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Jeff Nippard's Essentials - 4x/week

by Adam
31 athletes joined

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
    Oct 15, 2025 02:24

Summary

Unlock your strength potential with Jeff Nippard's Essentials program, designed for those ready to commit to a transformative 12-week journey. This 4-day-a-week regimen focuses on a balanced mix of upper and lower body workouts, incorporating compound and isolation exercises to maximize muscle growth and strength. Expect to push your limits with targeted rep ranges and progressive overload strategies, ensuring consistent gains. Perfect for lifters of all levels, this program provides the structure and motivation you need to elevate your training and achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Lats
10.5%
Quadriceps
10%
Upper Back
9.5%
Triceps
9.2%
Hamstrings
8.5%
Biceps
7.9%
Middle Delts
7.5%
Front Delts
7.3%
Chest
6.7%
Glutes
6.7%
Abs
6.2%
Calves
4.3%
Lower Back
3.3%
Forearms
0.9%
Rear Delts
0.5%
Abductors
0.5%
Adductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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