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Jeff Nippard UL/PPL (2025 Revised Edition)

by Eli P.
1 athletes joined

Program Description

Program optimized to be as productive as possible, based on science-based movements and lifts.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 13, 2025 12:29
  • Last Edited
    Nov 13, 2025 02:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Hamstrings
10.9%
Quadriceps
9.8%
Glutes
9.1%
Triceps
8.8%
Lats
7.7%
Middle Delts
6.9%
Front Delts
6.6%
Chest
6.2%
Biceps
6%
Calves
4.8%
Lower Back
3.3%
Abductors
2.7%
Abs
2.6%
Adductors
2.2%
Rear Delts
0.7%
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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
-
2
Seated Chest Fly (Cable)
2
10-12 reps
-
3
Pull-Up (Assisted)
3
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Pendlay Row
2
6-8 reps
-
6
Overhead Tricep Extension (Cable)
2
8-10 reps
-
7
Bicep Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
-
2
Pendulum Squat
3
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Extension
2
8-10 reps
-
5
Hip Abductor (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
-
2
Shoulder Press (Machine)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Overhead Tricep Extension (Cable)
3
5-10 reps
-
6
Tricep Kickback
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Seated Row (Cable)
2
15-20 reps
-
4
Reverse Cable Flye
3
15-20 reps
-
5
Shrug (Dumbbell)
4
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
10-15 reps
-
7
Preacher Curl (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
-
2
Squat (Smith Machine)
3
5-10 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
3
10-15 reps
-
5
Hip Abductor (Machine)
2
15-20 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
-
2
Seated Chest Fly (Cable)
2 Sets
10-12 Reps
-
3
Pull-Up (Assisted)
3 Sets
6-8 Reps
-
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
5
Pendlay Row
2 Sets
6-8 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
-
7
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
Day 2
1
Lying Leg Curl
2 Sets
6-8 Reps
-
2
Pendulum Squat
3 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Leg Extension
2 Sets
8-10 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
8-10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
-
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
15-20 Reps
-
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
-
6
Tricep Kickback
3 Sets
10-15 Reps
-
Day 4
1
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Seated Row (Cable)
2 Sets
15-20 Reps
-
4
Reverse Cable Flye
3 Sets
15-20 Reps
-
5
Shrug (Dumbbell)
4 Sets
15-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
7
Preacher Curl (Machine)
3 Sets
15-20 Reps
-
Day 5
1
Leg Curl
3 Sets
10-15 Reps
-
2
Squat (Smith Machine)
3 Sets
5-10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
4
Leg Extension
3 Sets
10-15 Reps
-
5
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
6
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
7
Standing Calf Raise
4 Sets
10-15 Reps
-