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Jeff Nippard Pure Bodybuilding Upper Lower

by Tyler Dunlap
12 athletes joined

Program Description

Gains

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2024 04:25
  • Last Edited
    Apr 13, 2025 12:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Smith Machine)
3
1
8 reps
8 reps
RPE 7
RPE 8
4
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 7
RPE 8
5
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 8
6
Lat Prayer
2
1
12 reps
12 reps
RPE 7
RPE 8
7
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
14 reps
14 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Cross Body Tricep Pushdown
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
14 reps
14 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Cross Body Tricep Pushdown
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
14 reps
14 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Cross Body Tricep Pushdown
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
14 reps
14 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Cross Body Tricep Pushdown
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
14 reps
14 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Wide Grip Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Cross Body Tricep Pushdown
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Leg Press
1
1
1
4 reps
6 reps
8 reps
RPE 7
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3A
Chin-Up (Assisted)
2
1
8 reps
8 reps
RPE 9
RPE 10
3B
Dip (Assisted)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Machine Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3A
Chin-Up (Assisted)
2
1
8 reps
8 reps
RPE 9
RPE 10
3B
Dip (Assisted)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Machine Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3A
Chin-Up (Assisted)
2
1
8 reps
8 reps
RPE 9
RPE 10
3B
Dip (Assisted)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Machine Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3A
Chin-Up (Assisted)
2
1
8 reps
8 reps
RPE 9
RPE 10
3B
Dip (Assisted)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Seated Machine Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
2
Seated Military Press (Smith Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
3A
Chin-Up (Assisted)
2
1
8 reps
8 reps
RPE 7
RPE 8
3B
Dip (Assisted)
2
1
8 reps
8 reps
RPE 7
RPE 8
4
Seated Machine Curl
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
MTS Low Row Machine
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
MTS Low Row Machine
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
MTS Low Row Machine
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
MTS Low Row Machine
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
MTS Low Row Machine
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Sissy Squat
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Sissy Squat
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Sissy Squat
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Sissy Squat
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 7
RPE 8
2
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 6
RPE 7
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4B
Sissy Squat
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute Bridge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute Bridge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute Bridge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute Bridge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute Bridge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4A
Hip Adductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4B
Hip Abductor (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Machine Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Close Grip Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
7
Cable Crunch
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Machine Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Close Grip Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
7
Cable Crunch
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Machine Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Close Grip Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
7
Cable Crunch
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Seated Machine Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Close Grip Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
7
Cable Crunch
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Machine Curl
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Cable Crunch
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Nordic Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Close Grip Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Roman Chair Sit Up
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Nordic Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Close Grip Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Roman Chair Sit Up
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Nordic Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Close Grip Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Roman Chair Sit Up
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Nordic Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Close Grip Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Roman Chair Sit Up
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Reverse Nordic Curl
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Close Grip Bench Press (Smith Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Seated Dumbbell Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
7
Roman Chair Sit Up
2
1
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Leg Press
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Seated Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
Day 3
1
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Military Press (Smith Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3A
Chin-Up (Assisted)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3B
Dip (Assisted)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Seated Machine Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Reverse Pec Deck
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 4
1
Leg Curl
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
4A
Hip Adductor (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4B
Sissy Squat
3 Sets
10 Reps
@8
5
Calf Raise (Leg Press)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 5
1
Hip Abductor (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Seated Machine Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Close Grip Bench Press (Smith Machine)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
7
Cable Crunch
3 Sets
10 Reps
@9
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Pull-Up (Assisted)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Incline Bench Press (Smith Machine)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
6
Lat Prayer
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10