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The Body Transformation System - Intermediate

by Benjamin Sperling
5 athletes joined

Program Description

Jeff Nippard's Body Transformation System, at intermediate level

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 08, 2025 07:47
  • Last Edited
    Sep 15, 2025 04:41

Summary

Unlock your potential with The Body Transformation System - Intermediate, a comprehensive 12-week program designed for those ready to elevate their fitness journey. Committing to five days a week, you'll focus on strength and hypertrophy through targeted workouts that sculpt your upper and lower body. Each session combines compound lifts with isolation exercises, ensuring balanced muscle development and enhanced performance. Get ready to push your limits and achieve the transformation you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Quadriceps
10.3%
Triceps
9.1%
Hamstrings
8.8%
Biceps
8.1%
Lats
7.6%
Glutes
7.5%
Front Delts
6.7%
Middle Delts
6.6%
Chest
6.1%
Abs
4.4%
Calves
4%
Lower Back
2.8%
Rear Delts
2.7%
Abductors
2%
Adductors
1.9%
Forearms
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Cable Crossover Ladder
2
8-10 reps
RPE 8-9
3
Wide Grip Lat Pulldown
2
8-10 reps
RPE 7-8
4
Lateral Raise (Cable)
2
8-10 reps
RPE 8-9
5
Pendlay Deficit Row
2
6-8 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-9
7
Bayesian Curl
2
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-10
2
Cable Crossover Ladder
2
8-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 8-10
5
Pendlay Deficit Row
2
6-8 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
7
Bayesian Curl
2
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-10
2
Cable Crossover Ladder
2
8-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 8-10
5
Pendlay Deficit Row
2
6-8 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
7
Bayesian Curl
2
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-10
2
Cable Crossover Ladder
2
8-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 8-10
5
Pendlay Deficit Row
2
6-8 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
7
Bayesian Curl
2
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-10
2
Cable Crossover Ladder
2
8-10 reps
RPE 8-10
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8-10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 8-10
5
Pendlay Deficit Row
2
6-8 reps
RPE 8-10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 8-10
7
Bayesian Curl
2
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
2
10-12 reps
RPE 7-8
3
Wide Grip Lat Pulldown
2
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
2
8-10 reps
RPE 7-8
5
Pendlay Deficit Row
2
10-12 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 7-8
7
Bayesian Curl
2
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
2
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
5
Pendlay Deficit Row
3
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9-10
7
Bayesian Curl
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
2
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
5
Pendlay Deficit Row
3
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9-10
7
Bayesian Curl
2
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
2
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
5
Pendlay Deficit Row
3
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
7
Bayesian Curl
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
2
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9-10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 9-10
5
Pendlay Deficit Row
3
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
7
Bayesian Curl
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9-10
2
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9-10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 9-10
5
Pendlay Deficit Row
3
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
7
Bayesian Curl
3
10-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9-10
2
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
3
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9-10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 9-10
5
Pendlay Deficit Row
3
10-12 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9-10
7
Bayesian Curl
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 7-8
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7-8
4
Leg Extension
2
8-10 reps
RPE 8-9
5
Standing Calf Raise
2
6-8 reps
RPE 8-9
6
Cable Crunch
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-10
4
Leg Extension
2
8-10 reps
RPE 8-10
5
Standing Calf Raise
2
6-8 reps
RPE 8-10
6
Cable Crunch
2
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-10
4
Leg Extension
2
8-10 reps
RPE 8-10
5
Standing Calf Raise
2
6-8 reps
RPE 8-10
6
Cable Crunch
2
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-10
4
Leg Extension
2
8-10 reps
RPE 8-10
5
Standing Calf Raise
2
6-8 reps
RPE 8-10
6
Cable Crunch
2
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-10
4
Leg Extension
2
8-10 reps
RPE 8-10
5
Standing Calf Raise
2
6-8 reps
RPE 8-10
6
Cable Crunch
2
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
3
Hyperextension
2
8-10 reps
RPE 7-8
4
Leg Extension
2
10-12 reps
RPE 8-9
5
Standing Calf Raise
2
8-10 reps
RPE 8-9
6
Cable Crunch
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-10
3
Hyperextension
3
8-10 reps
RPE 7-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Standing Calf Raise
3
8-10 reps
RPE 8-10
6
Cable Crunch
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
10-12 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-10
3
Hyperextension
3
8-10 reps
RPE 7-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Standing Calf Raise
3
8-10 reps
RPE 8-10
6
Cable Crunch
2
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-10
3
Hyperextension
3
8-10 reps
RPE 7-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Standing Calf Raise
3
8-10 reps
RPE 8-10
6
Cable Crunch
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-10
3
Hyperextension
3
8-10 reps
RPE 7-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Standing Calf Raise
3
8-10 reps
RPE 8-10
6
Cable Crunch
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-10
3
Hyperextension
4
8-10 reps
RPE 7-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Standing Calf Raise
4
8-10 reps
RPE 8-10
6
Cable Crunch
3
10-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-10
3
Hyperextension
4
8-10 reps
RPE 7-10
4
Leg Extension
3
10-12 reps
RPE 8-10
5
Standing Calf Raise
4
8-10 reps
RPE 8-10
6
Cable Crunch
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 7-8
3
Meadow Row
2
10-12 reps
RPE 8-9
4
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-9
5
Shrug (Dumbbell)
2
10-12 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3
Meadow Row
2
10-12 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
5
Shrug (Dumbbell)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3
Meadow Row
2
10-12 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
5
Shrug (Dumbbell)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3
Meadow Row
2
10-12 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
5
Shrug (Dumbbell)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-10
3
Meadow Row
2
10-12 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
5
Shrug (Dumbbell)
2
10-12 reps
RPE 8-10
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 7-8
3
Meadow Row
2
12-15 reps
RPE 7-8
4
Rear Delt Fly (Cable)
2
12-15 reps
RPE 8-9
5
Shrug (Dumbbell)
2
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
2
12-15 reps
RPE 8-9
7
Concentration Curl
1
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-10
3
Meadow Row
2
12-15 reps
RPE 7-10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
2
12-15 reps
RPE 8-10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-10
7
Concentration Curl
2
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-10
3
Meadow Row
2
12-15 reps
RPE 7-10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
2
12-15 reps
RPE 8-10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-10
7
Concentration Curl
2
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-10
3
Meadow Row
3
12-15 reps
RPE 7-10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 8-10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-10
7
Concentration Curl
2
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 7-10
3
Meadow Row
3
12-15 reps
RPE 7-10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 8-10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-10
7
Concentration Curl
2
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-10
3
Meadow Row
3
12-15 reps
RPE 7-10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 8-10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-10
7
Concentration Curl
3
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-10
2
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-10
3
Meadow Row
3
12-15 reps
RPE 7-10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 8-10
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-10
7
Concentration Curl
3
15-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 7-8
2
Shoulder Press (Machine)
2
8-10 reps
RPE 7-8
3
Bottom-Half Fly (Dumbbell)
2
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
1
12-15 reps
RPE 8-9
7
Hanging Leg Raise
2
10-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bottom-Half Fly (Dumbbell)
2
10-12 reps
RPE 8-10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
1
12-15 reps
RPE 8-10
7
Hanging Leg Raise
2
10-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bottom-Half Fly (Dumbbell)
2
10-12 reps
RPE 8-10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
1
12-15 reps
RPE 8-10
7
Hanging Leg Raise
2
10-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bottom-Half Fly (Dumbbell)
2
10-12 reps
RPE 8-10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
1
12-15 reps
RPE 8-10
7
Hanging Leg Raise
2
10-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-10
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-10
3
Bottom-Half Fly (Dumbbell)
2
10-12 reps
RPE 8-10
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
1
12-15 reps
RPE 8-10
7
Hanging Leg Raise
2
10-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-12 reps
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Bottom-Half Fly (Dumbbell)
2
12-15 reps
RPE 8-9
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8-9
5
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 8-9
7
Hanging Leg Raise
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7-10
3
Bottom-Half Fly (Dumbbell)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-10
7
Hanging Leg Raise
2
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7-10
3
Bottom-Half Fly (Dumbbell)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-10
7
Hanging Leg Raise
2
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7-10
3
Bottom-Half Fly (Dumbbell)
3
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-10
7
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7-10
3
Bottom-Half Fly (Dumbbell)
3
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-10
7
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-12 reps
RPE 7-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7-10
3
Bottom-Half Fly (Dumbbell)
3
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8-10
7
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-12 reps
RPE 7-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7-10
3
Bottom-Half Fly (Dumbbell)
3
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8-10
7
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 7-8
2
Seated Hamstring Curl
2
10-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
4
Leg Extension
2
10-12 reps
RPE 8-9
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8-9
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
7
Standing Calf Raise
2
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8-10
2
Seated Hamstring Curl
2
10-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-10
4
Leg Extension
2
10-12 reps
RPE 8-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8-10
7
Standing Calf Raise
2
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8-10
2
Seated Hamstring Curl
2
10-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-10
4
Leg Extension
2
10-12 reps
RPE 8-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8-10
7
Standing Calf Raise
2
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8-10
2
Seated Hamstring Curl
2
10-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-10
4
Leg Extension
2
10-12 reps
RPE 8-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8-10
7
Standing Calf Raise
2
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8-10
2
Seated Hamstring Curl
2
10-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-10
4
Leg Extension
2
10-12 reps
RPE 8-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 8-10
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8-10
7
Standing Calf Raise
2
10-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-12 reps
RPE 7-8
2
Seated Hamstring Curl
2
12-15 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7-8
4
Leg Extension
2
12-15 reps
RPE 8-9
5
Hip Adductor (Machine)
2
12-15 reps
RPE 8-9
6
Hip Abductor (Machine)
2
12-15 reps
RPE 8-9
7
Standing Calf Raise
2
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7-10
2
Seated Hamstring Curl
3
12-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7-10
4
Leg Extension
2
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
2
12-15 reps
RPE 8-10
7
Standing Calf Raise
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7-10
2
Seated Hamstring Curl
3
12-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7-10
4
Leg Extension
2
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
2
12-15 reps
RPE 8-10
7
Standing Calf Raise
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7-10
2
Seated Hamstring Curl
3
12-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 7-10
2
Seated Hamstring Curl
3
12-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 7-10
2
Seated Hamstring Curl
4
12-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 7-10
2
Seated Hamstring Curl
4
12-15 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 7-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-10
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-10
7
Standing Calf Raise
3
12-15 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@7-8
2
Cable Crossover Ladder
2 Sets
8-10 Reps
@8-9
3
Wide Grip Lat Pulldown
2 Sets
8-10 Reps
@7-8
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
@8-9
5
Pendlay Deficit Row
2 Sets
6-8 Reps
@8-9
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@8-9
7
Bayesian Curl
2 Sets
8-10 Reps
@8-9
Day 2
1
Seated Hamstring Curl
2 Sets
8-10 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@7-8
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@7-8
4
Leg Extension
2 Sets
8-10 Reps
@8-9
5
Standing Calf Raise
2 Sets
6-8 Reps
@8-9
6
Cable Crunch
2 Sets
8-10 Reps
@8-9
Day 3
1
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
@7-8
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@7-8
3
Meadow Row
2 Sets
10-12 Reps
@8-9
4
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@8-9
5
Shrug (Dumbbell)
2 Sets
10-12 Reps
@8-9
6
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8-9
7
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@8-9
Day 4
1
Bench Press (Barbell)
2 Sets
8-10 Reps
@7-8
2
Shoulder Press (Machine)
2 Sets
8-10 Reps
@7-8
3
Bottom-Half Fly (Dumbbell)
2 Sets
10-12 Reps
@8-9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@8-9
5
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@8-9
6
Single Arm Tricep Extension (Cable)
1 Set
12-15 Reps
@8-9
7
Hanging Leg Raise
2 Sets
10-20 Reps
@8-9
Day 5
1
Leg Press
2 Sets
8-10 Reps
@7-8
2
Seated Hamstring Curl
2 Sets
10-12 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@7-8
4
Leg Extension
2 Sets
10-12 Reps
@8-9
5
Hip Adductor (Machine)
2 Sets
10-12 Reps
@8-9
6
Hip Abductor (Machine)
2 Sets
10-12 Reps
@8-9
7
Standing Calf Raise
2 Sets
10-12 Reps
@8-9