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BoostcampPNG

Nippard/Israetel/West

by Michael L.

Program Description

A PPL split to build muscle. Strength isn’t prioritized.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 06, 2025 03:15
  • Last Edited
    Apr 09, 2025 06:12

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deficit Deadlift
3
8 reps
RPE 7.5
4
Hip Abductor (Machine)
5
15 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deficit Deadlift
3
8 reps
RPE 7.5
4
Hip Abductor (Machine)
5
15 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deficit Deadlift
3
8 reps
RPE 7.5
4
Hip Abductor (Machine)
5
15 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deficit Deadlift
3
8 reps
RPE 7.5
4
Hip Abductor (Machine)
5
15 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Hip Abductor (Machine)
5
15 reps
RPE 8
4
Lying Leg Curl
5
12 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Hip Abductor (Machine)
5
15 reps
RPE 8
4
Lying Leg Curl
5
12 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Hip Abductor (Machine)
5
15 reps
RPE 8
4
Lying Leg Curl
5
12 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Hip Abductor (Machine)
5
15 reps
RPE 8
4
Lying Leg Curl
5
12 reps
RPE 7
5
Standing Calf Raise
5
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
6 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deficit Deadlift
3
8 reps
RPE 7.5
4
Hip Abductor (Machine)
5
15 reps
RPE 8
5
Standing Calf Raise
5
15 reps
RPE 8.5
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 6.5
2
Leg Extension
2
12 reps
RPE 6.5
3
Stiff Leg Deficit Deadlift
2
8 reps
RPE 6.5
4
Hip Abductor (Machine)
2
15 reps
RPE 6.5
5
Standing Calf Raise
2
15 reps
RPE 6.5
6
Hanging Leg Raise
2
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
3
Lying Side Lateral Raise
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
3
Lying Side Lateral Raise
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
3
Lying Side Lateral Raise
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
3
Lying Side Lateral Raise
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Janicki Fly
3
12 reps
RPE 7
3
Lying Side Lateral Raise
3
12 reps
RPE 7
4
Seated Dumbbell Raise
3
12 reps
RPE 7
5
Dip (Bodyweight)
3
10 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Janicki Fly
3
12 reps
RPE 7
3
Lying Side Lateral Raise
3
12 reps
RPE 7
4
Seated Dumbbell Raise
3
12 reps
RPE 7
5
Dip (Bodyweight)
3
10 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Janicki Fly
3
12 reps
RPE 7
3
Lying Side Lateral Raise
3
12 reps
RPE 7
4
Seated Dumbbell Raise
3
12 reps
RPE 7
5
Dip (Bodyweight)
3
10 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Janicki Fly
3
12 reps
RPE 7
3
Lying Side Lateral Raise
3
12 reps
RPE 7
4
Seated Dumbbell Raise
3
12 reps
RPE 7
5
Dip (Bodyweight)
3
10 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Pec Fly (Dumbbell)
3
12 reps
RPE 6.5
3
Lying Side Lateral Raise
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6.5
2
Pec Fly (Dumbbell)
2
12 reps
RPE 6.5
3
Lying Side Lateral Raise
2
12 reps
RPE 6.5
4
One Arm Lateral Raise (Cable)
2
15 reps
RPE 6.5
5
Skull Crusher (Barbell)
2
12 reps
RPE 6.5
6
Tricep Extension (Cable)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Face Away Cable Curl
3
10 reps
RPE 7.5
6
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Face Away Cable Curl
3
10 reps
RPE 7.5
6
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Face Away Cable Curl
3
10 reps
RPE 7.5
6
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Face Away Cable Curl
3
10 reps
RPE 7.5
6
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 7
4
Clown Curl
3
12 reps
RPE 7.5
5
Face Away Cable Curl
3
10 reps
RPE 7.5
6
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 7
4
Clown Curl
3
12 reps
RPE 7.5
5
Face Away Cable Curl
3
10 reps
RPE 7.5
6
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 7
4
Clown Curl
3
12 reps
RPE 7.5
5
Face Away Cable Curl
3
10 reps
RPE 7.5
6
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Barbell Row
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 7
4
Clown Curl
3
12 reps
RPE 7.5
5
Face Away Cable Curl
3
10 reps
RPE 7.5
6
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7.5
5
Face Away Cable Curl
3
10 reps
RPE 7.5
6
Face Pull
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 6.5
2
Chest Supported Row (Machine)
2
10 reps
RPE 6.5
3
Lat Prayer
2
12 reps
RPE 6.5
4
Incline Curl (Dumbbell)
2
12 reps
RPE 6.5
5
Face Away Cable Curl
2
10 reps
RPE 6.5
6
Face Pull
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
12 reps
RPE 7.5
2
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
12 reps
RPE 7.5
2
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
12 reps
RPE 7.5
2
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
12 reps
RPE 7.5
2
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
12 reps
RPE 7.5
2
Hip Thrust (Barbell)
5
8 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 7.5
4
Standing Calf Raise
4
15 reps
RPE 8
5
Cable Crunch
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 6.5
2
Hip Thrust (Barbell)
2
8 reps
RPE 6.5
3
Leg Extension
2
12 reps
RPE 6.5
4
Standing Calf Raise
2
15 reps
RPE 6.5
5
Cable Crunch
2
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Deficit Push Up
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6.5
3
Overhead Press (Barbell)
2
8 reps
RPE 6.5
4
One Arm Lateral Raise (Cable)
2
12 reps
RPE 6.5
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 7
3
Lat Prayer
2
12 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 7
3
Lat Prayer
2
12 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 7
3
Lat Prayer
2
12 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 7
3
Lat Prayer
2
12 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Lat Prayer
2
12 reps
RPE 7
3
Barbell Row
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Face Away Cable Curl
3
8 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Lat Prayer
2
12 reps
RPE 7
3
Barbell Row
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Face Away Cable Curl
3
8 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Lat Prayer
2
12 reps
RPE 7
3
Barbell Row
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Face Away Cable Curl
3
8 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Lat Prayer
2
12 reps
RPE 7
3
Barbell Row
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Face Away Cable Curl
3
8 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 7
3
Lat Prayer
2
12 reps
RPE 7
4
Face Pull
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
2
Barbell Row
2
12 reps
RPE 6.5
3
Lat Prayer
2
12 reps
RPE 6.5
4
Face Pull
2
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
2
12 reps
RPE 6.5
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 6.5
Week 1
1 / 10 Weeks
Day 3
1
Pull-Up (Assisted)
3 Sets
8 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Lat Prayer
3 Sets
12 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7.5
5
Face Away Cable Curl
3 Sets
10 Reps
@7.5
6
Face Pull
4 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
5 Sets
6 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@7
3
Stiff Leg Deficit Deadlift
3 Sets
8 Reps
@7.5
4
Hip Abductor (Machine)
5 Sets
15 Reps
@8
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
6
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 6
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Barbell Row
3 Sets
12 Reps
@7
3
Lat Prayer
2 Sets
12 Reps
@7
4
Face Pull
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 4
1
Lying Leg Curl
5 Sets
12 Reps
@7.5
2
Hip Thrust (Barbell)
5 Sets
8 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@7.5
4
Standing Calf Raise
4 Sets
15 Reps
@8
5
Cable Crunch
4 Sets
8 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@6.5
3
Lying Side Lateral Raise
3 Sets
12 Reps
@7
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@6.5
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
6
Tricep Extension (Cable)
3 Sets
15 Reps
@6.5
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8