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Jeff Nippard Essentials Program (Modified)
by CharlesG_aining
34 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
Jun 14, 2024 06:43
down_app
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
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
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 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 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 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 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
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 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 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 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 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
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 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 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 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 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
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 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 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 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 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
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 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 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 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 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
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 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 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 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 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
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 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 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 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 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
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 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 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 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 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
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 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 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 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 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
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 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 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 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 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
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 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 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 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