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Jeff Nippard’s Essentials - 3x/week

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Program Description

Beginner friendly program to build hypertrophy. Heavy emphasis on increased intensity rather than training volume.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 29, 2025 05:48
  • Last Edited
    May 29, 2025 05:48
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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
Hack Squat
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
3
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 7-7
RPE 9-10
5
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
3
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 7-7
RPE 9-10
5
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
3
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 7-7
RPE 9-10
5
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
3
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 10
4
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 7-7
RPE 9-10
5
Bicep Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 5-6
RPE 6-7
RPE 9-10
2
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 6.5
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 5-6
RPE 6-7
RPE 9-10
2
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 6.5
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 5-6
RPE 6-7
RPE 9-10
2
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 6.5
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 5-6
RPE 6-7
RPE 9-10
2
Single Leg Press
4
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Pendlay Row
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6-6
RPE 7-7
RPE 9-10
4
Glute-Ham Raise
1
1
10-12 reps
10-12 reps
RPE 6.5
RPE 10
5
Spider Curl
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
7
Hanging Leg Raise
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 8-9
2
Standing DB Arnold Press
2
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
7
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 8-9
2
Standing DB Arnold Press
2
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
7
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 8-9
2
Standing DB Arnold Press
2
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
7
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 8-9
2
Standing DB Arnold Press
2
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
3
Nordic Curl
1
1
8-10 reps
8-10 reps
RPE 6
RPE 10
4
Meadow Row
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Inverse Zottman Curl
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 10
6
Lateral Raise (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
7
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
4
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
5
Skull Crusher (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
4
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
5
Skull Crusher (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
4
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
5
Skull Crusher (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6-6
RPE 6.5-6.5
RPE 7-7
RPE 8-9
RPE 8-9
2
Lat Pulldown
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7.5-7.5
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
4
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6.5-6.5
RPE 9-10
5
Skull Crusher (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
-10 reps
-10 reps
8-10 reps
RPE 6-6.5
RPE 7-7.5
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
5
Arnold Press
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
6
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
7
French Press
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
-10 reps
-10 reps
8-10 reps
RPE 6-6.5
RPE 7-7.5
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
5
Arnold Press
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
6
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
7
French Press
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
-10 reps
-10 reps
8-10 reps
RPE 6-6.5
RPE 7-7.5
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
5
Arnold Press
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
6
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
7
French Press
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
1
-10 reps
-10 reps
8-10 reps
RPE 6-6.5
RPE 7-7.5
RPE 9-10
2
Pull-Up (Neutral Grip, Bodyweight)
1
8-10 reps
RPE 9-10
3
Dip (Weighted)
3
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
5
Arnold Press
1
2
8-10 reps
8-10 reps
RPE 6-6.5
RPE 9-10
6
Incline Curl (Dumbbell)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
7
French Press
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
2
Lat Pulldown (Machine)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
3
Shoulder Press (Cable)
2
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar & Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
2
Lat Pulldown (Machine)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
3
Shoulder Press (Cable)
2
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar & Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
2
Lat Pulldown (Machine)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
3
Shoulder Press (Cable)
2
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar & Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
1
1
4-6 reps
4-6 reps
8-10 reps
RPE 6-6.5
RPE 8-9
RPE 9-10
2
Lat Pulldown (Machine)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
3
Shoulder Press (Cable)
2
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Helms Row (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar & Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
2
Leg Press
1
1
3
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Seated Calf Raise
1
2
10-15 reps
12-15 reps
RPE 6
RPE 10
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
2
Leg Press
1
1
3
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Seated Calf Raise
1
2
10-15 reps
12-15 reps
RPE 6
RPE 10
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
2
Leg Press
1
1
3
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Seated Calf Raise
1
2
10-15 reps
12-15 reps
RPE 6
RPE 10
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 6.5-6.5
RPE 8-9
2
Leg Press
1
1
3
10-12 reps
10-12 reps
10-12 reps
RPE 6-6
RPE 7-7
RPE 8-9
3
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
4
Seated Calf Raise
1
2
10-15 reps
12-15 reps
RPE 6
RPE 10
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Calf Raise (Leg Press)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Calf Raise (Leg Press)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Calf Raise (Leg Press)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
3
Goblet Squat
1
1
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Calf Raise (Leg Press)
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
1
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Walking Lunge (Dumbbell)
2
3
8-10 reps
8-10 reps
RPE 6-6.5
RPE 8-9
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Walking Lunge (Dumbbell)
2
3
8-10 reps
8-10 reps
RPE 6-6.5
RPE 8-9
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Walking Lunge (Dumbbell)
2
3
8-10 reps
8-10 reps
RPE 6-6.5
RPE 8-9
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
10-12 reps
10-12 reps
RPE 6-6.5
RPE 8-9
2
Walking Lunge (Dumbbell)
2
3
8-10 reps
8-10 reps
RPE 6-6.5
RPE 8-9
3
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 6-6.5
RPE 9-10
4
Standing Calf Raise
1
2
15-20 reps
15-20 reps
RPE 6
RPE 10
5
Abs Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
8-10 Reps
@6-6
@6.5-6.5
@7-7
@8-9
@8-9
2
Lat Pulldown
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@6-6
@7.5-7.5
@9-10
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5-6.5
@9-10
4
Seated Row (Cable)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@6.5-6.5
@9-10
5
Skull Crusher (EZ Bar)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@10
6
Bicep Curl (EZ Bar)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@6-6
@6.5-6.5
@8-9
2
Leg Press
1 Set
1 Set
3 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@6-6
@7-7
@8-9
3
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6-6
@9-10
4
Seated Calf Raise
1 Set
2 Sets
10-15 Reps
12-15 Reps
@6
@10
5
Cable Crunch
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@10
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
8-10 Reps
@6-6
@6.5-6.5
@7-7
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6-6
@6.5-6.5
@8-9
3
Seated Hamstring Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@10
4
T-Bar Row
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-7
@9-10
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@10
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@10
7
Cable Crunch
2 Sets
12-15 Reps
@10