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Jeff Nippard's Essentials - 4x/week

by Salah Chadli

Program Description

Warmup : 1. Low Intensity Cardio : Pick any machine which elevates. your heart rate to 100-135 BPM 2. Front/Back Leg Swing (leg days only) : 12 each leg 3. Side/Side Leg Swing (leg days only) : 12 each leg 4. Arm Swings : 12 (Swing your arms out to the sides) 5. Cable Leg External Rotation : 15 each leg

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 30, 2025 04:07
  • Last Edited
    Aug 30, 2025 06:11
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Bench Press (Dumbbell)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
4
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Seated Row (Cable)
4
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
4
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Seated Row (Cable)
4
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
4
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Seated Row (Cable)
4
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lat Pulldown
4
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
4
Seated Row (Cable)
4
10-12 reps
RPE 9-10
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
2
8-10 reps
RPE 9-10
3
Chest Press (Machine)
4
10-12 reps
RPE 9-10
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Arnold Press
3
8-10 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
2
8-10 reps
RPE 9-10
3
Chest Press (Machine)
4
10-12 reps
RPE 9-10
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Arnold Press
3
8-10 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
2
8-10 reps
RPE 9-10
3
Chest Press (Machine)
4
10-12 reps
RPE 9-10
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Arnold Press
3
8-10 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-10 reps
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
2
8-10 reps
RPE 9-10
3
Chest Press (Machine)
4
10-12 reps
RPE 9-10
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Arnold Press
3
8-10 reps
RPE 9-10
6
Incline Curl (Dumbbell)
3
15-20 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8-9
2
Chest Press (Machine)
1
8-10 reps
RPE 9-10
3
Pullover (Machine)
5
10-12 reps
RPE 9-10
4
Cable Shoulder Press
3
12-15 reps
RPE 9-10
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8-9
2
Chest Press (Machine)
1
8-10 reps
RPE 9-10
3
Pullover (Machine)
5
10-12 reps
RPE 9-10
4
Cable Shoulder Press
3
12-15 reps
RPE 9-10
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8-9
2
Chest Press (Machine)
1
8-10 reps
RPE 9-10
3
Pullover (Machine)
5
10-12 reps
RPE 9-10
4
Cable Shoulder Press
3
12-15 reps
RPE 9-10
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
1
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4-6 reps
RPE 8-9
2
Chest Press (Machine)
1
8-10 reps
RPE 9-10
3
Pullover (Machine)
5
10-12 reps
RPE 9-10
4
Cable Shoulder Press
3
12-15 reps
RPE 9-10
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
8
Bicep Curl (Cable)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Standing Calf Raise
3
10-12 reps
RPE 9-10
4
Hanging Leg Raise
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
2
10-12 reps
RPE 10
3
Standing Calf Raise
3
10-12 reps
RPE 9-10
4
Hanging Leg Raise
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
2
10-12 reps
RPE 10
3
Standing Calf Raise
3
10-12 reps
RPE 9-10
4
Hanging Leg Raise
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
2
10-12 reps
RPE 10
3
Standing Calf Raise
3
10-12 reps
RPE 9-10
4
Hanging Leg Raise
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
RPE 8-9
2
Single Leg Press
1
10-12 reps
RPE 8-9
3
Glute-Ham Raise
2
10-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
RPE 8-9
2
Single Leg Press
1
10-12 reps
RPE 8-9
3
Glute-Ham Raise
2
10-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
RPE 8-9
2
Single Leg Press
1
10-12 reps
RPE 8-9
3
Glute-Ham Raise
2
10-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
6-8 reps
RPE 8-9
2
Single Leg Press
1
10-12 reps
RPE 8-9
3
Glute-Ham Raise
2
10-12 reps
RPE 10
4
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9-10
5
Seated Calf Raise
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 8-9
2
Hack Squat
1
8-10 reps
RPE 8-9
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
Seated Calf Raise
3
10-12 reps
RPE 9-10
5
Roman Chair Sit Up
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 8-9
2
Hack Squat
1
8-10 reps
RPE 8-9
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
Seated Calf Raise
3
10-12 reps
RPE 9-10
5
Roman Chair Sit Up
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 8-9
2
Hack Squat
1
8-10 reps
RPE 8-9
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
Seated Calf Raise
3
10-12 reps
RPE 9-10
5
Roman Chair Sit Up
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 8-9
2
Hack Squat
1
8-10 reps
RPE 8-9
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
Seated Calf Raise
3
10-12 reps
RPE 9-10
5
Roman Chair Sit Up
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
RPE 9-10
2
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Incline Cable Chest Press
5
10-12 reps
RPE 9-10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
RPE 9-10
2
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Incline Cable Chest Press
5
10-12 reps
RPE 9-10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
RPE 9-10
2
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Incline Cable Chest Press
5
10-12 reps
RPE 9-10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
RPE 9-10
2
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
3
Lat Pulldown
3
10-12 reps
RPE 9-10
4
Incline Cable Chest Press
5
10-12 reps
RPE 9-10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
2
Seated Row (Cable)
4
10-12 reps
RPE 9-10
3
Chest Press (Machine)
4
8-10 reps
RPE 9-10
4
Lat Pulldown
5
10-12 reps
RPE 9-10
5
Tricep Kickback
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
2
Seated Row (Cable)
4
10-12 reps
RPE 9-10
3
Chest Press (Machine)
4
8-10 reps
RPE 9-10
4
Lat Pulldown
5
10-12 reps
RPE 9-10
5
Tricep Kickback
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
2
Seated Row (Cable)
4
10-12 reps
RPE 9-10
3
Chest Press (Machine)
4
8-10 reps
RPE 9-10
4
Lat Pulldown
5
10-12 reps
RPE 9-10
5
Tricep Kickback
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
10-12 reps
RPE 9-10
2
Seated Row (Cable)
4
10-12 reps
RPE 9-10
3
Chest Press (Machine)
4
8-10 reps
RPE 9-10
4
Lat Pulldown
5
10-12 reps
RPE 9-10
5
Tricep Kickback
3
12-15 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9-10
2
Arnold Press
4
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
5
8-10 reps
RPE 9-10
4
Chest Fly (Cable)
4
10-12 reps
RPE 9-10
5
Inverse Zottman Curl
3
10-12 reps
RPE 10
6
Cable Tricep Kickback
1
12-15 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9-10
2
Arnold Press
4
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
5
8-10 reps
RPE 9-10
4
Chest Fly (Cable)
4
10-12 reps
RPE 9-10
5
Inverse Zottman Curl
3
10-12 reps
RPE 10
6
Cable Tricep Kickback
1
12-15 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9-10
2
Arnold Press
4
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
5
8-10 reps
RPE 9-10
4
Chest Fly (Cable)
4
10-12 reps
RPE 9-10
5
Inverse Zottman Curl
3
10-12 reps
RPE 10
6
Cable Tricep Kickback
1
12-15 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9-10
2
Arnold Press
4
10-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
5
8-10 reps
RPE 9-10
4
Chest Fly (Cable)
4
10-12 reps
RPE 9-10
5
Inverse Zottman Curl
3
10-12 reps
RPE 10
6
Cable Tricep Kickback
1
12-15 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Leg Press
5
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Leg Press
5
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Leg Press
5
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Leg Press
5
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
12-15 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
15-20 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
15-20 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
15-20 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-12 reps
RPE 8-9
2
Walking Lunge (Dumbbell)
5
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4
Seated Calf Raise
3
15-20 reps
RPE 10
5
Cable Crunch
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Lat Pulldown
4 Sets
10-12 Reps
@9-10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@9-10
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9-10
5
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@10
Day 2
1
Hack Squat
3 Sets
2 Sets
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@10
3
Standing Calf Raise
3 Sets
10-12 Reps
@9-10
4
Hanging Leg Raise
3 Sets
10-12 Reps
@9-10
Day 3
1
Seated Row (Cable)
4 Sets
10-12 Reps
@9-10
2
Shoulder Press (Machine)
4 Sets
10-12 Reps
@9-10
3
Lat Pulldown
3 Sets
10-12 Reps
@9-10
4
Incline Cable Chest Press
5 Sets
10-12 Reps
@9-10
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
10-12 Reps
@8-9
2
Leg Press
5 Sets
10-12 Reps
@8-9
3
Leg Extension
3 Sets
10-12 Reps
@9-10
4
Seated Calf Raise
3 Sets
12-15 Reps
@10
5
Cable Crunch
3 Sets
12-15 Reps
@10