logo
BoostcampPNG

Jeff Nippard’s Essentials Program(5x)

by
137 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
    Jul 13, 2025 04:53

Summary

Transform your physique with Jeff Nippard’s Essentials Program, a comprehensive 12-week training plan designed for serious lifters. This rigorous 7-day-a-week program focuses on building strength and muscle through a structured blend of lower, push, and pull workouts, utilizing a variety of machines and bodyweight exercises. Each session is crafted to challenge your limits, with specific intensity targets and techniques like drop sets and supersets to maximize your gains. Commit to this program and unlock your full potential in the gym!
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
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
-