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Jeff Nippard powerbuilding program phase 1

by Bryce B.
39 athletes joined
5.0
(1 rating)

Program Description

Build muscle and strength equally

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2025 12:28
  • Last Edited
    Feb 21, 2025 01:01
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
80%
70%
2
Seated Overhead Press (Dumbbell)
3
8 reps
70%
3
Glute-Ham Raise
3
8 reps
RPE 7
4
T-Bar Row
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Pull Through (Cable)
3
12 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
77%
2
Squat (Barbell)
2
6 reps
75%
3
Seated Overhead Press (Dumbbell)
3
8 reps
73%
4
Glute-Ham Raise
2
10 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
3
3 reps
80%
3
Squat (Paused)
2
2 reps
RPE 7
4
Pull Through (Cable)
3
12 reps
RPE 9
5
Leg Curl
3
8 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
2
4 reps
80%
3
Seated Overhead Press (Dumbbell)
3
8 reps
75%
4
Glute-Ham Raise
2
10 reps
RPE 8
5
T-Bar Row
3
12 reps
RPE 9
6
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Squat (Paused)
2
8 reps
RPE 6
3
Pull Through (Cable)
2
12 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Standing Calf Raise
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Barbell)
2
2 reps
85%
3
Overhead Press (Barbell)
4
8 reps
7%
4
Glute-Ham Raise
2
10 reps
RPE 8
5
High Row
2
12 reps
RPE 9
6
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Pull Through (Cable)
3
12 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Glute-Ham Raise
2
10 reps
RPE 7
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Lat Pulldown
2
12 reps
RPE 8
3
Incline Curl (Dumbbell)
4
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Squat (Paused)
2
6 reps
RPE 6
3
Leg Curl
2
8 reps
RPE 6
4
Standing Calf Raise
2
10 reps
RPE 6
5
Hanging Leg Raise
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
3 reps
85%
3
Bench Press (Barbell)
2
10 reps
67%
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
90%
2
Bench Press (Barbell)
3
6 reps
77%
3
Chin-Up (Weighted)
3
8 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
6
Face Pull
2
15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
8
Concentration Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Bench Press (Barbell)
1
6 reps
80%
3
Bench Press (Barbell)
2
8 reps
72%
4
Hip Adductor (Machine)
2
15 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Seated Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77%
2
Chin-Up (Weighted)
3
10 reps
80%
3
Arnold Press
2
10 reps
RPE 9
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Concentration Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
1
4 reps
85%
3
Bench Press (Barbell)
2
6 reps
80%
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 8
6
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
77%
2
Chin-Up (Bodyweight)
2
8 reps
RPE 6
3
Arnold Press
2
10 reps
RPE 6
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 6
5
Face Pull
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Concentration Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
75%
2
Bench Press (Barbell)
1
3 reps
90%
3
Bench Press (Barbell)
2
4 reps
80%
4
Hip Abductor (Machine)
3
15 reps
RPE 9
5
Pull-Up (Weighted)
3
5 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
77%
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Arnold Press
2
10 reps
RPE 9
4
T-Bar Row
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
7
Concentration Curl
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
2 reps
90%
3
Bench Press (Barbell)
2
2 reps
87%
4
Hip Abductor (Machine)
3
15 reps
RPE 9
5
Pull-Up (Weighted)
3
5 reps
RPE 7
6
Standing Calf Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Leg Curl
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
72%
2
Chin-Up (Assisted)
2
8 reps
RPE 7
3
Overhead Press (Barbell)
2
4 reps
75%
4
T-Bar Row
2
12 reps
RPE 7
5
Face Pull
2
15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Concentration Curl
2
12 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Face Pull
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Good Morning
2
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
5
Lateral Banded Walk
3
15 reps
RPE 9
6
Hanging Leg Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 9
6
Face Pull
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Good Morning
2
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 9
6
Face Pull
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Low Bar)
2
7 reps
75%
3
Leg Extension
3
12 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 8
5
Lateral Banded Walk
3
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
75%
2
Good Morning
2
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 10
5
Hip Abductor (Machine)
3
15 reps
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82%
2
Dip (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
15 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 7
4
Cable Crunch
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
T-Bar Row
3
10 reps
RPE 7
4
Nordic Curl
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4 reps
80%
2
Lat Pulldown
2
10 reps
RPE 9
3
Bench Press (Close Grip)
2
12 reps
RPE 7
4
Bent Over Row (Barbell)
2
10 reps
RPE 7
5
Pec Deck (Machine)
2
15 reps
RPE 9
6
Shrug (Dumbbell)
2
15 reps
RPE 9
7A
Upright Row (Dumbbell)
2
15 reps
RPE 9
8
Skull Crusher (Barbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
77%
2
Bench Press (Paused)
4
5 reps
75%
3
T-Bar Row
3
10 reps
RPE 7
4
Nordic Curl
2
8 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6 reps
80%
2
Lat Pulldown
2
10 reps
RPE 9
3
Bench Press (Barbell)
2
12 reps
RPE 7
4
Pendlay Row
2
10 reps
RPE 7
5
Pec Deck (Machine)
2
15 reps
RPE 9
6
Shrug (Dumbbell)
2
15 reps
RPE 9
7
Lying Reverse Fly
2
15 reps
RPE 9
8
Skull Crusher (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
82%
2
Bench Press (Paused)
3
6 reps
75%
3
T-Bar Row
3
10 reps
RPE 7
4
Nordic Curl
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
4 reps
82%
2
Lat Pulldown
2
10 reps
RPE 7
3
Deficit Push Up
2
AMRAP
RPE 10
4
Pendlay Row
2
10 reps
RPE 7
5
Pec Deck (Machine)
2
15 reps
RPE 7
6
Shrug (Dumbbell)
2
15 reps
RPE 7
7
Upright Row (Barbell)
2
15 reps
RPE 7
8
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Bench Press (Paused)
4
6 reps
75%
3
T-Bar Row
3
10 reps
RPE 7
4
Nordic Curl
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
82%
2
Lat Pulldown
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Pendlay Row
2
10 reps
RPE 7
5
Shrug (Dumbbell)
2
15 reps
RPE 10
6
Lying Reverse Fly
2
15 reps
RPE 10
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
3
5 reps
77%
3
T-Bar Row
3
10 reps
RPE 7
4
Nordic Curl
3
8 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2A
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4A
Tricep Extension (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6A
Band Pull Apart
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 9
9
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
8 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Neck Flexion
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Extension (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6A
Pull-Up (Band)
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Bicycle Crunch
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
3
Hyperextension
2
10 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Neck Flexion
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Extension (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6A
Band Pull Apart
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 9
9
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 6
3
Hyperextension
2
8 reps
RPE 6
4
Seated Calf Raise
3
15 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Neck Flexion
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6A
Band Pull Apart
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 9
9
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
3
Hyperextension
2
8 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
6
Neck Flexion
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 8
2A
Skull Crusher (Barbell)
3
10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Extension (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Band Pull Apart
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Cable Crunch
3
15 reps
RPE 9
9
Neck Flexion
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
2
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
2
10 reps
RPE 7
3
Dip (Weighted)
2
10 reps
RPE 7
4
Bent Over Row (Dumbbell)
2
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 9
7
Bicycle Crunch
2
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Pull-Up (Weighted)
2
AMRAP
-
3
Dip (Weighted)
2
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 9
5
Bicep Curl (Barbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 9
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
80%
70%
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
70%
3
Glute-Ham Raise
3 Sets
8 Reps
@7
4
T-Bar Row
3 Sets
12 Reps
@9
5
Hammer Curl
3 Sets
20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
3 Reps
85%
3
Bench Press (Barbell)
2 Sets
10 Reps
67%
4
Hip Adductor (Machine)
3 Sets
15 Reps
@9
5
Pull-Up (Weighted)
3 Sets
8 Reps
@8
6
Standing Calf Raise
3 Sets
8 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
3 Sets
8 Reps
@8
3
Hanging Leg Raise
3 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Face Pull
4 Sets
15 Reps
@9
Day 4
1
Deadlift (Paused)
4 Sets
2 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
T-Bar Row
3 Sets
10 Reps
@7
4
Nordic Curl
3 Sets
8 Reps
@8
5
Shrug (Dumbbell)
3 Sets
20 Reps
@9
Day 5
1
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
2A
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
21 Reps
@10
4A
Tricep Extension (Cable)
3 Sets
21 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
6A
Band Pull Apart
3 Sets
20 Reps
@9
7
Standing Calf Raise
3 Sets
12 Reps
@9
8
Cable Crunch
3 Sets
15 Reps
@9
9
Neck Flexion
3 Sets
15 Reps
@8