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J Nips Bodybuilding Plan | Upper Lower

by Vincenzo
400 athletes joined

Program Description

Upper Lower Bodybuilding plan with an emphasis on controlled eccentric movement and long length partials. Weeks 1-5 are mostly the same with some variation in order. Weeks 6-10 have a few new workouts

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2024 09:48
  • Last Edited
    Jun 22, 2025 07:29

Summary

Transform your physique with the J Nips Bodybuilding Plan, a comprehensive 10-week program designed for serious lifters. With five training days per week, you'll alternate between upper and lower body workouts, focusing on hypertrophy and strength through targeted exercises like the One Arm Lateral Raise and Skull Crusher. Each session is crafted to maximize muscle engagement and ensure progressive overload, pushing you closer to your goals. Equip yourself with the full gym setup and get ready to build muscle and redefine your limits!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Chest Press (Smith)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
-
4
Skull Crusher
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 6
RPE 10
RPE 10
5
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
7
Lat Prayer
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Prayer
3
12-15 reps
-
4
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
5
Incline Chest Press (Smith)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Chest Fly (Cable)
3
12-15 reps
-
7
Skull Crusher
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 6
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Chest Press (Smith)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
-
4
Skull Crusher
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 6
RPE 10
RPE 10
5
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
7
Lat Prayer
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Chest Press (Smith)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
-
4
Skull Crusher
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 6
RPE 10
RPE 10
5
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
7
Lat Prayer
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Chest Press (Smith)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Fly (Cable)
3
12-15 reps
-
4
Skull Crusher
1
1
1
8-10 reps
8-10 reps
5-10 reps
RPE 6
RPE 10
RPE 10
5
Lat Pulldown (Single Arm)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
7
Lat Prayer
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
1
2
10-128 reps
10-12 reps
-
-
6
T-Bar Row
3
8-10 reps
-
7
Wide Grip Lat Pulldown
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
1
2
10-128 reps
10-12 reps
-
-
6
T-Bar Row
3
8-10 reps
-
7
Wide Grip Lat Pulldown
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
1
2
10-128 reps
10-12 reps
-
-
6
T-Bar Row
3
8-10 reps
-
7
Wide Grip Lat Pulldown
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
1
2
10-128 reps
10-12 reps
-
-
6
T-Bar Row
3
8-10 reps
-
7
Wide Grip Lat Pulldown
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Pec Fly (Dumbbell)
3
12-15 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Seated Row (Cable)
1
2
10-128 reps
10-12 reps
-
-
6
T-Bar Row
3
8-10 reps
-
7
Wide Grip Lat Pulldown
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-10 reps
-
2
Hip Adductor (Machine)
3
10-12 reps
-
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
-
-
-
4
Leg Extension
3
10-12 reps
RPE 10
5
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Pull-Up (Assisted)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
2
1
3-5 reps
5-10 reps
-
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Dip (Assisted)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
1
10-12 reps
5-10 reps
-
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Pull-Up (Assisted)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
2
1
3-5 reps
5-10 reps
-
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Dip (Assisted)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
1
10-12 reps
5-10 reps
-
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Pull-Up (Assisted)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
2
1
3-5 reps
5-10 reps
-
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Dip (Assisted)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
1
10-12 reps
5-10 reps
-
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Pull-Up (Assisted)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
2
1
3-5 reps
5-10 reps
-
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Dip (Assisted)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
1
10-12 reps
5-10 reps
-
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
-
2
Pull-Up (Assisted)
3
8-10 reps
-
3
Rear Delt Fly (Machine)
2
1
3-5 reps
5-10 reps
-
-
4
Bicep Curl (Dumbbell)
2
10-12 reps
-
5
Dip (Assisted)
3
8-10 reps
-
6
Shoulder Press (Machine)
3
1
10-12 reps
5-10 reps
-
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
6
Chest Press (Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
6
Chest Press (Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
6
Chest Press (Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
6
Chest Press (Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Reverse Pec Deck
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
2
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
6
Chest Press (Machine)
3
8-10 reps
-
7
Lateral Raise (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
-
2
Leg Press
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
5A
Hip Adductor (Machine)
3
10-12 reps
-
5B
Goblet Squat
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
-
2
Leg Press
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
5A
Hip Adductor (Machine)
3
10-12 reps
-
5B
Goblet Squat
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
-
2
Leg Press
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
5A
Hip Adductor (Machine)
3
10-12 reps
-
5B
Goblet Squat
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
-
2
Leg Press
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
5A
Hip Adductor (Machine)
3
10-12 reps
-
5B
Goblet Squat
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
-
2
Leg Press
3
8-10 reps
-
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
5A
Hip Adductor (Machine)
3
10-12 reps
-
5B
Goblet Squat
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Leg Press
3
8-10 reps
-
5A
Hip Adductor (Machine)
3
10-12 reps
-
5B
Hip Abductor (Machine)
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Leg Press
3
8-10 reps
-
5A
Hip Adductor (Machine)
3
10-12 reps
-
5B
Hip Abductor (Machine)
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Leg Press
3
8-10 reps
-
5A
Hip Adductor (Machine)
3
10-12 reps
-
5B
Hip Abductor (Machine)
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Leg Press
3
8-10 reps
-
5A
Hip Adductor (Machine)
3
10-12 reps
-
5B
Hip Abductor (Machine)
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
-
2
Glute-Ham Raise
3
8 reps
-
3
Leg Press
3
8-10 reps
-
5A
Hip Adductor (Machine)
3
10-12 reps
-
5B
Hip Abductor (Machine)
3
10-12 reps
-
6
Standing Calf Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bayesian Curl
3
10-12 reps
-
3
Preacher Curl (Barbell)
2
12-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
French Press
3
8-10 reps
-
6
Tricep Extension (Cable)
1
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
-
2
French Press
3
8-10 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Bayesian Curl
3
10-12 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bayesian Curl
3
10-12 reps
-
3
Preacher Curl (Barbell)
2
12-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
French Press
3
8-10 reps
-
6
Tricep Extension (Cable)
1
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
-
2
Tricep Extension (Cable)
1
12-15 reps
-
3
French Press
3
8-10 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Bayesian Curl
3
10-12 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
-
2
French Press
3
8-10 reps
-
3
Tricep Extension (Cable)
1
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Bayesian Curl
3
10-12 reps
-
6
Preacher Curl (Barbell)
2
12-15 reps
-
7
Abs Crunch (Weighted)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bayesian Curl
3
10-12 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
-
2
Skull Crusher
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
2
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Bayesian Curl
3
10-12 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bayesian Curl
3
10-12 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
-
2
Skull Crusher
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
2
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Bayesian Curl
3
10-12 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bayesian Curl
3
10-12 reps
-
3
Bicep Curl (Cable)
2
12-15 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
7
Leg Raise (Captain's Chair)
3
10-20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Chest Press (Smith)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Skull Crusher
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
@6
@10
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
7
Lat Prayer
3 Sets
12-15 Reps
-
Day 2
1
Leg Curl
3 Sets
8-10 Reps
-
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
-
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
-
-
-
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
-
Day 3
1
Seated Row (Cable)
3 Sets
10-12 Reps
-
2
Pull-Up (Assisted)
3 Sets
8-10 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
1 Set
3-5 Reps
5-10 Reps
-
-
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
-
5
Dip (Assisted)
3 Sets
8-10 Reps
-
6
Shoulder Press (Machine)
3 Sets
1 Set
10-12 Reps
5-10 Reps
-
-
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Bayesian Curl
3 Sets
10-12 Reps
-
3
Preacher Curl (Barbell)
2 Sets
12-15 Reps
-
4
Chest Fly (Cable)
3 Sets
8-12 Reps
-
5
French Press
3 Sets
8-10 Reps
-
6
Tricep Extension (Cable)
1 Set
12-15 Reps
-
7
Abs Crunch (Weighted)
3 Sets
10-12 Reps
-
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
-
2
Leg Press
3 Sets
8-10 Reps
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6
@7
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
-
5B
Goblet Squat
3 Sets
10-12 Reps
-
6
Standing Calf Raise
3 Sets
10-12 Reps
-