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Jeff Nippard Essentials Program (Modified)

by CharlesG_aining
100 athletes joined

Program Description

Ripped directly from Jeff Nippard’s Essentials Program (5x/week), with some modifications for Planet Fitness, and for chest and arm hypertrophy. The purpose is to provide a simple,repeatable, consistent, and effective program.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 24, 2024 11:16
  • Last Edited
    Aug 02, 2024 12:30

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2A
Lat Pulldown
1
10-12 reps
RPE 9-10
2B
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
1
6-12 reps
10-12 reps
RPE 9-10
RPE 9-10
5A
Overhead Extension (EZ Bar)
2
12-15 reps
-
5B
Bicep Curl (EZ Bar)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Fly (Cable)
2
10-12 reps
RPE 9-10
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 7-8
2
Pull-Up (Assisted)
3
AMRAP
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Bayesian Curl
2
12-15 reps
RPE 10
5
Face Pull
2
10-12 reps
RPE 10
6
21s (EZ Bar)
1
21 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
1
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4A
Seated Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 5
1
Deadlift (Smith Machine)
1 Set
10-12 Reps
@8-9
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8-9
3
Leg Extension
1 Set
10-12 Reps
@9-10
4A
Seated Calf Raise
2 Sets
12-15 Reps
@10
4B
Cable Crunch
2 Sets
12-15 Reps
@10
Day 4
1
Lat Pulldown (Single Arm)
1 Set
10-12 Reps
@7-8
2
Pull-Up (Assisted)
3 Sets
AMRAP
@9-10
3
Pendlay Row
2 Sets
8-10 Reps
@9-10
4
Bayesian Curl
2 Sets
12-15 Reps
@10
5
Face Pull
2 Sets
10-12 Reps
@10
6
21s (EZ Bar)
1 Set
21 Reps
@10
Day 3
1
Shoulder Press (Machine)
3 Sets
8-10 Reps
@9-10
2
Chest Fly (Cable)
2 Sets
10-12 Reps
@9-10
3
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@9-10
4
Push Up
1 Set
AMRAP
@10
5
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Lying Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
3A
Standing Calf Raise
2 Sets
10-12 Reps
@9-10
3B
Leg Raise (Captain's Chair)
2 Sets
10-12 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@8-9
@9-10
2A
Lat Pulldown
1 Set
10-12 Reps
@9-10
2B
Lat Pulldown (Neutral Grip)
1 Set
10-12 Reps
@9-10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Seated Row (Cable)
1 Set
1 Set
6-12 Reps
10-12 Reps
@9-10
@9-10
5A
Overhead Extension (EZ Bar)
2 Sets
12-15 Reps
-
5B
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
-