Nibens class Program
Week 1
Workout
Exersise
Warm up
working sets
Reps
1RM%
Full Body 1 :
Back squat
4
1
5
Back squat
0
2
8
Dumbell press
2
4
Squat and Overheadpress
Workout
Full Body 2 :
Deadlift and Bench Press
RPE
Rest
75-80%
7,5
3-4Min
70 %
N/A
3-4Min
8=12
N/A
8
2-3Min
Hip Thrusts
1
3
8=10
N/A
7
1-2Min
Incline Dumbell Row
1
3
12=15
N/A
9
1-2Min
Hammer curl
0
3
10=12
N/A
10
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Deadlift
4
3
4
80 %
N/A
3-5Min
Bench Press
4
1
3
82.5-87.5%
8,5
4-5Min
Bench Press
4
1
3
82.5-87.5%
8,5
4-5Min
Hip Abduction
0
3
15=20
N/A
9
1-2Min
Pull up(Weight if needed)
2
3
5=8
N/A
8
3-4Min
Standing Calf Raise
1
3
8=10
N/A
9
2-3Min
Rest Day
Workout
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Full Body 3 :
Back squat
4
3
4
80 %
N/A
3-4Min
dumbell chestpress
2
3
8
N/A
8
2-3Min
Abs
1
3
8=12
N/A
9
1-2Min
Lat Pull-Over
1
3
12=15
N/A
8
1-2Min
Incline Dumbell Curl
1
3
12=15
N/A
9
1-2Min
Face pull
1
3
10=15
N/A
10
1-2Min
Workout
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Full Body 4 :
Pause Deadlift
4
4
2
75 %
N/A
3-4 MIN
Pause Bench press
3
3
5
75 %
N/A
2-3 MIN
BackRowCable
1
3
10
N/A
7
2-3 MIN
Leg curl
0
3
6=8
N/A
8
2-3 MIN
Tri-ceps Pulldown
1
3
8=12
N/A
9
1-2 MIN
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
8
2-3Min
Rear delt fly
1
4
8=12
N/A
8
1-2Min
Lateral raise
1
3
8=12
N/A
8
1-2Min
Incline Dumbell Curl
1
3
8=12
N/A
9
1-2Min
Hammer curls
0
3
8=12
N/A
9
1-2Min
Normal curls på kabel
0
3-Drop
8=12
N/A
10
1-2Min
Triceps pushdowns
1
4
8=12
N/A
9
1-2Min
A1.Skullcrushers
1
3
8=12
N/A
10
1-2Min
A2.Close grip benk press
0
3
8=12
N/A
10
1-2Min
Squat and Press
Deadlift and Bench Press
Workout
Skuldre og Armer
Rest Day
Week 2
Workout
Chest and Back
Workout
Skuldre og Armer
Workout
Legs Quads
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Bench press
4
4
6=8
77.5%
8
3-4Min
Incline Fly
0
4
8=12
N/A
9
1-2Min
Pec Fly
0
3
8=12
N/A
9
1-2Min
Incline DumbellPress
0
3
8=12
N/A
8
2-3Min
Pull up(Weight if needed)
2
3
5=8
N/A
8
3-4Min
Row (helst maskin)
0
4
8=12
N/A
10
2-3Min
One arm lat pulldown
0
4
8=12
N/A
9
1-2Min
Incline Row
1
4
8=12
N/A
9
2-3Min
Lat pullover
0
2
8=12
N/A
8
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
8
2-3Min
Rear delt fly
1
4
8=12
N/A
8
1-2Min
Lateral raise
1
3
8=12
N/A
8
1-2Min
Incline Dumbell Curl
1
3
8=12
N/A
9
1-2Min
Hammer curls
0
3
8=12
N/A
9
1-2Min
Normal curls på kabel
0
3-Drop
8=12
N/A
10
1-2Min
Triceps pushdowns
1
4
8=12
N/A
9
1-2Min
A1.Skullcrushers
1
3
8=12
N/A
10
1-2Min
A2.Close grip benk press
0
3
8=12
N/A
10
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Leg extensions Warm up
2
0
8=12
N/A
N/A
1Min
Squats
4
4
3=8
75 %
8
3-4Min
Seated calf
1
3
10=15
N/A
8
1-2Min
Legpress
1
3
8=12
N/A
8
3-4Min
Leg curl
0
3
8=12
N/A
9
2-3Min
Leg extensions
0
3
8=12
N/A
10
1-2Min
Standing calf raise
1
3
8=15
N/A
9
1-2Min
Rest Day
Workout
Chest and Back
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Bench press
4
4
6=8
77.5%
8
3-4Min
Incline Fly
0
4
8=12
N/A
9
1-2Min
Pec Fly
0
3
8=12
N/A
9
1-2Min
Incline DumbellPress
0
3
8=12
N/A
8
2-3Min
Pull up(Weight if needed)
2
3
5=8
N/A
8
3-4Min
Row (helst maskin)
0
4
8=12
N/A
10
2-3Min
One arm lat pulldown
0
4
8=12
N/A
9
1-2Min
Incline Row
1
4
8=12
N/A
9
2-3Min
Lat pullover
0
2
8=12
N/A
8
1-2Min
Workout
Skuldre og Armer
Workout
Legs Hamstring
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
8
2-3Min
Rear delt fly
1
4
8=12
N/A
8
1-2Min
Lateral raise
1
3
8=12
N/A
8
1-2Min
Incline Dumbell Curl
1
3
8=12
N/A
9
1-2Min
Hammer curls
0
3
8=12
N/A
9
1-2Min
Normal curls på kabel
0
3-Drop
8=12
N/A
10
1-2Min
Triceps pushdowns
1
4
8=12
N/A
9
1-2Min
A1.Skullcrushers
1
3
8=12
N/A
10
1-2Min
A2.Close grip benk press
0
3
8=12
N/A
10
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Leg curl Warm up
2
0
8=12
N/A
N/A
1Min
Deadlift or Romanian
4
3
3 (Roman8=10) 80 %
N/A
4-5Min
Leg extensions
0
3
8=12
N/A
10
1-2Min
Standing calf raise
1
3
8=15
N/A
9
1-2Min
Legpress
1
3
8=12
N/A
8
3-4Min
Leg curl
0
3
8=12
N/A
9
2-3Min
Hip Thrusts
1
3
8=10
N/A
7
1-2Min
RPE
Rest
Rest Day
Week 3
Workout
Exersise
Warm up
working sets
Reps
1RM%
Full Body 1 :
Back squat
4
1
8
72.5-77.5%
8,5
4-5Min
Back squat
0
2
6
75 %
N/A
3-4Min
Dumbell press
2
4
8=12
N/A
8
2-3Min
Squat and Overheadpress
Workout
Full Body 2 :
Deadlift and Bench Press
Hip Thrusts
1
3
8=10
N/A
7
1-2Min
Incline Dumbell Row
1
3
12=15
N/A
9
1-2Min
Hammer curl
0
3
10=12
N/A
10
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Deadlift
4
4
2
85 %
N/A
3-5Min
Bench Press
4
1
6
75-80%
8,5
4-5Min
Bench Press
4
2
8
72.5%
N/A
2-3Min
Hip Abduction
0
3
15=20
N/A
9
1-2Min
Pull up(Weight if needed)
2
3
5=8
N/A
8
3-4Min
Standing Calf Raise
1
3
8=10
N/A
9
2-3Min
Rest Day
Workout
Full Body 3 :
Squat and Press
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Back squat
4
4
4
80 %
N/A
3-4Min
Dumbell chestpress
2
3
8
N/A
8
2-3Min
Abs
1
3
8=12
N/A
9
1-2Min
Lat Pull-Over
1
3
12=15
N/A
8
1-2Min
Incline Dumbell Curl
1
3
12=15
N/A
9
1-2Min
Face pull
1
3
10=15
N/A
10
1-2Min
Workout
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Full Body 4 :
Pause Deadlift
4
4
2
77.5%
N/A
3-4 MIN
Pause Bench press
3
3
5
75 %
N/A
2-3 MIN
BackRowCable
1
3
10
N/A
7
2-3 MIN
Leg curl
0
3
6=8
N/A
8
2-3 MIN
Tri-ceps Pulldown
1
3
8=12
N/A
9
1-2 MIN
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
8
2-3Min
Rear delt fly
1
4
8=12
N/A
8
1-2Min
Lateral raise
1
3
8=12
N/A
8
1-2Min
Incline Dumbell Curl
1
3
8=12
N/A
9
1-2Min
Hammer curls
0
3
8=12
N/A
9
1-2Min
Normal curls på kabel
0
3-Drop
8=12
N/A
10
1-2Min
Triceps pushdowns
1
4
8=12
N/A
9
1-2Min
A1.Skullcrushers
1
3
8=12
N/A
10
1-2Min
A2.Close grip benk press
0
3
8=12
N/A
10
1-2Min
Deadlift and Bench Press
Workout
Skuldre og Armer
Rest Day
Week 4
Workout
Chest and Back
Workout
Skuldre og Armer
Workout
Legs Quads
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Bench press
4
4
6=8
77.5%
N/A
3-4Min
Incline Fly
0
4
8=12
N/A
9
1-2Min
Pec Fly
0
3
8=12
N/A
9
1-2Min
Incline DumbellPress
0
3
8=12
N/A
8
2-3Min
Pull up(Weight if needed)
2
3
5=8
N/A
8
3-4Min
Row (helst maskin)
0
4
8=12
N/A
10
2-3Min
One arm lat pulldown
0
4
8=12
N/A
9
1-2Min
Incline Row
1
4
8=12
N/A
9
2-3Min
Lat pullover
0
2
8=12
N/A
8
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
8
2-3Min
Rear delt fly
1
4
8=12
N/A
8
1-2Min
Lateral raise
1
3
8=12
N/A
8
1-2Min
Incline Dumbell Curl
1
3
8=12
N/A
9
1-2Min
Hammer curls
0
3
8=12
N/A
9
1-2Min
Normal curls på kabel
0
3-Drop
8=12
N/A
10
1-2Min
Triceps pushdowns
1
4
8=12
N/A
9
1-2Min
A1.Skullcrushers
1
3
8=12
N/A
10
1-2Min
A2.Close grip benk press
0
3
8=12
N/A
10
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Leg extensions Warm up
2
0
8=12
N/A
N/A
1Min
Squats
4
3
6
75 %
8
3-4Min
Seated calf
1
3
10=15
N/A
8
1-2Min
Legpress
1
3
8=12
N/A
8
3-4Min
Leg curl
0
3
8=12
N/A
9
2-3Min
Leg extensions
0
3
8=12
N/A
10
1-2Min
Standing calf raise
1
3
8=15
N/A
9
1-2Min
Rest Day
Workout
Chest and Back
Workout
Skuldre og Armer
Workout
Legs Hamstring
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Bench press
4
Incline Fly
0
4
6=8
77.5%
N/A
3-4Min
4
8=12
N/A
9
1-2Min
Pec Fly
0
3
8=12
N/A
9
1-2Min
Incline DumbellPress
0
3
8=12
N/A
8
2-3Min
Pull up(Weight if needed)
2
3
5=8
N/A
8
3-4Min
Row (helst maskin)
0
4
8=12
N/A
10
2-3Min
One arm lat pulldown
0
4
8=12
N/A
9
1-2Min
Incline Row
1
4
8=12
N/A
9
2-3Min
Lat pullover
0
2
8=12
N/A
8
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
8
2-3Min
Rear delt fly
1
4
8=12
N/A
8
1-2Min
Lateral raise
1
3
8=12
N/A
8
1-2Min
Incline Dumbell Curl
1
3
8=12
N/A
9
1-2Min
Hammer curls
0
3
8=12
N/A
9
1-2Min
Normal curls på kabel
0
3-Drop
8=12
N/A
10
1-2Min
Triceps pushdowns
1
4
8=12
N/A
9
1-2Min
A1.Skullcrushers
1
3
8=12
N/A
10
1-2Min
A2.Close grip benk press
0
3
8=12
N/A
10
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
8=12
N/A
N/A
1Min
3 (Roman8=10) 80 %
N/A
4-5Min
Leg curl Warm up
2
0
Deadlift or Romanian
4
3
Leg extensions
0
3
8=12
N/A
10
1-2Min
Standing calf raise
1
3
8=15
N/A
9
1-2Min
Legpress
1
3
8=12
N/A
8
3-4Min
Leg curl
0
3
8=12
N/A
9
2-3Min
Hip Thrusts
1
3
8=10
N/A
7
1-2Min
RPE
Rest
Rest Day
Week 5
Workout
Exersise
Warm up
working sets
Reps
1RM%
Full Body 1 :
Back squat
4
1
3
82.5-87.5%
8,5
4-5Min
Back squat
0
2
4
80 %
N/A
3-4Min
Dumbell press
2
4
8=12
N/A
8
2-3Min
Squat and Overheadpress
Hip Thrusts
1
3
8=10
N/A
7
1-2Min
Incline Dumbell Row
1
3
12=15
N/A
9
1-2Min
Hammer curl
0
3
10=12
N/A
10
1-2Min
Workout
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Full Body 2 :
Deadlift
4
3
3
85 %
N/A
3-5Min
Bench Press
4
1
4
82.5-87.5%
9
4-5Min
Bench Press
4
3
6
80 %
N/A
2-3Min
Hip Abduction or Ass
0
3
15=20
N/A
9
1-2Min
Pull up(Weight if needed)
2
3
5=8
N/A
8
3-4Min
Standing Calf Raise
1
3
8=10
N/A
9
2-3Min
Deadlift and Bench Press
Rest Day
Workout
Full Body 3 :
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Back squat
4
3
6
77.5%
N/A
3-4Min
dumbell chestpress
2
3
8
N/A
8
2-3Min
Abs
1
3
8=12
N/A
9
1-2Min
Lat Pull-Over
1
3
12=15
N/A
8
1-2Min
Incline Dumbell Curl
1
3
12=15
N/A
9
1-2Min
Face pull
1
3
10=15
N/A
10
1-2Min
Workout
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Full Body 4 :
Pause Deadlift
4
4
2
82.5%
N/A
3-4 MIN
Pause Bench press
3
3
6
75 %
N/A
2-3 MIN
BackRowCable
1
3
10
N/A
7
2-3 MIN
Leg curl
0
3
6=8
N/A
8
2-3 MIN
Squat and Press
Deadlift and Bench Press
Workout
Skuldre og Armer
Tri-ceps Pulldown
1
3
8=12
N/A
9
1-2 MIN
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
8
2-3Min
Rear delt fly
1
4
8=12
N/A
8
1-2Min
Lateral raise
1
3
8=12
N/A
8
1-2Min
Incline Dumbell Curl
1
3
8=12
N/A
9
1-2Min
Hammer curls
0
3
8=12
N/A
9
1-2Min
Normal curls på kabel
0
3-Drop
8=12
N/A
10
1-2Min
Triceps pushdowns
1
4
8=12
N/A
9
1-2Min
A1.Skullcrushers
1
3
8=12
N/A
10
1-2Min
A2.Close grip benk press
0
3
8=12
N/A
10
1-2Min
Rest Day
Week 6
Workout
Chest and Back
Workout
Skuldre og Armer
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Bench press
4
4
6=8
80 %
N/A
3-4Min
Incline Fly
0
4
8=12
N/A
9
1-2Min
Pec Fly
0
3
8=12
N/A
9
1-2Min
Incline DumbellPress
0
3
8=12
N/A
8
2-3Min
Pull up(Weight if needed)
2
3
5=8
N/A
8
3-4Min
Row (helst maskin)
0
4
8=12
N/A
10
2-3Min
One arm lat pulldown
0
4
8=12
N/A
9
1-2Min
Incline Row
1
4
8=12
N/A
9
2-3Min
Lat pullover
0
2
8=12
N/A
8
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
8
2-3Min
Rear delt fly
1
4
8=12
N/A
8
1-2Min
Lateral raise
1
3
8=12
N/A
8
1-2Min
Incline Dumbell Curl
1
3
8=12
N/A
9
1-2Min
Hammer curls
0
3
8=12
N/A
9
1-2Min
Normal curls på kabel
0
3-Drop
8=12
N/A
10
1-2Min
Triceps pushdowns
1
4
8=12
N/A
9
1-2Min
A1.Skullcrushers
1
3
8=12
N/A
10
1-2Min
A2.Close grip benk press
0
3
8=12
N/A
10
1-2Min
Workout
Legs Quads
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Leg extensions Warm up
2
0
8=12
N/A
N/A
1Min
Squats
4
3
6
77.5%
8
3-4Min
Seated calf
1
3
10=15
N/A
8
1-2Min
Legpress
1
3
8=12
N/A
8
3-4Min
Leg curl
0
3
8=12
N/A
9
2-3Min
Leg extensions
0
3
8=12
N/A
10
1-2Min
Standing calf raise
1
3
8=15
N/A
9
1-2Min
Rest Day
Workout
Chest and Back
Workout
Skuldre og Armer
Workout
Legs Hamstring
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Bench press
4
4
6=8
77.5%
8
3-4Min
Incline Fly
0
4
8=12
N/A
9
1-2Min
Pec Fly
0
3
8=12
N/A
9
1-2Min
Incline DumbellPress
0
3
8=12
N/A
8
2-3Min
Pull up(Weight if needed)
2
3
5=8
N/A
8
3-4Min
Row (helst maskin)
0
4
8=12
N/A
10
2-3Min
One arm lat pulldown
0
4
8=12
N/A
9
1-2Min
Incline Row
1
4
8=12
N/A
9
2-3Min
Lat pullover
0
2
8=12
N/A
8
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
8
2-3Min
Rear delt fly
1
4
8=12
N/A
8
1-2Min
Lateral raise
1
3
8=12
N/A
8
1-2Min
Incline Dumbell Curl
1
3
8=12
N/A
9
1-2Min
Hammer curls
0
3
8=12
N/A
9
1-2Min
Normal curls på kabel
0
3-Drop
8=12
N/A
10
1-2Min
Triceps pushdowns
1
4
8=12
N/A
9
1-2Min
A1.Skullcrushers
1
3
8=12
N/A
10
1-2Min
A2.Close grip benk press
0
3
8=12
N/A
10
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Leg curl Warm up
2
0
8=12
N/A
N/A
1Min
Deadlift or Romanian
4
3
3 (Roman8=10) 85 %
N/A
4-5Min
Leg extensions
0
3
8=12
N/A
10
1-2Min
Standing calf raise
1
3
8=15
N/A
9
1-2Min
Legpress
1
3
8=12
N/A
8
3-4Min
Leg curl
0
3
8=12
N/A
9
2-3Min
Hip Thrusts
1
3
8=10
N/A
7
1-2Min
Rest Day
Week 7
Semi-Deload
Workout
Chest and Back
Workout
Skuldre og Armer
Workout
Legs Quads
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Bench press
4
2
7
77.5%
N/A
3-4Min
Incline Fly
0
3
8=12
N/A
7
1-2Min
Pec Fly
0
2
8=12
N/A
7
1-2Min
Incline DumbellPress
0
2
8=12
N/A
8
2-3Min
Pull up(Weight if needed)
2
2
5=8
N/A
6
3-4Min
Row (helst maskin)
0
3
8=12
N/A
8
2-3Min
One arm lat pulldown
0
3
8=12
N/A
7
1-2Min
Incline Row
1
3
8=12
N/A
7
2-3Min
Lat pullover
0
2
8=12
N/A
7
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
7
2-3Min
Rear delt fly
1
3
8=12
N/A
7
1-2Min
Lateral raise
1
2
8=12
N/A
7
1-2Min
Incline Dumbell Curl
1
2
8=12
N/A
7
1-2Min
Hammer curls
0
2
8=12
N/A
8
1-2Min
Normal curls på kabel
0
2
8=12
N/A
8
1-2Min
Triceps pushdowns
1
3
8=12
N/A
8
1-2Min
Skullcrushers
1
3
8=12
N/A
8
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Leg extensions Warm up
2
0
8=12
N/A
N/A
1Min
Squats
4
3
6
72.5%
N/A
3-4Min
Seated calf
1
2
10=15
N/A
8
1-2Min
Legpress
1
2
8=12
N/A
7
3-4Min
Leg curl
0
2
8=12
N/A
7
2-3Min
Leg extensions
0
2
8=12
N/A
8
1-2Min
Standing calf raise
1
3
8=15
N/A
8
1-2Min
Reps
1RM%
RPE
Rest
Rest Day
Workout
Chest and Back
Workout
Skuldre og Armer
Exersise
Warm up
working sets
Bench press
4
2
7
77.5%
N/A
3-4Min
Incline Fly
0
3
8=12
N/A
7
1-2Min
Pec Fly
0
2
8=12
N/A
7
1-2Min
Incline DumbellPress
0
2
8=12
N/A
8
2-3Min
Pull up(Weight if needed)
2
2
5=8
N/A
6
3-4Min
Row (helst maskin)
0
3
8=12
N/A
8
2-3Min
One arm lat pulldown
0
3
8=12
N/A
7
1-2Min
Incline Row
1
3
8=12
N/A
7
2-3Min
Lat pullover
0
2
8=12
N/A
7
1-2Min
Exersise
Warm up
working sets
Reps
1RM%
RPE
Rest
Shoulder press
2
3
8=12
N/A
7
2-3Min
Rear delt fly
1
3
8=12
N/A
7
1-2Min
Lateral raise
1
2
8=12
N/A
7
1-2Min
Incline Dumbell Curl
1
2
8=12
N/A
7
1-2Min
Hammer curls
0
2
8=12
N/A
8
1-2Min
Skuldre og Armer
Normal curls på kabel
0
2
8=12
N/A
8
1-2Min
Triceps pushdowns
1
3
8=12
N/A
8
1-2Min
Skullcrushers
1
3
8=12
N/A
8
1-2Min
2 Rest Days
Week 7
Coming Soon!!