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The Body Transformation System - Intermediate

by Benjamin Sperling
1 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
    Aug 01, 2025 10:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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