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MODIFIED JEFF NIPPARD UPPER/LOWER PROGRAM

by Bertoni Lee
6 athletes joined

Program Description

I used JEFF NIPPARD’S UPPER/LOWER SIZE AND STRENGTH PROGRAM as a template and changed some exercises to better suit my preferences and equipment access.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 14, 2025 12:01
  • Last Edited
    Apr 17, 2025 01:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
2
20 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Kettlebell Swing
3
10 reps
RPE 7
6
Cable Crunch
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
2
20 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Kettlebell Swing
3
10 reps
RPE 7
6
Cable Crunch
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
2
20 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Kettlebell Swing
3
10 reps
RPE 7
6
Cable Crunch
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
2
20 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Kettlebell Swing
3
10 reps
RPE 7
6
Cable Crunch
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
2
20 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Kettlebell Swing
3
10 reps
RPE 7
6
Cable Crunch
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
2
20 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Kettlebell Swing
3
10 reps
RPE 7
6
Cable Crunch
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
2
20 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Kettlebell Swing
3
10 reps
RPE 7
6
Cable Crunch
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
2
20 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Kettlebell Swing
3
10 reps
RPE 7
6
Cable Crunch
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Press
2
20 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Kettlebell Swing
3
10 reps
RPE 7
6
Cable Crunch
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
10 reps
RPE 8
3
3s PAUSE DUMBBELL INCLINE PRESS
3
8 reps
RPE 8
4
Stiff Leg Rows
3
20 reps
RPE 8
5
Shoulder Press (Machine)
2
12 reps
RPE 8
6
Cuffed Behind-The-Back Lateral Raise
3
24 reps
RPE 9
7
Bent Over Cable Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
10 reps
RPE 8
3
3s PAUSE DUMBBELL INCLINE PRESS
3
8 reps
RPE 8
4
Stiff Leg Rows
3
20 reps
RPE 8
5
Shoulder Press (Machine)
2
12 reps
RPE 8
6
Cuffed Behind-The-Back Lateral Raise
3
24 reps
RPE 9
7
Bent Over Cable Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
10 reps
RPE 8
3
3s PAUSE DUMBBELL INCLINE PRESS
3
8 reps
RPE 8
4
Stiff Leg Rows
3
20 reps
RPE 8
5
Shoulder Press (Machine)
2
12 reps
RPE 8
6
Cuffed Behind-The-Back Lateral Raise
3
24 reps
RPE 9
7
Bent Over Cable Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
10 reps
RPE 8
3
3s PAUSE DUMBBELL INCLINE PRESS
3
8 reps
RPE 8
4
Stiff Leg Rows
3
20 reps
RPE 8
5
Shoulder Press (Machine)
2
12 reps
RPE 8
6
Cuffed Behind-The-Back Lateral Raise
3
24 reps
RPE 9
7
Bent Over Cable Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
10 reps
RPE 8
3
3s PAUSE DUMBBELL INCLINE PRESS
3
8 reps
RPE 8
4
Stiff Leg Rows
3
20 reps
RPE 8
5
Shoulder Press (Machine)
2
12 reps
RPE 8
6
Cuffed Behind-The-Back Lateral Raise
3
24 reps
RPE 9
7
Bent Over Cable Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
10 reps
RPE 8
3
3s PAUSE DUMBBELL INCLINE PRESS
3
8 reps
RPE 8
4
Stiff Leg Rows
3
20 reps
RPE 8
5
Shoulder Press (Machine)
2
12 reps
RPE 8
6
Cuffed Behind-The-Back Lateral Raise
3
24 reps
RPE 9
7
Bent Over Cable Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
10 reps
RPE 8
3
3s PAUSE DUMBBELL INCLINE PRESS
3
8 reps
RPE 8
4
Stiff Leg Rows
3
20 reps
RPE 8
5
Shoulder Press (Machine)
2
12 reps
RPE 8
6
Cuffed Behind-The-Back Lateral Raise
3
24 reps
RPE 9
7
Bent Over Cable Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
10 reps
RPE 8
3
3s PAUSE DUMBBELL INCLINE PRESS
3
8 reps
RPE 8
4
Stiff Leg Rows
3
20 reps
RPE 8
5
Shoulder Press (Machine)
2
12 reps
RPE 8
6
Cuffed Behind-The-Back Lateral Raise
3
24 reps
RPE 9
7
Bent Over Cable Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Lat Pulldown
3
10 reps
RPE 8
3
3s PAUSE DUMBBELL INCLINE PRESS
3
8 reps
RPE 8
4
Stiff Leg Rows
3
20 reps
RPE 8
5
Shoulder Press (Machine)
2
12 reps
RPE 8
6
Cuffed Behind-The-Back Lateral Raise
3
24 reps
RPE 9
7
Bent Over Cable Curl
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
10 reps
RPE 3
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Unilateral Leg Extension
3
12 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
10 reps
RPE 3
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Unilateral Leg Extension
3
12 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
10 reps
RPE 3
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Unilateral Leg Extension
3
12 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
10 reps
RPE 3
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Unilateral Leg Extension
3
12 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
10 reps
RPE 3
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Unilateral Leg Extension
3
12 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
10 reps
RPE 3
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Unilateral Leg Extension
3
12 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
10 reps
RPE 3
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Unilateral Leg Extension
3
12 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
10 reps
RPE 3
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Unilateral Leg Extension
3
12 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
10 reps
RPE 3
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Unilateral Leg Extension
3
12 reps
RPE 8
6
Hip Adductor (Machine)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Muscle Snatch
4
5 reps
75%
2
Underhand Lat Pulldown
3
6 reps
RPE 6
3
Incline Narrow Grip Bench Press
3
12 reps
60%
4
Close Grip Cable Row
3
15 reps
RPE 8
5
Chest Fly (Machine)
3
21 reps
RPE 8
6
Chest Supported Row (Machine)
2
20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
8
CABLE SIDE BEND
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Muscle Snatch
4
5 reps
75%
2
Underhand Lat Pulldown
3
6 reps
RPE 6
3
Incline Narrow Grip Bench Press
3
12 reps
60%
4
Close Grip Cable Row
3
15 reps
RPE 8
5
Chest Fly (Machine)
3
21 reps
RPE 8
6
Chest Supported Row (Machine)
2
20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
8
CABLE SIDE BEND
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Muscle Snatch
4
5 reps
75%
2
Underhand Lat Pulldown
3
6 reps
RPE 6
3
Incline Narrow Grip Bench Press
3
12 reps
60%
4
Close Grip Cable Row
3
15 reps
RPE 8
5
Chest Fly (Machine)
3
21 reps
RPE 8
6
Chest Supported Row (Machine)
2
20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
8
CABLE SIDE BEND
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Muscle Snatch
4
5 reps
75%
2
Underhand Lat Pulldown
3
6 reps
RPE 6
3
Incline Narrow Grip Bench Press
3
12 reps
60%
4
Close Grip Cable Row
3
15 reps
RPE 8
5
Chest Fly (Machine)
3
21 reps
RPE 8
6
Chest Supported Row (Machine)
2
20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
8
CABLE SIDE BEND
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Muscle Snatch
4
5 reps
75%
2
Underhand Lat Pulldown
3
6 reps
RPE 6
3
Incline Narrow Grip Bench Press
3
12 reps
60%
4
Close Grip Cable Row
3
15 reps
RPE 8
5
Chest Fly (Machine)
3
21 reps
RPE 8
6
Chest Supported Row (Machine)
2
20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
8
CABLE SIDE BEND
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Muscle Snatch
4
5 reps
75%
2
Underhand Lat Pulldown
3
6 reps
RPE 6
3
Incline Narrow Grip Bench Press
3
12 reps
60%
4
Close Grip Cable Row
3
15 reps
RPE 8
5
Chest Fly (Machine)
3
21 reps
RPE 8
6
Chest Supported Row (Machine)
2
20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
8
CABLE SIDE BEND
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Muscle Snatch
4
5 reps
75%
2
Underhand Lat Pulldown
3
6 reps
RPE 6
3
Incline Narrow Grip Bench Press
3
12 reps
60%
4
Close Grip Cable Row
3
15 reps
RPE 8
5
Chest Fly (Machine)
3
21 reps
RPE 8
6
Chest Supported Row (Machine)
2
20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
8
CABLE SIDE BEND
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Muscle Snatch
4
5 reps
75%
2
Underhand Lat Pulldown
3
6 reps
RPE 6
3
Incline Narrow Grip Bench Press
3
12 reps
60%
4
Close Grip Cable Row
3
15 reps
RPE 8
5
Chest Fly (Machine)
3
21 reps
RPE 8
6
Chest Supported Row (Machine)
2
20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
8
CABLE SIDE BEND
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Muscle Snatch
4
5 reps
75%
2
Underhand Lat Pulldown
3
6 reps
RPE 6
3
Incline Narrow Grip Bench Press
3
12 reps
60%
4
Close Grip Cable Row
3
15 reps
RPE 8
5
Chest Fly (Machine)
3
21 reps
RPE 8
6
Chest Supported Row (Machine)
2
20 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
8
CABLE SIDE BEND
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Pull Through (Cable)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Cable Crunch
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Pull Through (Cable)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Cable Crunch
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Pull Through (Cable)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Cable Crunch
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Pull Through (Cable)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Cable Crunch
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Pull Through (Cable)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Cable Crunch
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Pull Through (Cable)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Cable Crunch
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Pull Through (Cable)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Cable Crunch
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Pull Through (Cable)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Cable Crunch
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Pull Through (Cable)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Cable Crunch
4
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
65%
2A
Underhand Lat Pulldown
3
3 reps
-
2B
Underhand Lat Pulldown
3
AMRAP
-
3
Dip (Weighted)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Hang Muscle Snatch
3
12 reps
RPE 8
6
JM Press
3
12 reps
RPE 9
7
Sled Push
3
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
65%
2A
Underhand Lat Pulldown
3
3 reps
-
2B
Underhand Lat Pulldown
3
AMRAP
-
3
Dip (Weighted)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Hang Muscle Snatch
3
12 reps
RPE 8
6
JM Press
3
12 reps
RPE 9
7
Sled Push
3
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
65%
2A
Underhand Lat Pulldown
3
3 reps
-
2B
Underhand Lat Pulldown
3
AMRAP
-
3
Dip (Weighted)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Hang Muscle Snatch
3
12 reps
RPE 8
6
JM Press
3
12 reps
RPE 9
7
Sled Push
3
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
65%
2A
Underhand Lat Pulldown
3
3 reps
-
2B
Underhand Lat Pulldown
3
AMRAP
-
3
Dip (Weighted)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Hang Muscle Snatch
3
12 reps
RPE 8
6
JM Press
3
12 reps
RPE 9
7
Sled Push
3
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
65%
2A
Underhand Lat Pulldown
3
3 reps
-
2B
Underhand Lat Pulldown
3
AMRAP
-
3
Dip (Weighted)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Hang Muscle Snatch
3
12 reps
RPE 8
6
JM Press
3
12 reps
RPE 9
7
Sled Push
3
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
65%
2A
Underhand Lat Pulldown
3
3 reps
-
2B
Underhand Lat Pulldown
3
AMRAP
-
3
Dip (Weighted)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Hang Muscle Snatch
3
12 reps
RPE 8
6
JM Press
3
12 reps
RPE 9
7
Sled Push
3
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
65%
2A
Underhand Lat Pulldown
3
3 reps
-
2B
Underhand Lat Pulldown
3
AMRAP
-
3
Dip (Weighted)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Hang Muscle Snatch
3
12 reps
RPE 8
6
JM Press
3
12 reps
RPE 9
7
Sled Push
3
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
65%
2A
Underhand Lat Pulldown
3
3 reps
-
2B
Underhand Lat Pulldown
3
AMRAP
-
3
Dip (Weighted)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Hang Muscle Snatch
3
12 reps
RPE 8
6
JM Press
3
12 reps
RPE 9
7
Sled Push
3
4 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
65%
2A
Underhand Lat Pulldown
3
3 reps
-
2B
Underhand Lat Pulldown
3
AMRAP
-
3
Dip (Weighted)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Hang Muscle Snatch
3
12 reps
RPE 8
6
JM Press
3
12 reps
RPE 9
7
Sled Push
3
4 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
75%
2
Deficit Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Press
2 Sets
20 Reps
@8
4
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
5
Kettlebell Swing
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
30 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
70%
2
Lat Pulldown
3 Sets
10 Reps
@8
3
3s PAUSE DUMBBELL INCLINE PRESS
3 Sets
8 Reps
@8
4
Stiff Leg Rows
3 Sets
20 Reps
@8
5
Shoulder Press (Machine)
2 Sets
12 Reps
@8
6
Cuffed Behind-The-Back Lateral Raise
3 Sets
24 Reps
@9
7
Bent Over Cable Curl
3 Sets
15-20 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
10 Reps
@3
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
20 Reps
@8
5
Unilateral Leg Extension
3 Sets
12 Reps
@8
6
Hip Adductor (Machine)
3 Sets
15-20 Reps
@9
Day 4
1
Hang Muscle Snatch
4 Sets
5 Reps
75%
2
Underhand Lat Pulldown
3 Sets
6 Reps
@6
3
Incline Narrow Grip Bench Press
3 Sets
12 Reps
60%
4
Close Grip Cable Row
3 Sets
15 Reps
@8
5
Chest Fly (Machine)
3 Sets
21 Reps
@8
6
Chest Supported Row (Machine)
2 Sets
20 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
15 Reps
@8
8
CABLE SIDE BEND
3 Sets
30 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@9
4
Pull Through (Cable)
3 Sets
15 Reps
@9
5
Hip Abductor (Machine)
3 Sets
15 Reps
@8
6
Cable Crunch
4 Sets
25 Reps
-
Day 6
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
65%
2A
Underhand Lat Pulldown
3 Sets
3 Reps
-
2B
Underhand Lat Pulldown
3 Sets
AMRAP
-
3
Dip (Weighted)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
5
Hang Muscle Snatch
3 Sets
12 Reps
@8
6
JM Press
3 Sets
12 Reps
@9
7
Sled Push
3 Sets
4 Reps
-