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Jeff Nipard's PPL x6

by gino morichetti
2 athletes joined
5.0
(1 rating)

Program Description

Is a workout routine science based with the best optimization for muscle growth. I think it is for +intermediate people who want something different but efficient

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 12:57
  • Last Edited
    Feb 15, 2025 11:56
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8-9
2
Arnold Press
3
8-10 reps
RPE 8-9
3
Cable Crossover
2
12-15 reps
RPE 9-10
4
Pec Stretch
2
0.5 mins
RPE 7
5
Y Raise
3
12-15 reps
RPE 9-10
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
6B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Lateral Raise (Cable)
3
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Lateral Raise (Cable)
3
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Lateral Raise (Cable)
3
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 8-9
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Lateral Raise (Cable)
3
6-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
4-6 reps
RPE 10
5
Tricep Kickback
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Side Delt Static Stretch
3
0.5 mins
RPE 7
6
Overhead Tricep Extension (Cable)
3
20 reps
RPE 10
7
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Side Delt Static Stretch
3
0.5 mins
RPE 7
6
Overhead Tricep Extension (Cable)
3
20 reps
RPE 10
7
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Side Delt Static Stretch
3
0.5 mins
RPE 7
6
Overhead Tricep Extension (Cable)
3
20 reps
RPE 10
7
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
RPE 9.5-10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
3
Pullover (Dumbbell)
2
10-12 reps
RPE 9-10
4
Lat Static Stretch
2
0.5 mins
RPE 7
5
Face Pull
3
12-15 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9-10
7
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Curl
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Curl
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Curl
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
4-6 reps
RPE 10
2
Pendlay Row
2
4-6 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
4-6 reps
RPE 10
5
Hammer Curl
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
20 reps
RPE 9
2
Lat Pulldown
3
20 reps
RPE 9
3
Cable Low Row
4
20 reps
RPE 9
4
Shrug (Dumbbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
2
4-6 reps
21-22 reps
RPE 9
RPE 10
7
Bicep Static Stretch
2
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
20 reps
RPE 9
2
Lat Pulldown
3
20 reps
RPE 9
3
Cable Low Row
4
20 reps
RPE 9
4
Shrug (Dumbbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
2
4-6 reps
21-22 reps
RPE 9
RPE 10
7
Bicep Static Stretch
2
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
20 reps
RPE 9
2
Lat Pulldown
3
20 reps
RPE 9
3
Cable Low Row
4
20 reps
RPE 9
4
Shrug (Dumbbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
2
4-6 reps
21-22 reps
RPE 9
RPE 10
7
Bicep Static Stretch
2
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2-4 reps
4-5 reps
RPE 8-9
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8-9
4
Hamstring Curl
3
10-12 reps
RPE 9-10
5
Calf Raise (Leg Press)
4
10-12 reps
RPE 9-10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
4-6 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Plank
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Plank
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 7-8
2
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
20 reps
RPE 10
6
Plank
2
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Barbell Incline Press
1
1
1
8 reps
5 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8-9
3
Skull Crusher (Barbell)
3
6-8 reps
RPE 8-9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Cable)
3
20 reps
RPE 9-10
6
Front Raise
2
15-20 reps
RPE 9-10
7
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
2
Dip (Weighted)
2
4-6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
RPE 8-9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 9
4
Dip (Weighted)
3
15-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
RPE 8-9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 9
4
Dip (Weighted)
3
15-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
RPE 8-9
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Standing Shoulder Press (Dumbbell)
3
15 reps
RPE 9
4
Dip (Weighted)
3
15-20 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8-9
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
3
10-12 reps
RPE 8-9
4
Shrug (Dumbbell)
3
10-12 reps
RPE 9-10
5
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Seated Row (Cable)
2
4-6 reps
RPE 10
3
Shrug (Dumbbell)
2
4-6 reps
RPE 10
4
Alternating Dumbbell Curl
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Seated Row (Cable)
2
4-6 reps
RPE 10
3
Shrug (Dumbbell)
2
4-6 reps
RPE 10
4
Alternating Dumbbell Curl
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Seated Row (Cable)
2
4-6 reps
RPE 10
3
Shrug (Dumbbell)
2
4-6 reps
RPE 10
4
Alternating Dumbbell Curl
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-6 reps
RPE 10
2
Seated Row (Cable)
2
4-6 reps
RPE 10
3
Shrug (Dumbbell)
2
4-6 reps
RPE 10
4
Alternating Dumbbell Curl
2
4-6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
RPE 7-8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 7-8
3
Barbell Row
3
6 reps
RPE 7-8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
6
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
RPE 7-8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 7-8
3
Barbell Row
3
6 reps
RPE 7-8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
6
Face Pull
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
3 reps
RPE 7-8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 7-8
3
Barbell Row
3
6 reps
RPE 7-8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
15 reps
RPE 10
6
Face Pull
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8-9
RPE 8-9
2
Leg Press
4
10-12 reps
RPE 8-9
3
Lying Leg Curl
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Seated Calf Raise
4
15-20 reps
RPE 9-10
6
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9-10
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9-10
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9-10
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-6 reps
RPE 9-10
2
Walking Lunge (Dumbbell)
2
4-6 reps
RPE 10
3
Leg Curl
2
4-6 reps
RPE 10
4
Standing Calf Raise
2
6-8 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 9
2
Leg Press
2
20 reps
RPE 9
3
Leg Extension
5
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 9
2
Leg Press
2
20 reps
RPE 9
3
Leg Extension
5
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
RPE 9
2
Leg Press
2
20 reps
RPE 9
3
Leg Extension
5
20 reps
RPE 10
4
Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
6
Abs Crunch (Weighted)
1
20 reps
RPE 10
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8-9
2
Arnold Press
3 Sets
8-10 Reps
@8-9
3
Cable Crossover
2 Sets
12-15 Reps
@9-10
4
Pec Stretch
2 Sets
0.5 mins
@7
5
Y Raise
3 Sets
12-15 Reps
@9-10
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9-10
6B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9-10
7
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@4-5
@6-7
@7-8
@9-10
@9.5-10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8-9
3
Pullover (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Lat Static Stretch
2 Sets
0.5 mins
@7
5
Face Pull
3 Sets
12-15 Reps
@9-10
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9-10
7
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2-4 Reps
4-5 Reps
@8-9
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8-9
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8-9
4
Hamstring Curl
3 Sets
10-12 Reps
@9-10
5
Calf Raise (Leg Press)
4 Sets
10-12 Reps
@9-10
6
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@9-10
Day 4
1
Close Grip Barbell Incline Press
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@8-9
@8-9
@8-9
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8-9
3
Skull Crusher (Barbell)
3 Sets
6-8 Reps
@8-9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@9-10
5
Lateral Raise (Cable)
3 Sets
20 Reps
@9-10
6
Front Raise
2 Sets
15-20 Reps
@9-10
7
Push Up
1 Set
AMRAP
@10
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
@8-9
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Kroc Row
3 Sets
10-12 Reps
@8-9
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
@9-10
5
Pec Deck (Machine)
3 Sets
10-12 Reps
@9-10
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9-10
Day 6
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@8-9
@8-9
2
Leg Press
4 Sets
10-12 Reps
@8-9
3
Lying Leg Curl
3 Sets
8-10 Reps
@9-10
4
Leg Extension
3 Sets
8-10 Reps
@9-10
5
Seated Calf Raise
4 Sets
15-20 Reps
@9-10
6
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9-10