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Jeff Nippard Min Max 4 Day

by Tyler Dunlap
1 athletes joined

Program Description

**Jeff Nippard Min Max 4 Day** is a comprehensive 12-week bodybuilding program designed to maximize your training efficiency while accommodating all fitness levels, from beginners to advanced lifters. With four training days per week, each session lasts approximately 50 minutes, focusing on a balanced mix of compound and isolation exercises to sculpt your physique. This program emphasizes progressive overload and includes detailed video demonstrations for each exercise, ensuring you maintain proper form and technique throughout your journey. Get ready to build strength, enhance muscle definition, and achieve your fitness goals!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 03, 2025 11:02
  • Last Edited
    Dec 04, 2025 05:33
Muscle Engagement
Front
Back
MuscleSet
Biceps
9.3%
Hamstrings
8.9%
Upper Back
8.6%
Middle Delts
7.9%
Triceps
7.5%
Quadriceps
7.5%
Front Delts
7.5%
Forearms
7%
Lats
6.5%
Chest
6.1%
Glutes
5.6%
Calves
4.7%
Lower Back
4.2%
Abs
3.7%
Rear Delts
3.7%
Adductors
0.9%
Abductors
0.5%
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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
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Seated Calf Raise
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Pull-Up (Assisted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Seated Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
6-8 reps
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
6-8 reps
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
6-8 reps
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
6-8 reps
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
6-8 reps
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
6-8 reps
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Shrug (Barbell)
1
6-8 reps
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Leg Press (45 Degrees)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5B
Reverse Wrist Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
2
8-10 reps
RPE 10
5B
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
2
8-10 reps
RPE 10
5B
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
2
8-10 reps
RPE 10
5B
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
2
8-10 reps
RPE 10
5B
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
2
6-8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
2
8-10 reps
RPE 10
5B
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5B
Reverse Wrist Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5B
Reverse Wrist Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5B
Reverse Wrist Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5B
Reverse Wrist Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5B
Reverse Wrist Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5A
Wrist Curls
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5B
Reverse Wrist Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Alternating Dumbbell Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
8
Dead Hang
2
1 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
5
Pull-Up (Assisted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
6
Seated Calf Raise
2 Sets
6-8 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Shrug (Barbell)
1 Set
6-8 Reps
@9
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Cable Crunch
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Hyperextension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Leg Press (45 Degrees)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Bayesian Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Preacher Curl (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Seated Dip (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5A
Wrist Curls
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Alternating Dumbbell Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
8
Dead Hang
2 Sets
1 mins
@9