
RPE 9
8
Skull Crusher (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
82%
2
Bench Press (Paused)
3
6 reps
75%
3
T-Bar Row
3
10 reps
RPE 7
4
Nordic Curl
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4 reps
82%
2
Lat Pulldown
2
10 reps
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 10
4
Pendlay Row
2
10 reps
RPE 7
5
Pec Deck (Machine)
2
15 reps
RPE 7
6
Shrug (Dumbbell)
2
15 reps
RPE 7
7
Upright Row (Barbell)
2
15 reps
RPE 7
8
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Bench Press (Paused)
4
6 reps
75%
3
T-Bar Row
3
10 reps
RPE 7
4
Nordic Curl
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
82%
2
Lat Pulldown
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Pendlay Row
2
10 reps
RPE 7
5
Shrug (Dumbbell)
2
15 reps
RPE 10
6
Lying Reverse Fly
2
15 reps
RPE 10
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
3
5 reps
77%
3
T-Bar Row
3
10 reps
RPE 7
4
Nordic Curl
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2A
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4A
Tricep Extension (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6A
Band Pull Apart
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 9
9
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
8 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Neck Flexion
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Extension (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6A
Pull-Up (Band)
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Bicycle Crunch
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
3
Hyperextension
2
10 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Neck Flexion
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Extension (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6A
Band Pull Apart
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 9
9
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 6
3
Hyperextension
2
8 reps
RPE 6
4
Seated Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Neck Flexion
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6A
Band Pull Apart
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 9
9
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
3
Hyperextension
2
8 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Neck Flexion
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Extension (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Band Pull Apart
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 9
9
Neck Flexion
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 7
3
Dip (Weighted)
2
10 reps
RPE 7
4
Bent Over Row (Dumbbell)
2
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 9
7
Bicycle Crunch
2
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Pull-Up (Weighted)
2
AMRAP
-
3
Dip (Weighted)
2
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 9
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
80%
70%
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
70%
3
Glute-Ham Raise
3 Sets
8 Reps
@7
4
T-Bar Row
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
3 Reps
85%
3
Bench Press (Barbell)
2 Sets
10 Reps
67%
4
Hip Adductor (Machine)
3 Sets
15 Reps
@9
5
Pull-Up (Weighted)
3 Sets
8 Reps
@8
6
Standing Calf Raise
3 Sets
8 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
3 Sets
8 Reps
@8
3
Hanging Leg Raise
3 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Face Pull
4 Sets
15 Reps
@9
Day 4
1
Deadlift (Paused)
4 Sets
2 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
T-Bar Row
3 Sets
10 Reps
@7
4
Nordic Curl
3 Sets
8 Reps
@8
5
Shrug (Dumbbell)
3 Sets
20 Reps
@9
Day 5
1
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
2A
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
21 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
21 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
6A
Band Pull Apart
3 Sets
20 Reps
@9
7
Standing Calf Raise
3 Sets
12 Reps
@9
8
Cable Crunch
3 Sets
15 Reps
@9
9
Neck Flexion
3 Sets
15 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Bryce B.Age 27, Man
3 days ago
7 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
It was a great program overall and I’m really glad that I did it. I gained probably 30 pounds of strength on squats and deadlifts and it was awesome!