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Jeff Nippard Body building PPL

by Kevin Zucker
566 athletes joined

Program Description

Build muscle/ Body Building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 20, 2024 04:14
  • Last Edited
    Jun 30, 2025 07:36

Summary

Transform your physique with the **Jeff Nippard Bodybuilding PPL** program, a comprehensive 10-week training plan designed for serious lifters. Committing to 7 days a week, you'll engage in a balanced push-pull-legs split that targets all major muscle groups, ensuring optimal growth and strength. Each workout is meticulously crafted with a variety of exercises, including cable, barbell, and machine movements, to keep your training dynamic and effective. Get ready to build muscle and enhance your performance with this structured approach that emphasizes progressive overload and proper form.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
4
-
2
Weak point 2
2
-
3
Cable Skull Crusher
4
-
4
Kneeling Behind Head Cable Curl
4
-
5
Tricep Pushdown (Cable)
3
-
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2
-
7
Cable Crunch (Myo Rep )
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
4
-
2
Weak point 2
2
-
3
Cable Skull Crusher
4
-
4
Kneeling Behind Head Cable Curl
4
-
5
Tricep Pushdown (Cable)
3
-
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2
-
7
Cable Crunch (Myo Rep )
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
4
-
2
Weak point 2
2
-
3
Cable Skull Crusher
4
-
4
Kneeling Behind Head Cable Curl
4
-
5
Tricep Pushdown (Cable)
3
-
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2
-
7
Cable Crunch (Myo Rep )
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
4
-
2
Weak point 2
2
-
3
Cable Skull Crusher
4
-
4
Kneeling Behind Head Cable Curl
4
-
5
Tricep Pushdown (Cable)
3
-
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2
-
7
Cable Crunch (Myo Rep )
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
4
-
2
Weak point 2
2
-
3
Cable Skull Crusher
4
-
4
Kneeling Behind Head Cable Curl
4
-
5
Tricep Pushdown (Cable)
3
-
6
Incline Dumbbell Stretch Curl Incline dumbbell stretch curl
2
-
7
Cable Crunch (Myo Rep )
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lat Pull-Around
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
2
Snatch-Grip RDL
3
8 reps
RPE 6.5
3
Chest-Supported Machine Row
1
3
8 reps
10 reps
RPE 6
RPE 7
4
Straight-Bar Lat Prayer
3
15 reps
RPE 9.5
5
Hammer Preacher Curl
3
12 reps
RPE 9.5
6
Lying Rope Face Pull (pause At End)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind Back X Lateral Raise
1
3
10 reps
12 reps
RPE 9.5
RPE 9.5
2
Low Incline Smith Machine Press
2
3
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
3
Pec Dec ( With Partials)
1
1
2
10 reps
15 reps
15 reps
RPE 8
RPE 9.5
RPE 10
4
Overhead Cable Triceps Extension
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 9
RPE 9.5
5
Tricep Push down
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Cable Crunch (Myo Rep )
1
3
12 reps
12 reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl Machine Seated
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9.5
RPE 10
2
Machine Hip Adduction
1
3
10 reps
12 reps
RPE 7.5
RPE 9
3
Hack Squat (pyramid)
1
1
1
1
6 reps
4 reps
6 reps
8 reps
RPE 7.5
RPE 10
RPE 9
RPE 8
4
Leg extensions
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Leg Press Calf Calf Static Stretch
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Weak Point 1
1
2
1
8 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2
Weak point 2
2
12 reps
RPE 9.5
3
Bayesian Cable Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
4
Seated DB French a Press
2
1
10 reps
10 reps
RPE 9.5
RPE 10
5
Bottom-2/3 Constant Tension Preacher Curl
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Cable Triceps Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Super ROM overhand Cable Row
1
2
1
10 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
2
Arm Extended 45” Hyperextension
3
15 reps
RPE 9.5
3
Lean Back Lat Pulldown
1
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 9
RPE 8
4
Inverse DB Zottman Curl
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Cable Reverse Fly
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Cable Paused Shrug In
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl Machine
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press Machine
2
3
8 reps
8 reps
RPE 8
RPE 9
3
Smith Machine Lunge
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Machine Hip Adduction
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl Machine
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press Machine
2
3
8 reps
8 reps
RPE 8
RPE 9
3
Smith Machine Lunge
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Machine Hip Adduction
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl Machine
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press Machine
2
3
8 reps
8 reps
RPE 8
RPE 9
3
Smith Machine Lunge
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Machine Hip Adduction
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl Machine
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press Machine
2
3
8 reps
8 reps
RPE 8
RPE 9
3
Smith Machine Lunge
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Machine Hip Adduction
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl Machine
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press Machine
2
3
8 reps
8 reps
RPE 8
RPE 9
3
Smith Machine Lunge
2
2
8 reps
8 reps
RPE 8
RPE 9
4
Machine Hip Adduction
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Leg extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Machine Shoulder Press
2
1
1
1
10 reps
12 reps
12 reps
12 reps
RPE 8
RPE 10
RPE 8
RPE 7.5
2
Cross Body Y Raise
1
2
1
10 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Pause Assisted Dip
1
2
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Low Incline Dumbbell Fly
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Katana Tricep Extensions
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Ab Wheel
3
10 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Cross-Body Lat Pull-Around
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
2
Snatch-Grip RDL
3 Sets
8 Reps
@6.5
3
Chest-Supported Machine Row
1 Set
3 Sets
8 Reps
10 Reps
@6
@7
4
Straight-Bar Lat Prayer
3 Sets
15 Reps
@9.5
5
Hammer Preacher Curl
3 Sets
12 Reps
@9.5
6
Lying Rope Face Pull (pause At End)
3 Sets
12 Reps
@9.5
Day 2
1
Behind Back X Lateral Raise
1 Set
3 Sets
10 Reps
12 Reps
@9.5
@9.5
2
Low Incline Smith Machine Press
2 Sets
3 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
3
Pec Dec ( With Partials)
1 Set
1 Set
2 Sets
10 Reps
15 Reps
15 Reps
@8
@9.5
@10
4
Overhead Cable Triceps Extension
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@9
@9.5
5
Tricep Push down
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Cable Crunch (Myo Rep )
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@10
Day 3
1
Leg Curl Machine Seated
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9.5
@10
2
Machine Hip Adduction
1 Set
3 Sets
10 Reps
12 Reps
@7.5
@9
3
Hack Squat (pyramid)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
8 Reps
@7.5
@10
@9
@8
4
Leg extensions
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Leg Press Calf Calf Static Stretch
3 Sets
15 Reps
@9.5
Day 4
1
Weak Point 1
1 Set
2 Sets
1 Set
8 Reps
12 Reps
12 Reps
@9
@9.5
@10
2
Weak point 2
2 Sets
12 Reps
@9.5
3
Bayesian Cable Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9.5
@10
4
Seated DB French a Press
2 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
5
Bottom-2/3 Constant Tension Preacher Curl
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Cable Triceps Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
Day 5
1
Super ROM overhand Cable Row
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@6.5
@9
@10
2
Arm Extended 45” Hyperextension
3 Sets
15 Reps
@9.5
3
Lean Back Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@9
@8
4
Inverse DB Zottman Curl
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
5
Cable Reverse Fly
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Cable Paused Shrug In
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Machine Shoulder Press
2 Sets
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
@8
@10
@8
@7.5
2
Cross Body Y Raise
1 Set
2 Sets
1 Set
10 Reps
12 Reps
12 Reps
@8
@9
@10
3
Pause Assisted Dip
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
4
Low Incline Dumbbell Fly
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Katana Tricep Extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Ab Wheel
3 Sets
10 Reps
@9
Day 7
1
Lying Leg Curl Machine
1 Set
2 Sets
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@10
2
Leg Press Machine
2 Sets
3 Sets
8 Reps
8 Reps
@8
@9
3
Smith Machine Lunge
2 Sets
2 Sets
8 Reps
8 Reps
@8
@9
4
Machine Hip Adduction
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Leg extensions
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10