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Jesse James West + Jeff Nippard Scientific PPL

by Jonas Alvarez
72 athletes joined

Program Description

I designed this program after a video made by Jesse James West and Jeff Nippard on June 9th, 2024. It serves as a continuation of the infamous Reddit PPL (which I just recently completed). This is a novice friendly PUSH PULL LEG split. It serves as a new way to challenge myself while targeting the same muscles that the original Reddit PPL.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 12, 2024 02:19
  • Last Edited
    Feb 19, 2025 02:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
5
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8
3
PullAround
3
15 reps
RPE 8.5
4
Pendlay Row
3
15 reps
RPE 8
5
Bayesian Curl
3
15 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Good Morning
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 8
2
Pec Fly (Dumbbell)
3
15 reps
RPE 8
3
One Arm Lateral Raise (Cable)
6
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Overhead Press (Dumbbell)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Assisted)
5 Sets
8 Reps
@7
2
Chest Supported Row (Dumbbell)
3 Sets
15 Reps
@8
3
PullAround
3 Sets
15 Reps
@8.5
4
Pendlay Row
3 Sets
15 Reps
@8
5
Bayesian Curl
3 Sets
15 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
6 Reps
@8
2
Good Morning
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
6 Reps
@8
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
One Arm Lateral Raise (Cable)
6 Sets
15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
5
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8
Day 4
1
Chin-Up (Assisted)
5 Sets
8 Reps
@7
2
Chest Supported Row (Dumbbell)
3 Sets
15 Reps
@8
3
PullAround
3 Sets
15 Reps
@8.5
4
Pendlay Row
3 Sets
15 Reps
@8
5
Bayesian Curl
3 Sets
15 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
5 Sets
6 Reps
@8
2
Good Morning
3 Sets
15 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@8
6
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
Day 6
1
Bench Press (Barbell)
5 Sets
6 Reps
@8
2
Pec Fly (Dumbbell)
3 Sets
15 Reps
@8
3
One Arm Lateral Raise (Cable)
6 Sets
15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
5
Overhead Press (Dumbbell)
3 Sets
15 Reps
@8