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JEFF NIPPARD THE BODYBUILDING TRANSFORMATION

by Yaawar Askari
28 athletes joined

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2025 08:18
  • Last Edited
    Aug 10, 2025 03:17

Summary

Transform your physique in just 12 weeks with Jeff Nippard's comprehensive bodybuilding program. Designed for five days a week, this plan combines strength-focused upper and lower body workouts with targeted pull sessions to maximize muscle growth and enhance your overall strength. Each workout includes a variety of exercises, from barbell and cable movements to bodyweight training, ensuring you hit every muscle group effectively. Get ready to push your limits and achieve the body you've always wanted!
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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
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8-9
2
Chest Fly (Cable)
2
8-10 reps
RPE 8-9
3
Wide Grip Pull-Up
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
8-10 reps
RPE 8-9
5
Pendlay 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 8-9
2
Chest Fly (Cable)
2
8-10 reps
RPE 8-9
3
Wide Grip Pull-Up
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
8-10 reps
RPE 8-9
5
Pendlay 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 8-9
2
Chest Fly (Cable)
2
8-10 reps
RPE 8-9
3
Wide Grip Pull-Up
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
8-10 reps
RPE 8-9
5
Pendlay 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 8-9
2
Chest Fly (Cable)
2
8-10 reps
RPE 8-9
3
Wide Grip Pull-Up
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
8-10 reps
RPE 8-9
5
Pendlay 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 (Dumbbell)
2
8-10 reps
RPE 6-7
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8-9
5
Barbell Row
3
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
7
Bayesian Curl
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8-9
5
Barbell Row
3
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
7
Bayesian Curl
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8-9
5
Barbell Row
3
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 8-9
5
Barbell Row
3
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
5
Barbell Row
3
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
5
Barbell Row
3
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
7
Bayesian Curl
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-10 reps
RPE 8-9
2
Squat (Smith Machine)
3
6-8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
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
Lying Leg Curl
2
8-10 reps
RPE 8-9
2
Squat (Smith Machine)
3
6-8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
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
Lying Leg Curl
2
8-10 reps
RPE 8-9
2
Squat (Smith Machine)
3
6-8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
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
Lying Leg Curl
2
8-10 reps
RPE 8-9
2
Squat (Smith Machine)
3
6-8 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-9
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
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Lunge (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 8-9
2
Lunge (Barbell)
3
8-10 reps
RPE 8-9
3
Hyperextension
3
8-10 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 8-9
2
Lunge (Barbell)
3
8-10 reps
RPE 8-9
3
Hyperextension
3
8-10 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Lunge (Barbell)
3
8-10 reps
RPE 8-9
3
Hyperextension
3
8-10 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Lunge (Barbell)
3
8-10 reps
RPE 8-9
3
Hyperextension
3
8-10 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Lunge (Barbell)
3
8-10 reps
RPE 8-9
3
Hyperextension
4
8-10 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Calf Raise (Leg Press)
4
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
RPE 8-9
2
Lunge (Barbell)
3
8-10 reps
RPE 8-9
3
Hyperextension
4
8-10 reps
RPE 8-9
4
Leg Extension
3
10-12 reps
RPE 8-9
5
Calf Raise (Leg Press)
4
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
2
10-12 reps
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
2
10-12 reps
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
2
10-12 reps
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8-9
3
Seated Row (Cable)
2
10-12 reps
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
3
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Shrug (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
7
Concentration Curl
1
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
T-Bar Row
3
10-12 reps
RPE 8-9
3
Seated Row (Cable)
2
12-15 reps
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
2
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
7
Concentration Curl
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
T-Bar Row
3
10-12 reps
RPE 8-9
3
Seated Row (Cable)
2
12-15 reps
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
2
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
7
Concentration Curl
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
T-Bar Row
3
10-12 reps
RPE 8-9
3
Seated Row (Cable)
3
12-15 reps
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
7
Concentration Curl
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
T-Bar Row
3
10-12 reps
RPE 8-9
3
Seated Row (Cable)
3
12-15 reps
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
7
Concentration Curl
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
T-Bar Row
4
10-12 reps
RPE 8-9
3
Seated Row (Cable)
3
12-15 reps
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
7
Concentration Curl
3
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
T-Bar Row
4
10-12 reps
RPE 8-9
3
Seated Row (Cable)
3
12-15 reps
RPE 8-9
4
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
3
12-15 reps
RPE 8-9
6
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
7
Concentration Curl
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Tricep Kickback
1
12-15 reps
RPE 8-9
7
Roman Chair Sit Up
1
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-9
3
Chest 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
Tricep Kickback
1
12-15 reps
RPE 8-9
7
Roman Chair Sit Up
2
10-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-9
3
Chest 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
Tricep Kickback
1
12-15 reps
RPE 8-9
7
Roman Chair Sit Up
2
10-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-9
3
Chest 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
Tricep Kickback
1
12-15 reps
RPE 8-9
7
Roman Chair Sit Up
2
10-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8-9
2
Shoulder Press (Machine)
2
8-10 reps
RPE 8-9
3
Chest 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
Tricep Kickback
1
12-15 reps
RPE 8-9
7
Roman Chair Sit Up
2
10-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 8-9
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 8-9
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-9
7
Ab Wheel
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Dumbbell)
2
12-15 reps
RPE 8-9
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-9
7
Ab Wheel
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-9
7
Ab Wheel
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-9
7
Ab Wheel
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8-9
7
Ab Wheel
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10-12 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8-9
7
Ab Wheel
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 8-9
2
Leg Curl
2
10-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-9
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 8-9
2
Leg Curl
2
10-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-9
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 8-9
2
Leg Curl
2
10-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-9
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 8-9
2
Leg Curl
2
10-12 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8-9
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
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8-9
2
Leg Curl
3
12-15 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
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 8-9
2
Leg Curl
3
12-15 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
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 8-9
2
Leg Curl
3
12-15 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
7
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8-9
2
Leg Curl
3
12-15 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
7
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 8-9
2
Leg Curl
4
12-15 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
7
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10-12 reps
RPE 8-9
2
Leg Curl
4
12-15 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 8-9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
6
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
7
Standing Calf Raise
3
12-15 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
2
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
3
Wide Grip Pull-Up
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
4
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
5
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
7
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
Day 2
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
2
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
5
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-9
6
Cable Crunch
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
7
Preacher Curl (Dumbbell)
1 Set
12-15 Reps
@8-9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Shoulder Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
3
Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
4
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Tricep Kickback
1 Set
12-15 Reps
@8-9
7
Roman Chair Sit Up
1 Set
1 Set
10-20 Reps
10-20 Reps
@7-8
@8-9
Day 5
1
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
7
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9