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Jeff Nippard Essentials Program (Modified)

by CharlesG_aining
101 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
    May 05, 2025 05:03

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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
10.6%
Lats
10.3%
Front Delts
9.9%
Biceps
9.6%
Middle Delts
8.2%
Quadriceps
8%
Chest
7%
Abs
5.9%
Hamstrings
5.9%
Calves
4.7%
Glutes
4%
Rear Delts
2.3%
Abductors
0.7%
Lower Back
0.5%
Forearms
0.5%
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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
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
-