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Jeff Nippard's Min-Max

by Jackson T.
2 athletes joined

Program Description

Quick but effective workouts for a person who prefers training with low volume and high intensity. Designed by Jeff Nippard

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 16, 2025 11:40
  • Last Edited
    Oct 17, 2025 08:30

Summary

Transform your physique with Jeff Nippard's Min-Max program, a comprehensive 12-week plan designed for serious lifters. Committing just four days a week, you'll engage in a variety of targeted exercises, including barbell squats, bench presses, and leg curls, ensuring a balanced approach to strength training. Each workout is meticulously structured to maximize intensity and results, pushing your limits while promoting muscle growth. Get ready to elevate your performance and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Hamstrings
9.3%
Triceps
9%
Lats
7.9%
Quadriceps
7.6%
Biceps
7.6%
Glutes
7.3%
Middle Delts
6.8%
Front Delts
6.2%
Chest
5.6%
Abs
5.1%
Forearms
4.9%
Calves
4.2%
Rear Delts
3.9%
Lower Back
2.8%
Adductors
1.1%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
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
Lying Leg Curl
2
8 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Y Raise (Dumbbell)
1
8 reps
RPE 8
5
Wide Grip Pull-Up
2
8 reps
RPE 8
6
Calf Raise (Machine)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8 reps
RPE 10
5
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8 reps
RPE 10
5
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8 reps
RPE 10
5
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8 reps
RPE 10
5
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8 reps
RPE 10
5
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 8
2
Squat (Barbell)
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Y Raise (Dumbbell)
1
8 reps
RPE 8
5
Wide Grip Pull-Up
2
8 reps
RPE 8
6
Calf Raise (Machine)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8 reps
RPE 10
5
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8 reps
RPE 10
5
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8 reps
RPE 10
5
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8 reps
RPE 10
5
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Y Raise (Dumbbell)
1
8 reps
RPE 10
5
Wide Grip Pull-Up
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
2
T-Bar Row
2
8 reps
RPE 8
3
Shrug (Barbell)
1
8 reps
RPE 9
4
Bench Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
8 reps
RPE 10
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
8 reps
RPE 10
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
8 reps
RPE 10
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
8 reps
RPE 10
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
8 reps
RPE 10
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
2
T-Bar Row
2
8 reps
RPE 8
3
Shrug (Barbell)
1
8 reps
RPE 9
4
Bench Press (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
8 reps
RPE 10
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
8 reps
RPE 10
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
8 reps
RPE 10
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
8 reps
RPE 10
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
8 reps
RPE 10
4
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Leg Press
1
8 reps
RPE 9
5
Calf Raise (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Leg Press
1
8 reps
RPE 9
5
Calf Raise (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Leg Press
1
8 reps
RPE 10
5
Calf Raise (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Dead Hang
1
2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Lateral Raise (Machine)
2
8 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Lateral Raise (Machine)
2
8 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Lateral Raise (Machine)
2
8 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Lateral Raise (Machine)
2
8 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Lateral Raise (Machine)
2
8 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Wrist Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Lateral Raise (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
7
Dead Hang
1
2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Lateral Raise (Machine)
2
8 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Lateral Raise (Machine)
2
8 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Lateral Raise (Machine)
2
8 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Lateral Raise (Machine)
2
8 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Alternating Dumbbell Curl
1
8 reps
RPE 10
4
Tricep Kickback
2
8 reps
RPE 10
5
Wrist Curls
2
8 reps
RPE 10
6
Lateral Raise (Machine)
2
8 reps
RPE 10
7
Dead Hang
2
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lying Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@8
2
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
4
Y Raise (Dumbbell)
1 Set
8 Reps
@8
5
Wide Grip Pull-Up
1 Set
1 Set
8 Reps
8 Reps
@8
@8
6
Calf Raise (Machine)
1 Set
8 Reps
@8
Day 2
1
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8 Reps
8 Reps
@8
@8
3
Shrug (Barbell)
1 Set
8 Reps
@9
4
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
6
Reverse Pec Deck
1 Set
8 Reps
@10
7
Cable Crunch
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 3
1
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
3
Hip Thrust (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
Leg Press
1 Set
8 Reps
@9
5
Calf Raise (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 4
1
Bayesian Curl
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Alternating Dumbbell Curl
1 Set
8 Reps
@10
4
Tricep Kickback
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Wrist Curls
1 Set
1 Set
8 Reps
8 Reps
@9
@10
6
Lateral Raise (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
7
Dead Hang
1 Set
2 Reps
@10