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Jeff Nippard’s Essentials Program(5x)

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43 athletes joined

Program Description

Beginner friendly program to build hypertrophy. Heavy emphasis on increased intensity rather than training volume.

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2024 05:37
  • Last Edited
    Oct 07, 2024 06:24
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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
Bench Press (Dumbbell)
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 9-10
2
Lat Pulldown
1
1
1
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Underhand Lat Pulldown
1
10-12 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
5
Seated Row (Cable)
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6A
Skull Crusher (Barbell)
1
2
12-12 reps
12-15 reps
RPE 6-6
RPE 10-10
6B
Bicep Curl (EZ Bar)
1
2
12-12 reps
12-15 reps
RPE 6-6
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 9-10
2
Lat Pulldown
1
1
1
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Underhand Lat Pulldown
1
10-12 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
5
Seated Row (Cable)
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6A
Skull Crusher (Barbell)
1
2
12-12 reps
12-15 reps
RPE 6-6
RPE 10-10
6B
Bicep Curl (EZ Bar)
1
2
12-12 reps
12-15 reps
RPE 6-6
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 9-10
2
Lat Pulldown
1
1
1
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Underhand Lat Pulldown
1
10-12 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
5
Seated Row (Cable)
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6A
Skull Crusher (Barbell)
1
2
12-12 reps
12-15 reps
RPE 6-6
RPE 10-10
6B
Bicep Curl (EZ Bar)
1
2
12-12 reps
12-15 reps
RPE 6-6
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 9-10
2
Lat Pulldown
1
1
1
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Underhand Lat Pulldown
1
10-12 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
5
Seated Row (Cable)
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6A
Skull Crusher (Barbell)
1
2
12-12 reps
12-15 reps
RPE 6-6
RPE 10-10
6B
Bicep Curl (EZ Bar)
1
2
12-12 reps
12-15 reps
RPE 6-6
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-6 reps
8-8 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
2
Chin-Up (Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
1
1
1
1
1
8-8 reps
5-5 reps
3-3 reps
6-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 7-7
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
10-10 reps
8-10 reps
RPE 7-7
RPE 9-10
5
Arnold Press
1
2
10-10 reps
8-10 reps
RPE 7-7
RPE 9-10
6A
Incline Curl (Dumbbell)
1
4
20-20 reps
15-20 reps
RPE 7
RPE 10
6B
French Press
1
4
20-20 reps
15-20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-6 reps
8-8 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
2
Chin-Up (Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
1
1
1
1
1
8-8 reps
5-5 reps
3-3 reps
6-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 7-7
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
10-10 reps
8-10 reps
RPE 7-7
RPE 9-10
5
Arnold Press
1
2
10-10 reps
8-10 reps
RPE 7-7
RPE 9-10
6A
Incline Curl (Dumbbell)
1
4
20-20 reps
15-20 reps
RPE 7
RPE 10
6B
French Press
1
4
20-20 reps
15-20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-6 reps
8-8 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
2
Chin-Up (Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
1
1
1
1
1
8-8 reps
5-5 reps
3-3 reps
6-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 7-7
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
10-10 reps
8-10 reps
RPE 7-7
RPE 9-10
5
Arnold Press
1
2
10-10 reps
8-10 reps
RPE 7-7
RPE 9-10
6A
Incline Curl (Dumbbell)
1
4
20-20 reps
15-20 reps
RPE 7
RPE 10
6B
French Press
1
4
20-20 reps
15-20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
6-6 reps
8-8 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
2
Chin-Up (Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
1
1
1
1
1
8-8 reps
5-5 reps
3-3 reps
6-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 7-7
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
10-10 reps
8-10 reps
RPE 7-7
RPE 9-10
5
Arnold Press
1
2
10-10 reps
8-10 reps
RPE 7-7
RPE 9-10
6A
Incline Curl (Dumbbell)
1
4
20-20 reps
15-20 reps
RPE 7
RPE 10
6B
French Press
1
4
20-20 reps
15-20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
High Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Cable Shoulder Press
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4
Helms Row
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
5A
Overhead Tricep Extension (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
5B
Bicep Curl (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
High Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Cable Shoulder Press
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4
Helms Row
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
5A
Overhead Tricep Extension (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
5B
Bicep Curl (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
High Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Cable Shoulder Press
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4
Helms Row
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
5A
Overhead Tricep Extension (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
5B
Bicep Curl (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
High Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Cable Shoulder Press
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4
Helms Row
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
5A
Overhead Tricep Extension (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
5B
Bicep Curl (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
1
12-12 reps
10-12 reps
RPE 7-7
RPE 10-10
3A
Standing Calf Raise
1
2
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
3B
Hanging Leg Raise
1
2
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
1
12-12 reps
10-12 reps
RPE 7-7
RPE 10-10
3A
Standing Calf Raise
1
2
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
3B
Hanging Leg Raise
1
2
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
1
12-12 reps
10-12 reps
RPE 7-7
RPE 10-10
3A
Standing Calf Raise
1
2
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
3B
Hanging Leg Raise
1
2
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
1
12-12 reps
10-12 reps
RPE 7-7
RPE 10-10
3A
Standing Calf Raise
1
2
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
3B
Hanging Leg Raise
1
2
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
1
8-8 reps
5-5 reps
3-3 reps
6-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
1
8-8 reps
10-12 reps
RPE 6-6
RPE 10-10
3A
Roman Chair Sit Up
1
2
10-10 reps
12-15 reps
RPE 6-6
RPE 9-10
3B
Seated Calf Raise
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
1
8-8 reps
5-5 reps
3-3 reps
6-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
1
8-8 reps
10-12 reps
RPE 6-6
RPE 10-10
3A
Roman Chair Sit Up
1
2
10-10 reps
12-15 reps
RPE 6-6
RPE 9-10
3B
Seated Calf Raise
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
1
8-8 reps
5-5 reps
3-3 reps
6-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
1
8-8 reps
10-12 reps
RPE 6-6
RPE 10-10
3A
Roman Chair Sit Up
1
2
10-10 reps
12-15 reps
RPE 6-6
RPE 9-10
3B
Seated Calf Raise
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
1
1
1
8-8 reps
5-5 reps
3-3 reps
6-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
1
8-8 reps
10-12 reps
RPE 6-6
RPE 10-10
3A
Roman Chair Sit Up
1
2
10-10 reps
12-15 reps
RPE 6-6
RPE 9-10
3B
Seated Calf Raise
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 7-7
RPE 8-9
RPE 8-9
2
Nordic Curl
1
1
6-6 reps
8-10 reps
RPE 6-6
RPE 8-10
3A
Seated Calf Raise
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
3B
V-Up
1
2
8-8 reps
10-12 reps
RPE 6-6
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 7-7
RPE 8-9
RPE 8-9
2
Nordic Curl
1
1
6-6 reps
8-10 reps
RPE 6-6
RPE 8-10
3A
Seated Calf Raise
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
3B
V-Up
1
2
8-8 reps
10-12 reps
RPE 6-6
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 7-7
RPE 8-9
RPE 8-9
2
Nordic Curl
1
1
6-6 reps
8-10 reps
RPE 6-6
RPE 8-10
3A
Seated Calf Raise
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
3B
V-Up
1
2
8-8 reps
10-12 reps
RPE 6-6
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
6-6 reps
4-4 reps
3-3 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 7-7
RPE 8-9
RPE 8-9
2
Nordic Curl
1
1
6-6 reps
8-10 reps
RPE 6-6
RPE 8-10
3A
Seated Calf Raise
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
3B
V-Up
1
2
8-8 reps
10-12 reps
RPE 6-6
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
2
Chest Fly (Cable)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 8-8
RPE 9-10
3
Tricep Pushdown (Cable)
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
2
Chest Fly (Cable)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 8-8
RPE 9-10
3
Tricep Pushdown (Cable)
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
2
Chest Fly (Cable)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 8-8
RPE 9-10
3
Tricep Pushdown (Cable)
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
2
Chest Fly (Cable)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 8-8
RPE 9-10
3
Tricep Pushdown (Cable)
1
2
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Dumbbell)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
1
2
12-12 reps
9-9 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 9-10
3
Tricep Kickback
1
2
15-15 reps
12-15 reps
RPE 7-7
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
1
2
12-12 reps
9-9 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 9-10
3
Tricep Kickback
1
2
15-15 reps
12-15 reps
RPE 7-7
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
1
2
12-12 reps
9-9 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 9-10
3
Tricep Kickback
1
2
15-15 reps
12-15 reps
RPE 7-7
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
1
2
12-12 reps
9-9 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-8
RPE 9-10
3
Tricep Kickback
1
2
15-15 reps
12-15 reps
RPE 7-7
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Cable)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
2
Chest Fly (Cable)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Tricep Kickback
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Machine)
1
2
12-12 reps
10-12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
2
Chest Fly (Cable)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Tricep Kickback
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Machine)
1
2
12-12 reps
10-12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
2
Chest Fly (Cable)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Tricep Kickback
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Machine)
1
2
12-12 reps
10-12 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
2
Chest Fly (Cable)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Tricep Kickback
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Push Up
1
1
RPE 6
RPE 10
5
Lateral Raise (Machine)
1
2
12-12 reps
10-12 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
Pull-Up (Weighted)
1
1
3
8-8 reps
5-5 reps
6-8 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Pendlay Row
1
1
2
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
4
Bayesian Curl
1
2
15-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
1
2
12-12 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
Pull-Up (Weighted)
1
1
3
8-8 reps
5-5 reps
6-8 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Pendlay Row
1
1
2
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
4
Bayesian Curl
1
2
15-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
1
2
12-12 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
Pull-Up (Weighted)
1
1
3
8-8 reps
5-5 reps
6-8 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Pendlay Row
1
1
2
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
4
Bayesian Curl
1
2
15-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
1
2
12-12 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
Pull-Up (Weighted)
1
1
3
8-8 reps
5-5 reps
6-8 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Pendlay Row
1
1
2
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 8-8
RPE 9-10
4
Bayesian Curl
1
2
15-15 reps
12-15 reps
RPE 8
RPE 10
5
Face Pull
1
2
12-12 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
T-Bar Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Lat Pulldown
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
4
Reverse Pec Deck
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
5
Spider Curl
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
T-Bar Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Lat Pulldown
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
4
Reverse Pec Deck
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
5
Spider Curl
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
T-Bar Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Lat Pulldown
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
4
Reverse Pec Deck
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
5
Spider Curl
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
T-Bar Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Lat Pulldown
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
4
Reverse Pec Deck
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
5
Spider Curl
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Meadow Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Inverse Zottman Curl
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 10-10
5
Rear Delt Fly (Dumbbell)
1
2
20-20 reps
15-20 reps
RPE 6-6
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Meadow Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Inverse Zottman Curl
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 10-10
5
Rear Delt Fly (Dumbbell)
1
2
20-20 reps
15-20 reps
RPE 6-6
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Meadow Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Inverse Zottman Curl
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 10-10
5
Rear Delt Fly (Dumbbell)
1
2
20-20 reps
15-20 reps
RPE 6-6
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
12-12 reps
10-12 reps
RPE 6-6
RPE 7-8
2
Lat Pulldown (Neutral Grip)
1
1
3
10-10 reps
6-6 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
3
Meadow Row
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Inverse Zottman Curl
1
2
12-12 reps
10-12 reps
RPE 6-6
RPE 10-10
5
Rear Delt Fly (Dumbbell)
1
2
20-20 reps
15-20 reps
RPE 6-6
RPE 10-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 8-9
2
Leg Press
1
1
3
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 8-9
3
Leg Extension
1
1
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
4A
Seated Calf Raise
1
2
15-15 reps
12-15 reps
RPE 7
RPE 10
4B
Cable Crunch
1
2
15-15 reps
12-15 reps
RPE 7
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 8-9
2
Leg Press
1
1
3
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 8-9
3
Leg Extension
1
1
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
4A
Seated Calf Raise
1
2
15-15 reps
12-15 reps
RPE 7
RPE 10
4B
Cable Crunch
1
2
15-15 reps
12-15 reps
RPE 7
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 8-9
2
Leg Press
1
1
3
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 8-9
3
Leg Extension
1
1
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
4A
Seated Calf Raise
1
2
15-15 reps
12-15 reps
RPE 7
RPE 10
4B
Cable Crunch
1
2
15-15 reps
12-15 reps
RPE 7
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 8-9
2
Leg Press
1
1
3
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 8-9
3
Leg Extension
1
1
12-12 reps
10-12 reps
RPE 7-7
RPE 9-10
4A
Seated Calf Raise
1
2
15-15 reps
12-15 reps
RPE 7
RPE 10
4B
Cable Crunch
1
2
15-15 reps
12-15 reps
RPE 7
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
3
12-12 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
1
2
12-12 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Goblet Squat
1
1
15-15 reps
12-15 reps
RPE 7-7
RPE 9-10
4A
Calf Raise (Leg Press)
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
4B
Abs Crunch (Machine)
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
3
12-12 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
1
2
12-12 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Goblet Squat
1
1
15-15 reps
12-15 reps
RPE 7-7
RPE 9-10
4A
Calf Raise (Leg Press)
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
4B
Abs Crunch (Machine)
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
3
12-12 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
1
2
12-12 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Goblet Squat
1
1
15-15 reps
12-15 reps
RPE 7-7
RPE 9-10
4A
Calf Raise (Leg Press)
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
4B
Abs Crunch (Machine)
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
3
12-12 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
1
2
12-12 reps
7-7 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Goblet Squat
1
1
15-15 reps
12-15 reps
RPE 7-7
RPE 9-10
4A
Calf Raise (Leg Press)
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
4B
Abs Crunch (Machine)
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
2
Walking Lunge (Dumbbell)
1
1
3
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
1
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4A
Standing Calf Raise
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
4B
Decline Crunch (Weighted)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
2
Walking Lunge (Dumbbell)
1
1
3
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
1
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4A
Standing Calf Raise
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
4B
Decline Crunch (Weighted)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
2
Walking Lunge (Dumbbell)
1
1
3
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
1
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4A
Standing Calf Raise
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
4B
Decline Crunch (Weighted)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
12-12 reps
8-8 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
2
Walking Lunge (Dumbbell)
1
1
3
10-10 reps
7-7 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
1
15-15 reps
12-15 reps
RPE 6-6
RPE 9-10
4A
Standing Calf Raise
1
2
20-20 reps
15-20 reps
RPE 6
RPE 10
4B
Decline Crunch (Weighted)
1
2
15-15 reps
12-15 reps
RPE 6
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Partial Lateral Raise (Cable)
1
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
6-6 Reps
4-4 Reps
3-3 Reps
4-6 Reps
8-10 Reps
@6-6
@7-7
@8-8
@8-9
@8-9
2
Seated Hamstring Curl
1 Set
1 Set
12-12 Reps
10-12 Reps
@7-7
@10-10
3A
Standing Calf Raise
1 Set
2 Sets
12-12 Reps
10-12 Reps
@7-7
@9-10
3B
Hanging Leg Raise
1 Set
2 Sets
12-12 Reps
10-12 Reps
@7-7
@9-10
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10-10 Reps
6-6 Reps
8-10 Reps
@6-6
@8-8
@9-10
2
Chest Fly (Cable)
1 Set
1 Set
2 Sets
12-12 Reps
8-8 Reps
10-12 Reps
@6-6
@8-8
@9-10
3
Tricep Pushdown (Cable)
1 Set
2 Sets
15-15 Reps
12-15 Reps
@6-6
@9-10
4
Push Up
1 Set
1 Set
@6
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
15-15 Reps
12-15 Reps
@6
@10
Day 5
1
Lat Pulldown (Single Arm)
1 Set
1 Set
12-12 Reps
10-12 Reps
@6-6
@7-8
2
Pull-Up (Weighted)
1 Set
1 Set
3 Sets
8-8 Reps
5-5 Reps
6-8 Reps
@6-6
@7.5-7.5
@9-10
3
Pendlay Row
1 Set
1 Set
2 Sets
10-10 Reps
7-7 Reps
8-10 Reps
@6-6
@8-8
@9-10
4
Bayesian Curl
1 Set
2 Sets
15-15 Reps
12-15 Reps
@8
@10
5
Face Pull
1 Set
2 Sets
12-12 Reps
10-12 Reps
@10
@10
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
12-12 Reps
8-8 Reps
10-12 Reps
@6-6
@7.5-7.5
@8-9
2
Leg Press
1 Set
1 Set
3 Sets
12-12 Reps
8-8 Reps
10-12 Reps
@6-6
@7.5-7.5
@8-9
3
Leg Extension
1 Set
1 Set
12-12 Reps
10-12 Reps
@7-7
@9-10
4A
Seated Calf Raise
1 Set
2 Sets
15-15 Reps
12-15 Reps
@7
@10
4B
Cable Crunch
1 Set
2 Sets
15-15 Reps
12-15 Reps
@7
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-6 Reps
4-4 Reps
3-3 Reps
4-6 Reps
8-10 Reps
@6-6
@7-7
@8-8
@8-9
@9-10
2
Lat Pulldown
1 Set
1 Set
1 Set
12-12 Reps
8-8 Reps
10-12 Reps
@6-6
@7.5-7.5
@9-10
3
Underhand Lat Pulldown
1 Set
10-12 Reps
@9-10
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-12 Reps
10-12 Reps
@6-6
@9-10
5
Seated Row (Cable)
1 Set
2 Sets
12-12 Reps
10-12 Reps
@6-6
@9-10
6A
Skull Crusher (Barbell)
1 Set
2 Sets
12-12 Reps
12-15 Reps
@6-6
@10-10
6B
Bicep Curl (EZ Bar)
1 Set
2 Sets
12-12 Reps
12-15 Reps
@6-6
@10-10
Day 7
1
Partial Lateral Raise (Cable)
1 Set
Day 3
1
Partial Lateral Raise (Cable)
1 Set