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Jeff Nippard's Ultimate 5 day PPL

by Anonymous
159 athletes joined

Program Description

move weight

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2024 10:07
  • Last Edited
    Dec 21, 2024 09:00
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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
Bench Press (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
2
-
8-10 reps
-
RPE 8-9
4A
Press Around
1
2
-
12-15 reps
-
RPE 9-10
4B
Pec Static Stretch
2
0.5 mins
-
5
Y Raise
1
3
-
12-15 reps
-
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
-
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
-
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
2
-
8-10 reps
-
RPE 8-9
4A
Press Around
1
2
-
12-15 reps
-
RPE 9-10
4B
Pec Static Stretch
2
0.5 mins
-
5
Y Raise
1
3
-
12-15 reps
-
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
-
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
-
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
2
-
8-10 reps
-
RPE 8-9
4A
Press Around
1
2
-
12-15 reps
-
RPE 9-10
4B
Pec Static Stretch
2
0.5 mins
-
5
Y Raise
1
3
-
12-15 reps
-
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
-
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
-
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
2
-
8-10 reps
-
RPE 8-9
4A
Press Around
1
2
-
12-15 reps
-
RPE 9-10
4B
Pec Static Stretch
2
0.5 mins
-
5
Y Raise
1
3
-
12-15 reps
-
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
-
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
-
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Standing Shoulder Press (Dumbbell)
3
2
-
8-10 reps
-
RPE 8-9
4A
Press Around
1
2
-
12-15 reps
-
RPE 9-10
4B
Pec Static Stretch
2
0.5 mins
-
5
Y Raise
1
3
-
12-15 reps
-
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
-
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
-
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
3-5 reps
-
RPE 7
2
Larsen Press (Barbell)
2
10 reps
RPE 7
3
Standing Shoulder Press (Dumbbell)
2
2
-
8-10 reps
-
RPE 7
4A
Press Around
1
2
-
12-15 reps
-
RPE 8
4B
Pec Static Stretch
2
0.5 mins
-
5
Y Raise
1
2
-
12-15 reps
-
RPE 8
6A
Tricep Pushdown (Cable)
1
2
8 reps
-
RPE 8
6B
Overhead Tricep Extension (Cable)
1
2
8 reps
-
RPE 8
7
Tricep Extension (Cable)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
2
-
4-6 reps
-
RPE 10
3
Lateral Raise (Cable)
2
2
-
6-8 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
-
4-6 reps
-
RPE 10
5
Tricep Kickback
1
2
-
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
2
-
4-6 reps
-
RPE 10
3
Lateral Raise (Cable)
2
2
-
6-8 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
-
4-6 reps
-
RPE 10
5
Tricep Kickback
1
2
-
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
2
-
4-6 reps
-
RPE 10
3
Lateral Raise (Cable)
2
2
-
6-8 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
-
4-6 reps
-
RPE 10
5
Tricep Kickback
1
2
-
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
2
-
4-6 reps
-
RPE 10
3
Lateral Raise (Cable)
2
2
-
6-8 reps
-
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
-
4-6 reps
-
RPE 10
5
Tricep Kickback
1
2
-
6-8 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
3
20 reps
-
RPE 9
2
Shoulder Press (Machine)
2
3
15 reps
-
RPE 9
3
Cable Crossover
1
3
20 reps
-
RPE 10
4A
Lateral Raise (Dumbbell)
1
3
15 reps
-
RPE 10
4B
Side Delt Static Stretch
3
0.5 mins
-
5
Overhead Tricep Extension (Cable)
1
3
20 reps
-
RPE 10
6
Close-Grip Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
3
20 reps
-
RPE 9
2
Shoulder Press (Machine)
2
3
15 reps
-
RPE 9
3
Cable Crossover
1
3
20 reps
-
RPE 10
4A
Lateral Raise (Dumbbell)
1
3
15 reps
-
RPE 10
4B
Side Delt Static Stretch
3
0.5 mins
-
5
Overhead Tricep Extension (Cable)
1
3
20 reps
-
RPE 10
6
Close-Grip Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown
1
1
10 reps
5 reps
RPE 10
-
3
Chest Supported Row (Machine)
2
3
-
10-12 reps
-
RPE 8-9
4A
Bottom Half DB Lat Pullover
1
2
-
10-12 reps
-
RPE 9-10
4B
Lat Static Stretch
2
0.5 mins
-
5
Face Pull
1
3
-
12-15 reps
-
RPE 9-10
6
Bicep Curl (EZ Bar)
1
3
-
6-8 reps
-
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown
1
1
10 reps
5 reps
RPE 10
-
3
Chest Supported Row (Machine)
2
3
-
10-12 reps
-
RPE 8-9
4A
Bottom Half DB Lat Pullover
1
2
-
10-12 reps
-
RPE 9-10
4B
Lat Static Stretch
2
0.5 mins
-
5
Face Pull
1
3
-
12-15 reps
-
RPE 9-10
6
Bicep Curl (EZ Bar)
1
3
-
6-8 reps
-
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown
1
1
10 reps
5 reps
RPE 10
-
3
Chest Supported Row (Machine)
2
3
-
10-12 reps
-
RPE 8-9
4A
Bottom Half DB Lat Pullover
1
2
-
10-12 reps
-
RPE 9-10
4B
Lat Static Stretch
2
0.5 mins
-
5
Face Pull
1
3
-
12-15 reps
-
RPE 9-10
6
Bicep Curl (EZ Bar)
1
3
-
6-8 reps
-
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown
1
1
10 reps
5 reps
RPE 10
-
3
Chest Supported Row (Machine)
2
3
-
10-12 reps
-
RPE 8-9
4A
Bottom Half DB Lat Pullover
1
2
-
10-12 reps
-
RPE 9-10
4B
Lat Static Stretch
2
0.5 mins
-
5
Face Pull
1
3
-
12-15 reps
-
RPE 9-10
6
Bicep Curl (EZ Bar)
1
3
-
6-8 reps
-
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown
1
1
10 reps
5 reps
RPE 10
-
3
Chest Supported Row (Machine)
2
3
-
10-12 reps
-
RPE 8-9
4A
Bottom Half DB Lat Pullover
1
2
-
10-12 reps
-
RPE 9-10
4B
Lat Static Stretch
2
0.5 mins
-
5
Face Pull
1
3
-
12-15 reps
-
RPE 9-10
6
Bicep Curl (EZ Bar)
1
3
-
6-8 reps
-
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown
1
1
10 reps
5 reps
RPE 10
-
3
Chest Supported Row (Machine)
2
3
-
10-12 reps
-
RPE 7
4A
Bottom Half DB Lat Pullover
1
2
-
10-12 reps
-
RPE 8
4B
Lat Static Stretch
2
0.5 mins
-
5
Face Pull
1
3
-
12-15 reps
-
RPE 8
6
Bicep Curl (EZ Bar)
1
2
-
6-8 reps
-
RPE 8
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
-
4-6 reps
-
RPE 10
2
Pendlay Row
3
2
-
4-6 reps
-
RPE 10
3
Reverse Pec Deck
2
2
-
6-8 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
2
2
-
4-6 reps
-
RPE 10
5
Hammer Curl
1
1
-
4-6 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
-
4-6 reps
-
RPE 10
2
Pendlay Row
3
2
-
4-6 reps
-
RPE 10
3
Reverse Pec Deck
2
2
-
6-8 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
2
2
-
4-6 reps
-
RPE 10
5
Hammer Curl
1
1
-
4-6 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
-
4-6 reps
-
RPE 10
2
Pendlay Row
3
2
-
4-6 reps
-
RPE 10
3
Reverse Pec Deck
2
2
-
6-8 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
2
2
-
4-6 reps
-
RPE 10
5
Hammer Curl
1
1
-
4-6 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
-
4-6 reps
-
RPE 10
2
Pendlay Row
3
2
-
4-6 reps
-
RPE 10
3
Reverse Pec Deck
2
2
-
6-8 reps
-
RPE 10
4
Bicep Curl (EZ Bar)
2
2
-
4-6 reps
-
RPE 10
5
Hammer Curl
1
1
-
4-6 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
20 reps
-
RPE 9
2
Lat Pulldown
1
3
20 reps
-
RPE 9
3
Seated Row (Machine)
2
4
20 reps
-
RPE 9
4
Cable Shrug-In
1
3
20 reps
-
RPE 10
5
Reverse Pec Deck
1
3
20 reps
-
RPE 10
6
Bicep Curl (EZ Bar)
2
1
-
4-6 reps
-
RPE 9
7A
Bicep Curl (EZ Bar)
2
21 reps
RPE 10
7B
Bicep Static Stretch
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
20 reps
-
RPE 9
2
Lat Pulldown
1
3
20 reps
-
RPE 9
3
Seated Row (Machine)
2
4
20 reps
-
RPE 9
4
Cable Shrug-In
1
3
20 reps
-
RPE 10
5
Reverse Pec Deck
1
3
20 reps
-
RPE 10
6
Bicep Curl (EZ Bar)
2
1
-
4-6 reps
-
RPE 9
7A
Bicep Curl (EZ Bar)
2
21 reps
RPE 10
7B
Bicep Static Stretch
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
2-4 reps
-
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
3
-
8-10 reps
-
RPE 8-9
4
Walking Lunge (Dumbbell)
1
2
10 reps
-
RPE 8-9
5
Lying Leg Curl
1
3
-
10-12 reps
-
RPE 9-10
6
Seated Calf Raise
1
4
-
10-12 reps
-
RPE 9-10
7
Decline Crunch (Weighted)
1
3
-
10-12 reps
-
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
2-4 reps
-
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
3
-
8-10 reps
-
RPE 8-9
4
Walking Lunge (Dumbbell)
1
2
10 reps
-
RPE 8-9
5
Lying Leg Curl
1
3
-
10-12 reps
-
RPE 9-10
6
Seated Calf Raise
1
4
-
10-12 reps
-
RPE 9-10
7
Decline Crunch (Weighted)
1
3
-
10-12 reps
-
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
2-4 reps
-
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
3
-
8-10 reps
-
RPE 8-9
4
Walking Lunge (Dumbbell)
1
2
10 reps
-
RPE 8-9
5
Lying Leg Curl
1
3
-
10-12 reps
-
RPE 9-10
6
Seated Calf Raise
1
4
-
10-12 reps
-
RPE 9-10
7
Decline Crunch (Weighted)
1
3
-
10-12 reps
-
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
2-4 reps
-
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
3
-
8-10 reps
-
RPE 8-9
4
Walking Lunge (Dumbbell)
1
2
10 reps
-
RPE 8-9
5
Lying Leg Curl
1
3
-
10-12 reps
-
RPE 9-10
6
Seated Calf Raise
1
4
-
10-12 reps
-
RPE 9-10
7
Decline Crunch (Weighted)
1
3
-
10-12 reps
-
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
2-4 reps
-
RPE 8-9
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
3
-
8-10 reps
-
RPE 8-9
4
Walking Lunge (Dumbbell)
1
2
10 reps
-
RPE 8-9
5
Lying Leg Curl
1
3
-
10-12 reps
-
RPE 9-10
6
Seated Calf Raise
1
4
-
10-12 reps
-
RPE 9-10
7
Decline Crunch (Weighted)
1
3
-
10-12 reps
-
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
1-3 reps
-
RPE 7
2
Squat (Paused)
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
2
-
8-10 reps
-
RPE 7
4
Walking Lunge (Dumbbell)
1
2
10 reps
-
RPE 7
5
Lying Leg Curl
1
2
-
10-12 reps
-
RPE 8
6
Seated Calf Raise
1
2
-
10-12 reps
-
RPE 8
7
Decline Crunch (Weighted)
1
2
-
10-12 reps
-
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Romanian Deadlift (Barbell)
3
2
-
4-6 reps
-
RPE 10
3
Leg Extension
2
2
-
6-8 reps
-
RPE 10
4
Seated Calf Raise
2
2
-
4-6 reps
-
RPE 10
5
Abs Crunch (Weighted)
2
2
-
6-8 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Romanian Deadlift (Barbell)
3
2
-
4-6 reps
-
RPE 10
3
Leg Extension
2
2
-
6-8 reps
-
RPE 10
4
Seated Calf Raise
2
2
-
4-6 reps
-
RPE 10
5
Abs Crunch (Weighted)
2
2
-
6-8 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Romanian Deadlift (Barbell)
3
2
-
4-6 reps
-
RPE 10
3
Leg Extension
2
2
-
6-8 reps
-
RPE 10
4
Seated Calf Raise
2
2
-
4-6 reps
-
RPE 10
5
Abs Crunch (Weighted)
2
2
-
6-8 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
-
3-5 reps
-
RPE 8-9
2
Romanian Deadlift (Barbell)
3
2
-
4-6 reps
-
RPE 10
3
Leg Extension
2
2
-
6-8 reps
-
RPE 10
4
Seated Calf Raise
2
2
-
4-6 reps
-
RPE 10
5
Abs Crunch (Weighted)
2
2
-
6-8 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3
15 reps
-
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
20 reps
-
RPE 9
3
Walking Lunge
1
3
10 reps
-
RPE 9
4
Leg Curl
1
3
8 reps
-
RPE 10
5
Seated Calf Raise
1
3
20 reps
-
RPE 10
6
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
3
15 reps
-
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
20 reps
-
RPE 9
3
Walking Lunge
1
3
10 reps
-
RPE 9
4
Leg Curl
1
3
8 reps
-
RPE 10
5
Seated Calf Raise
1
3
20 reps
-
RPE 10
6
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
-
8-10 reps
-
RPE 8-9
2
Incline Bench Press (Barbell)
2
1
1
1
8 reps
5 reps
12 reps
-
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
2
3
-
10-12 reps
-
RPE 8-9
4A
Lateral Raise (Cable)
1
3
5 reps
-
RPE 9-10
4B
Lateral Raise (Cable)
3
15 reps
RPE 9-10
5
Incline Curl (Dumbbell)
1
3
-
10-12 reps
-
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
-
8-10 reps
-
RPE 8-9
2
Incline Bench Press (Barbell)
2
1
1
1
8 reps
5 reps
12 reps
-
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
2
3
-
10-12 reps
-
RPE 8-9
4A
Lateral Raise (Cable)
1
3
5 reps
-
RPE 9-10
4B
Lateral Raise (Cable)
3
15 reps
RPE 9-10
5
Incline Curl (Dumbbell)
1
3
-
10-12 reps
-
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
-
8-10 reps
-
RPE 8-9
2
Incline Bench Press (Barbell)
2
1
1
1
8 reps
5 reps
12 reps
-
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
2
3
-
10-12 reps
-
RPE 8-9
4A
Lateral Raise (Cable)
1
3
5 reps
-
RPE 9-10
4B
Lateral Raise (Cable)
3
15 reps
RPE 9-10
5
Incline Curl (Dumbbell)
1
3
-
10-12 reps
-
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
-
8-10 reps
-
RPE 8-9
2
Incline Bench Press (Barbell)
2
1
1
1
8 reps
5 reps
12 reps
-
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
2
3
-
10-12 reps
-
RPE 8-9
4A
Lateral Raise (Cable)
1
3
5 reps
-
RPE 9-10
4B
Lateral Raise (Cable)
3
15 reps
RPE 9-10
5
Incline Curl (Dumbbell)
1
3
-
10-12 reps
-
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
-
8-10 reps
-
RPE 8-9
2
Incline Bench Press (Barbell)
2
1
1
1
8 reps
5 reps
12 reps
-
RPE 8-9
RPE 8-9
RPE 8-9
3
Kroc Row
2
3
-
10-12 reps
-
RPE 8-9
4A
Lateral Raise (Cable)
1
3
5 reps
-
RPE 9-10
4B
Lateral Raise (Cable)
3
15 reps
RPE 9-10
5
Incline Curl (Dumbbell)
1
3
-
10-12 reps
-
RPE 9-10
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
-
8-10 reps
-
RPE 7
2
Incline Bench Press (Barbell)
2
1
1
8 reps
5 reps
-
RPE 7
RPE 7
3
Kroc Row
2
2
-
10-12 reps
-
RPE 7
4A
Lateral Raise (Cable)
1
2
5 reps
-
RPE 8
4B
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Incline Curl (Dumbbell)
1
2
-
10-12 reps
-
RPE 8
6
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
-
4-6 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
-
6-8 reps
-
RPE 10
3
Seated Row (Cable)
3
1
-
4-6 reps
-
RPE 10
4
Dip (Weighted)
3
2
-
4-6 reps
-
RPE 10
5
Lateral Raise (Machine)
2
2
-
6-8 reps
-
RPE 10
6
Alternating Dumbbell Curl
2
1
-
4-6 reps
-
RPE 10
7
Tricep Pushdown (Cable)
2
1
-
4-6 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
-
4-6 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
-
6-8 reps
-
RPE 10
3
Seated Row (Cable)
3
1
-
4-6 reps
-
RPE 10
4
Dip (Weighted)
3
2
-
4-6 reps
-
RPE 10
5
Lateral Raise (Machine)
2
2
-
6-8 reps
-
RPE 10
6
Alternating Dumbbell Curl
2
1
-
4-6 reps
-
RPE 10
7
Tricep Pushdown (Cable)
2
1
-
4-6 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
-
4-6 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
-
6-8 reps
-
RPE 10
3
Seated Row (Cable)
3
1
-
4-6 reps
-
RPE 10
4
Dip (Weighted)
3
2
-
4-6 reps
-
RPE 10
5
Lateral Raise (Machine)
2
2
-
6-8 reps
-
RPE 10
6
Alternating Dumbbell Curl
2
1
-
4-6 reps
-
RPE 10
7
Tricep Pushdown (Cable)
2
1
-
4-6 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
-
4-6 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
-
6-8 reps
-
RPE 10
3
Seated Row (Cable)
3
1
-
4-6 reps
-
RPE 10
4
Dip (Weighted)
3
2
-
4-6 reps
-
RPE 10
5
Lateral Raise (Machine)
2
2
-
6-8 reps
-
RPE 10
6
Alternating Dumbbell Curl
2
1
-
4-6 reps
-
RPE 10
7
Tricep Pushdown (Cable)
2
1
-
4-6 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
2-4 reps
-
RPE 8-9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
2
6
3 reps
-
RPE 7-8
4
Standing Shoulder Press (Dumbbell)
2
3
15 reps
-
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10
3 reps
-
RPE 7-8
6
Tricep Pushdown (Cable)
1
3
20 reps
-
RPE 10
7
Bayesian Curl
1
3
20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
-
2-4 reps
-
RPE 8-9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
2
6
3 reps
-
RPE 7-8
4
Standing Shoulder Press (Dumbbell)
2
3
15 reps
-
RPE 9
5
Seated Wide-Grip Row (Cable)
2
10
3 reps
-
RPE 7-8
6
Tricep Pushdown (Cable)
1
3
20 reps
-
RPE 10
7
Bayesian Curl
1
3
20 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
2
4
-
10-12 reps
-
RPE 8-9
4
Glute-Ham Raise
1
3
-
8-10 reps
-
RPE 9-10
5
Leg Extension
1
3
-
8-10 reps
-
RPE 9-10
6
Seated Calf Raise
1
4
-
15-20 reps
-
RPE 9-10
7
Leg Raise (Captain's Chair)
1
3
-
10-20 reps
-
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
2
4
-
10-12 reps
-
RPE 8-9
4
Glute-Ham Raise
1
3
-
8-10 reps
-
RPE 9-10
5
Leg Extension
1
3
-
8-10 reps
-
RPE 9-10
6
Seated Calf Raise
1
4
-
15-20 reps
-
RPE 9-10
7
Leg Raise (Captain's Chair)
1
3
-
10-20 reps
-
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
2
4
-
10-12 reps
-
RPE 8-9
4
Glute-Ham Raise
1
3
-
8-10 reps
-
RPE 9-10
5
Leg Extension
1
3
-
8-10 reps
-
RPE 9-10
6
Seated Calf Raise
1
4
-
15-20 reps
-
RPE 9-10
7
Leg Raise (Captain's Chair)
1
3
-
10-20 reps
-
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
2
4
-
10-12 reps
-
RPE 8-9
4
Glute-Ham Raise
1
3
-
8-10 reps
-
RPE 9-10
5
Leg Extension
1
3
-
8-10 reps
-
RPE 9-10
6
Seated Calf Raise
1
4
-
15-20 reps
-
RPE 9-10
7
Leg Raise (Captain's Chair)
1
3
-
10-20 reps
-
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
-
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
2
4
-
10-12 reps
-
RPE 8-9
4
Glute-Ham Raise
1
3
-
8-10 reps
-
RPE 9-10
5
Leg Extension
1
3
-
8-10 reps
-
RPE 9-10
6
Seated Calf Raise
1
4
-
15-20 reps
-
RPE 9-10
7
Leg Raise (Captain's Chair)
1
3
-
10-20 reps
-
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
4 reps
-
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Press (45 Degrees)
2
2
-
10-12 reps
-
RPE 7
4
Glute-Ham Raise
1
2
-
8-10 reps
-
RPE 8
5
Leg Extension
1
2
-
8-10 reps
-
RPE 8
6
Seated Calf Raise
1
2
-
15-20 reps
-
RPE 8
7
Leg Raise (Captain's Chair)
1
2
-
10-20 reps
-
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
-
4-6 reps
-
RPE 9-10
2
Walking Lunge (Dumbbell)
3
2
-
4-6 reps
-
RPE 10
3
Leg Curl
2
2
-
4-6 reps
-
RPE 10
4
Standing Calf Raise
2
2
-
6-8 reps
-
RPE 10
5
Decline Crunch (Weighted)
2
2
-
6-8 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
-
4-6 reps
-
RPE 9-10
2
Walking Lunge (Dumbbell)
3
2
-
4-6 reps
-
RPE 10
3
Leg Curl
2
2
-
4-6 reps
-
RPE 10
4
Standing Calf Raise
2
2
-
6-8 reps
-
RPE 10
5
Decline Crunch (Weighted)
2
2
-
6-8 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
-
4-6 reps
-
RPE 9-10
2
Walking Lunge (Dumbbell)
3
2
-
4-6 reps
-
RPE 10
3
Leg Curl
2
2
-
4-6 reps
-
RPE 10
4
Standing Calf Raise
2
2
-
6-8 reps
-
RPE 10
5
Decline Crunch (Weighted)
2
2
-
6-8 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
-
4-6 reps
-
RPE 9-10
2
Walking Lunge (Dumbbell)
3
2
-
4-6 reps
-
RPE 10
3
Leg Curl
2
2
-
4-6 reps
-
RPE 10
4
Standing Calf Raise
2
2
-
6-8 reps
-
RPE 10
5
Decline Crunch (Weighted)
2
2
-
6-8 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
8 reps
-
RPE 9
2
Leg Press (45 Degrees)
2
2
20 reps
-
RPE 9
3
Leg Extension
1
5
20 reps
-
RPE 10
4
Lying Leg Curl
1
3
20 reps
-
RPE 10
5
Seated Calf Raise
1
3
20 reps
-
RPE 10
6
Abs Crunch (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
8 reps
-
RPE 9
2
Leg Press (45 Degrees)
2
2
20 reps
-
RPE 9
3
Leg Extension
1
5
20 reps
-
RPE 10
4
Lying Leg Curl
1
3
20 reps
-
RPE 10
5
Seated Calf Raise
1
3
20 reps
-
RPE 10
6
Abs Crunch (Weighted)
3
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
-
3-5 Reps
-
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Standing Shoulder Press (Dumbbell)
3 Sets
2 Sets
-
8-10 Reps
-
@8-9
4A
Press Around
1 Set
2 Sets
-
12-15 Reps
-
@9-10
4B
Pec Static Stretch
2 Sets
0.5 mins
-
5
Y Raise
1 Set
3 Sets
-
12-15 Reps
-
@9-10
6A
Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
-
@9-10
6B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
8 Reps
-
@9-10
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Lat Pulldown
1 Set
1 Set
10 Reps
5 Reps
@10
-
3
Chest Supported Row (Machine)
2 Sets
3 Sets
-
10-12 Reps
-
@8-9
4A
Bottom Half DB Lat Pullover
1 Set
2 Sets
-
10-12 Reps
-
@9-10
4B
Lat Static Stretch
2 Sets
0.5 mins
-
5
Face Pull
1 Set
3 Sets
-
12-15 Reps
-
@9-10
6
Bicep Curl (EZ Bar)
1 Set
3 Sets
-
6-8 Reps
-
@9-10
7
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
-
2-4 Reps
-
@8-9
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
-
8-10 Reps
-
@8-9
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
-
@8-9
5
Lying Leg Curl
1 Set
3 Sets
-
10-12 Reps
-
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
10-12 Reps
-
@9-10
7
Decline Crunch (Weighted)
1 Set
3 Sets
-
10-12 Reps
-
@9-10
Day 4
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
-
8-10 Reps
-
@8-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
-
@8-9
@8-9
@8-9
3
Kroc Row
2 Sets
3 Sets
-
10-12 Reps
-
@8-9
4A
Lateral Raise (Cable)
1 Set
3 Sets
5 Reps
-
@9-10
4B
Lateral Raise (Cable)
3 Sets
15 Reps
@9-10
5
Incline Curl (Dumbbell)
1 Set
3 Sets
-
10-12 Reps
-
@9-10
6
Diamond Pushup
1 Set
AMRAP
@10
Day 5
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
-
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press (45 Degrees)
2 Sets
4 Sets
-
10-12 Reps
-
@8-9
4
Glute-Ham Raise
1 Set
3 Sets
-
8-10 Reps
-
@9-10
5
Leg Extension
1 Set
3 Sets
-
8-10 Reps
-
@9-10
6
Seated Calf Raise
1 Set
4 Sets
-
15-20 Reps
-
@9-10
7
Leg Raise (Captain's Chair)
1 Set
3 Sets
-
10-20 Reps
-
@9-10