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Jeff Nippard’a Essentials: 3x per week split

by Iwo Górski
2 athletes joined

Program Description

For people in a hurry who still want to train like a bodybuilder

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 30, 2025 05:08
  • Last Edited
    Nov 15, 2025 07:14

Summary

Unlock your strength potential with Jeff Nippard's Essentials: a comprehensive 12-week workout program designed for those ready to commit to a 3-day split. Each session focuses on key compound movements and targeted exercises, ensuring you build muscle and improve overall fitness. With a blend of upper and lower body workouts, this program emphasizes strength and hypertrophy, making it perfect for everyday lifters looking to elevate their training. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Lats
12.9%
Front Delts
10.7%
Biceps
10.4%
Middle Delts
9.4%
Triceps
8%
Chest
7.9%
Abs
5.6%
Hamstrings
5.2%
Quadriceps
4.4%
Rear Delts
3.3%
Glutes
2.2%
Lower Back
2.2%
Forearms
2.1%
Calves
1.3%
Adductors
0.5%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
15-20 reps
RPE 10
7
Seated Calf Raise
1
8-12 reps
RPE 10
8
Hanging Leg Raise
1
12-15 reps
RPE 10
9
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
5A
Bayesian Curl
2
12-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6A
Seated Row (Cable)
2
8-12 reps
RPE 10
6B
Lateral Raise (Cable)
2
15-20 reps
RPE 10
7
Seated Calf Raise
1
8-12 reps
RPE 10
8
Hanging Leg Raise
1
12-15 reps
RPE 10
9
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
3
Pull-Up (Weighted)
2
8-12 reps
RPE 10
4A
Bayesian Curl
2
12-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5
Lateral Raise (Cable)
2
15-20 reps
RPE 10
6
Seated Calf Raise
1
8-12 reps
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
8
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4
Yates Row
2
8-12 reps
RPE 10
5
Arnold Press
2
8-12 reps
RPE 10
6
Back Extension (Weighted)
1
12-15 reps
RPE 10
7A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
7B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
8A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
8B
Cable Crunch
2
15-20 reps
RPE 10
9
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-8 reps
RPE 10
2
Seated Cable Flye
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
3A
Leg Extension
2
8-12 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
4B
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
5A
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
5B
Cable Crunch
2
15-20 reps
RPE 10
6
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12-15 reps
RPE 7
2
Yates Row
3
12-15 reps
RPE 7
3
Seated Cable Flye
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
5
T-Bar Row
3
12-15 reps
RPE 7
6
Wide Grip Pull-Up
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Cable Flye
3
12-15 reps
RPE 10
2
Pull-Up (Bodyweight)
3
12-15 reps
RPE 7
3
Yates Row
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
T-Bar Row
3
12-15 reps
RPE 10
5
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
T-Bar Row
3
12-15 reps
RPE 10
5
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
T-Bar Row
3
12-15 reps
RPE 10
5
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
T-Bar Row
3
12-15 reps
RPE 10
5
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
T-Bar Row
3
12-15 reps
RPE 10
5
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
T-Bar Row
3
12-15 reps
RPE 10
5
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
T-Bar Row
3
12-15 reps
RPE 10
5
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
T-Bar Row
3
12-15 reps
RPE 10
5
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
T-Bar Row
3
12-15 reps
RPE 10
5
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Seated Cable Flye
2
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
4
T-Bar Row
3
12-15 reps
RPE 10
5
Wide Grip Pull-Up
1
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
3
Pull-Up (Weighted)
2 Sets
8-12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8-12 Reps
@10
5A
Bayesian Curl
2 Sets
12-15 Reps
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
6A
Seated Row (Cable)
2 Sets
8-12 Reps
@10
6B
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
7
Seated Calf Raise
1 Set
8-12 Reps
@10
8
Hanging Leg Raise
1 Set
12-15 Reps
@10
9
Wide Grip Pull-Up
1 Set
12-15 Reps
@10
Day 2
1
Squat (Low Bar)
1 Set
6-8 Reps
@10
2
Seated Cable Flye
2 Sets
8-12 Reps
@10
3A
Leg Extension
2 Sets
8-12 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4
Yates Row
2 Sets
8-12 Reps
@10
5
Arnold Press
2 Sets
8-12 Reps
@10
6
Back Extension (Weighted)
1 Set
12-15 Reps
@10
7A
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
@10
7B
Alternating Dumbbell Curl
2 Sets
8-12 Reps
@10
8A
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
8B
Cable Crunch
2 Sets
15-20 Reps
@10
9
Wide Grip Pull-Up
1 Set
12-15 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
3 Sets
12-15 Reps
@7
2
Yates Row
3 Sets
12-15 Reps
@7
3
Seated Cable Flye
3 Sets
12-15 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
5
T-Bar Row
3 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
2 Sets
12-15 Reps
@10