Jeff Nippard's Essentials Pro

Warm-up Sets (see

Week 1 Exercise page 15 for details) Working Sets Reps

Flat DB Press (Heavy) 2-3 1 4-6

Flat DB Press (Back off) 0 1 8-10

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Press 1 2 10-12

Upper

10-12
Seated Cable Row 1 2
(dropset)

A1: EZ Bar Skull Crusher 1 2 12-15

A2: EZ Bar Curl 1 2 12-15

Hack Squat (Heavy) 2-3 1 4-6

Hack Squat (Back off) 0 1 8-10

10-12
Lower Seated Hamstring Curl 1 1
(dropset)

A1: Standing Calf Raise 1 2 10-12

A2: Hanging Leg Raise 1 2 10-12

Suggest

Machine Shoulder Press 2 3 8-10

10-12
Cable Chest Press 2 2
(dropset)

Push 12-15
Triceps Pressdown 1 2
(dropset)

Close-Grip Push Up 1 1 Failure

 DB Lateral Raise 1 2 12-15

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

Weighted Pullup 2 3 6-8

Pendlay Row 2 2 8-10

Pull
Bayesian Cable Curl 1 2 12-15

10-12
Rope Facepull 1 2
(dropset)

Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Legs 10-12
Leg Extension 1 1
(dropset)

A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

Suggest

Warm-up Sets (see

Week 2 Exercise Working Sets Reps
page 15 for details)

Flat DB Press (Heavy) 2-3 1 4-6

Flat DB Press (Back off) 0 1 8-10

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Press 1 2 10-12

Upper

10-12
Seated Cable Row 1 2
(dropset)

A1: EZ Bar Skull Crusher 1 2 12-15

A2: EZ Bar Curl 1 2 12-15

Hack Squat (Heavy) 2-3 1 4-6

Lower
 Hack Squat (Back off) 0 1 8-10

10-12
Lower Seated Hamstring Curl 1 1
(dropset)

A1: Standing Calf Raise 1 2 10-12

A2: Hanging Leg Raise 1 2 10-12

Suggest

Machine Shoulder Press 2 3 8-10

10-12
Cable Chest Press 2 2
(dropset)

Push 12-15
Triceps Pressdown 1 2
(dropset)

Close-Grip Push Up 1 1 Failure

DB Lateral Raise 1 2 12-15

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

Weighted Pullup 2 3 6-8

Pendlay Row 2 2 8-10

Pull
Bayesian Cable Curl 1 2 12-15

10-12
Rope Facepull 1 2
(dropset)

Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Legs 10-12
Leg Extension 1 1
(dropset)

A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

 Suggest

Warm-up Sets (see

Week 3 Exercise page 15 for details) Working Sets Reps

Flat DB Press (Heavy) 2-3 1 4-6

Flat DB Press (Back off) 0 1 8-10

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Press 1 2 10-12

Upper

10-12
Seated Cable Row 1 2
(dropset)

A1: EZ Bar Skull Crusher 1 2 12-15

A2: EZ Bar Curl 1 2 12-15

Hack Squat (Heavy) 2-3 1 4-6

Hack Squat (Back off) 0 1 8-10

10-12
Lower Seated Hamstring Curl 1 1
(dropset)

A1: Standing Calf Raise 1 2 10-12

A2: Hanging Leg Raise 1 2 10-12

Suggest

Machine Shoulder Press 2 3 8-10

10-12
Cable Chest Press 2 2
(dropset)

Push 12-15
Triceps Pressdown 1 2
(dropset)

Close-Grip Push Up 1 1 Failure

DB Lateral Raise 1 2 12-15

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

 Weighted Pullup 2 3 6-8

Pendlay Row 2 2 8-10

Pull
Bayesian Cable Curl 1 2 12-15

10-12
Rope Facepull 1 2
(dropset)

Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Legs 10-12
Leg Extension 1 1
(dropset)

A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

Suggest

Warm-up Sets (see

Week 4 Exercise Working Sets Reps
page 15 for details)

Flat DB Press (Heavy) 2-3 1 4-6

Flat DB Press (Back off) 0 1 8-10

2-Grip Lat Pulldown 2 2 10-12

Seated DB Shoulder Press 1 2 10-12

Upper

10-12
Seated Cable Row 1 2
(dropset)

A1: EZ Bar Skull Crusher 1 2 12-15

A2: EZ Bar Curl 1 2 12-15

Hack Squat (Heavy) 2-3 1 4-6

Hack Squat (Back off) 0 1 8-10

Lower
 10-12
Lower Seated Hamstring Curl 1 1
(dropset)

A1: Standing Calf Raise 1 2 10-12

A2: Hanging Leg Raise 1 2 10-12

Suggest

Machine Shoulder Press 2 3 8-10

10-12
Cable Chest Press 2 2
(dropset)

Push 12-15
Triceps Pressdown 1 2
(dropset)

Close-Grip Push Up 1 1 Failure

DB Lateral Raise 1 2 12-15

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

Weighted Pullup 2 3 6-8

Pendlay Row 2 2 8-10

Pull
Bayesian Cable Curl 1 2 12-15

10-12
Rope Facepull 1 2
(dropset)

Romanian Deadlift 2 2 10-12

Leg Press 2 3 10-12

Legs 10-12
Leg Extension 1 1
(dropset)

A1: Seated Calf Raise 1 2 12-15

A2: Cable Crunch 1 2 12-15

Suggest
 Warm-up Sets (see
Week 5 Exercise Working Sets Reps
page 15 for details)

2-Grip Pullup 1-1 2 8-10

Weighted Dip (Heavy) 2-3 1 6-8

Weighted Dip (Back off) 0 1 10-12

Incline Chest-Supported DB Row 1 2 8-10

Upper

Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl 1 2 15-20

A2: DB French Press 1 2 15-20

Single-Leg Leg Press (Heavy) 2-3 1 6-8 per leg

Single-Leg Leg Press (Back off) 0 1 10-12 per leg

Glute-Ham Raise 1 1 10-12

Lower

A1: Roman Chair Crunch 1 2 12-15

A2: Seated Calf Raise 1 2 12-15

Suggest
Machine Chest Press 2 2 8-10

Seated DB Shoulder Press 2 3 10-12

12-15
Cable Triceps Kickback 1 2
(dropset)
Push

Close-Grip Push Up 1 1 Failure

Cable Lateral Raise 1 2 12-15

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

T-Bar Row 2 2 10-12

Pull
 Lat Pulldown 2 3 8-10 (dropset)
Pull

12-15
Reverse Pec Deck 1 2
(dropset)

12-15
Spider Curl 1 2
(dropset)

DB Bulgarian Split Squat 2 3 10-12

DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

Legs

A1: Leg Press Toe Press 1 2 15-20

A2: Machine Crunch 1 2 10-12

Suggest

Warm-up Sets (see

Week 6 Exercise Working Sets Reps
page 15 for details)

2-Grip Pullup 1-1 2 8-10

Weighted Dip (Heavy) 2-3 1 6-8

Weighted Dip (Back off) 0 1 10-12

Incline Chest-Supported DB Row 1 2 8-10

Upper

Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl 1 2 15-20

A2: DB French Press 1 2 15-20

Single-Leg Leg Press (Heavy) 2-3 1 6-8 per leg

Single-Leg Leg Press (Back off) 0 1 10-12 per leg

Glute-Ham Raise 1 1 10-12

Lower

A1: Roman Chair Crunch 1 2 12-15

A2: Seated Calf Raise 1 2 12-15

 Suggest
Machine Chest Press 2 2 8-10

Seated DB Shoulder Press 2 3 10-12

12-15
Cable Triceps Kickback 1 2
(dropset)
Push

Close-Grip Push Up 1 1 Failure

Cable Lateral Raise 1 2 12-15

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

T-Bar Row 2 2 10-12

Lat Pulldown 2 3 8-10 (dropset)

Pull

12-15
Reverse Pec Deck 1 2
(dropset)

12-15
Spider Curl 1 2
(dropset)

DB Bulgarian Split Squat 2 3 10-12

DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

Legs

A1: Leg Press Toe Press 1 2 15-20

A2: Machine Crunch 1 2 10-12

Suggest

Warm-up Sets (see

Week 7 Exercise page 15 for details) Working Sets Reps

2-Grip Pullup 1-1 2 8-10

Weighted Dip (Heavy) 2-3 1 6-8

Weighted Dip (Back off) 0 1 10-12

Incline Chest-Supported DB Row 1 2 8-10

Upper
Upper

Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl 1 2 15-20

A2: DB French Press 1 2 15-20

Single-Leg Leg Press (Heavy) 2-3 1 6-8 per leg

Single-Leg Leg Press (Back off) 0 1 10-12 per leg

Glute-Ham Raise 1 1 10-12

Lower

A1: Roman Chair Crunch 1 2 12-15

A2: Seated Calf Raise 1 2 12-15

Suggest
Machine Chest Press 2 2 8-10

Seated DB Shoulder Press 2 3 10-12

12-15
Cable Triceps Kickback 1 2
(dropset)
Push

Close-Grip Push Up 1 1 Failure

Cable Lateral Raise 1 2 12-15

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

T-Bar Row 2 2 10-12

Lat Pulldown 2 3 8-10 (dropset)

Pull

12-15
Reverse Pec Deck 1 2
(dropset)

12-15
Spider Curl 1 2
(dropset)

DB Bulgarian Split Squat 2 3 10-12

Legs
 DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

Legs

A1: Leg Press Toe Press 1 2 15-20

A2: Machine Crunch 1 2 10-12

Suggest

Warm-up Sets (see

Week 8 Exercise Working Sets Reps
page 15 for details)

2-Grip Pullup 1-1 2 8-10

Weighted Dip (Heavy) 2-3 1 6-8

Weighted Dip (Back off) 0 1 10-12

Incline Chest-Supported DB Row 1 2 8-10

Upper

Standing DB Arnold Press 1 2 8-10

A1: DB Incline Curl 1 2 15-20

A2: DB French Press 1 2 15-20

Single-Leg Leg Press (Heavy) 2-3 1 6-8 per leg

Single-Leg Leg Press (Back off) 0 1 10-12 per leg

Glute-Ham Raise 1 1 10-12

Lower

A1: Roman Chair Crunch 1 2 12-15

A2: Seated Calf Raise 1 2 12-15

Suggest
Machine Chest Press 2 2 8-10

Seated DB Shoulder Press 2 3 10-12

12-15
Cable Triceps Kickback 1 2
(dropset)
Push

Close-Grip Push Up 1 1 Failure

Push

Cable Lateral Raise 1 2 12-15

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

T-Bar Row 2 2 10-12

Lat Pulldown 2 3 8-10 (dropset)

Pull

12-15
Reverse Pec Deck 1 2
(dropset)

12-15
Spider Curl 1 2
(dropset)

DB Bulgarian Split Squat 2 3 10-12

DB Romanian Deadlift 2 2 10-12

Goblet Squat 1 1 12-15

Legs

A1: Leg Press Toe Press 1 2 15-20

A2: Machine Crunch 1 2 10-12

Suggest

Week 9 Exercise Warm-up Sets (see Working Sets Reps

page 15 for details)

Machine Chest Press (Heavy) 2-3 1 4-6

Machine Chest Press (Back off) 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

Upper
12-15
Cable Shoulder Press 1 2
(dropset)

Helms DB Row 1 2 10-12

A1: Overhead Cable Triceps Extension

1 2 12-15

A2: Cable EZ Curl 1 2 12-15

Machine Squat (Heavy) 2-3 1 4-6

Lower
 Machine Squat (Back off) 0 1 8-10

Lower Nordic Ham Curl 1 1 8-10

A1: Seated Calf Raise 1 2 10-12

A2: Two-Arms Two-Legs Dead Bug

1 2 10-12

Suggest

Standing DB Arnold Press 2 2 10-12

10-12
Cable Chest Press 2 2
(dropset)

Push
10-12
DB Triceps Kickback 1 2
(dropset)

Close-Grip Push Up 1 1 Failure

Machine Lateral Raise 1 2 10-12

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

Neutral-Grip Lat Pulldown 2 3 8-10 (dropset)

Meadows Row 2 2 10-12

Pull

10-12
Inverse Zottman Curl 1 2
(dropset)

Bent-Over Reverse DB Flye 1 2 15-20

Romanian Deadlift 2 2 10-12

DB Walking Lunge 2 3 8-10

12-15
Legs Leg Extension 1 1
(dropset)

A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunch 1 2 12-15

 Suggest

Week 10 Exercise Warm-up Sets (see Working Sets Reps

page 15 for details)

Machine Chest Press (Heavy) 2-3 1 4-6

Machine Chest Press (Back off) 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

Upper
12-15
Cable Shoulder Press 1 2
(dropset)

Helms DB Row 1 2 10-12

A1: Overhead Cable Triceps Extension

1 2 12-15

A2: Cable EZ Curl 1 2 12-15

Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Lower Nordic Ham Curl 1 1 8-10

A1: Seated Calf Raise 1 2 10-12

A2: Two-Arms Two-Legs Dead Bug

1 2 10-12

Suggest

Standing DB Arnold Press 2 2 10-12

10-12
Cable Chest Press 2 2
(dropset)

Push
10-12
DB Triceps Kickback 1 2
(dropset)

Close-Grip Push Up 1 1 Failure

Machine Lateral Raise 1 2 10-12

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

Pull
 Neutral-Grip Lat Pulldown 2 3 8-10 (dropset)

Meadows Row 2 2 10-12

Pull

10-12
Inverse Zottman Curl 1 2
(dropset)

Bent-Over Reverse DB Flye 1 2 15-20

Romanian Deadlift 2 2 10-12

DB Walking Lunge 2 3 8-10

12-15
Legs Leg Extension 1 1
(dropset)

A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunch 1 2 12-15

Suggest

Warm-up Sets (see

Week 11 Exercise Working Sets Reps
page 15 for details)

Machine Chest Press (Heavy) 2-3 1 4-6

Machine Chest Press (Back off) 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

Upper
12-15
Cable Shoulder Press 1 2
(dropset)

Helms DB Row 1 2 10-12

A1: Overhead Cable Triceps Extension

1 2 12-15

A2: Cable EZ Curl 1 2 12-15

Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Lower Nordic Ham Curl 1 1 8-10

Lower

A1: Seated Calf Raise 1 2 10-12

A2: Two-Arms Two-Legs Dead Bug

1 2 10-12

Suggest

Standing DB Arnold Press 2 2 10-12

10-12
Cable Chest Press 2 2
(dropset)

Push
10-12
DB Triceps Kickback 1 2
(dropset)

Close-Grip Push Up 1 1 Failure

Machine Lateral Raise 1 2 10-12

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

Neutral-Grip Lat Pulldown 2 3 8-10 (dropset)

Meadows Row 2 2 10-12

Pull

10-12
Inverse Zottman Curl 1 2
(dropset)

Bent-Over Reverse DB Flye 1 2 15-20

Romanian Deadlift 2 2 10-12

DB Walking Lunge 2 3 8-10

12-15
Legs Leg Extension 1 1
(dropset)

A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunch 1 2 12-15

Suggest

Warm-up Sets (see

Week 12 Exercise page 15 for details) Working Sets Reps
 Machine Chest Press (Heavy) 2-3 1 4-6

Machine Chest Press (Back off) 0 1 8-10

10-12
Machine Pulldown 2 2
(dropset)

Upper
12-15
Cable Shoulder Press 1 2
(dropset)

Helms DB Row 1 2 10-12

A1: Overhead Cable Triceps Extension

1 2 12-15

A2: Cable EZ Curl 1 2 12-15

Machine Squat (Heavy) 2-3 1 4-6

Machine Squat (Back off) 0 1 8-10

Lower Nordic Ham Curl 1 1 8-10

A1: Seated Calf Raise 1 2 10-12

A2: Two-Arms Two-Legs Dead Bug

1 2 10-12

Suggest

Standing DB Arnold Press 2 2 10-12

10-12
Cable Chest Press 2 2
(dropset)

Push
10-12
DB Triceps Kickback 1 2
(dropset)

Close-Grip Push Up 1 1 Failure

Machine Lateral Raise 1 2 10-12

1-Arm Half-Kneeling Lat Pulldown 1 1 10-12

Neutral-Grip Lat Pulldown 2 3 8-10 (dropset)

Pull
 Meadows Row 2 2 10-12
Pull

10-12
Inverse Zottman Curl 1 2
(dropset)

Bent-Over Reverse DB Flye 1 2 15-20

Romanian Deadlift 2 2 10-12

DB Walking Lunge 2 3 8-10

12-15
Legs Leg Extension 1 1
(dropset)

A1: Standing Calf Raise 1 2 15-20

A2: Plate-Weighted Crunch 1 2 12-15

Suggest
Essentials Program - 5x/Week Spreadsheet
Copyright 2022 by Jeff Nippard. All rights

Substitution Substitution
Load RPE Rest Option 1 Option 2

60 8-9 ~3 min Machine Chest Press Weighted Dip

50 9-10 ~3 min Machine Chest Press Weighted Dip

110 9-10 ~2 min 2-Grip Pull-up Machine Pulldown

120 9-10 ~2 min Machine Shoulder Press

Standing DB Arnold Press

120 9-10 ~2 min Incline Chest-supported

Chest-Supported
DB Row T-Bar Row

60 10 0 min Overhead Cable Triceps

DB French
Extension
Press

60 10 ~1.5 min DB Curl Cable EZ Curl

180 8-9 ~3 min Machine Squat Leg Press

160 8-9 ~3 min Machine Squat Leg Press

80 10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 min Seated Calf Raise Leg Press Toe Press

9-10 ~1.5 min Roman Chair CrunchReverse Crunch

Suggested Rest Day

30 9-10 ~2 min Seated DB ShoulderStanding

Press DB Arnold Press

25 9-10 ~2 min Weighted Dip Flat DB Press

30 9-10 ~1.5 min Cable Triceps Kickback

DB Triceps Kickback

25 10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up
 30 10 ~1.5 min Cable Lateral RaiseMachine Lateral Raise

45 7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

60 9-10 ~2 min Lat Pulldown Neutral-Grip Pullup

110 9-10 ~2 min T-Bar Row Seated Cable Row

10 10 ~1.5 min DB Incline Curl DB Curl

60 10 ~1.5 min Reverse Pec Deck Reverse Cable Flye

80 8-9 ~2 min DB Romanian Deadlift

45° Hyperextension

65 8-9 ~2 min Goblet Squat DB Walking Lunge

70 9-10 ~1.5 min DB Step-Up Goblet Squat

10 0 min Standing Calf RaiseLeg Press Toe Press

60 10 ~1.5 min Machine Crunch Plate-Weighted Crunch

Suggested Rest Day

Substitution Substitution
Load RPE Rest
Option 1 Option 2

65 8-9 ~3 min Machine Chest Press Weighted Dip

50 9-10 ~3 min Machine Chest Press Weighted Dip

120 9-10 ~2 min 2-Grip Pull-up Machine Pulldown

30 9-10 ~2 min Machine Shoulder Press

Standing DB Arnold Press

60/30 9-10 ~2 min Incline Chest-supported

Chest-Supported
DB Row T-Bar Row

70 10 0 min Overhead Cable Triceps

DB French
Extension
Press

70 10 ~1.5 min DB Curl Cable EZ Curl

190 8-9 ~3 min Machine Squat Leg Press

180 8-9 ~3 min Machine Squat Leg Press

100 10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 min Seated Calf Raise Leg Press Toe Press

9-10 ~1.5 min Roman Chair CrunchReverse Crunch

Suggested Rest Day

35 9-10 ~2 min Seated DB ShoulderStanding

Press DB Arnold Press

25 9-10 ~2 min Weighted Dip Flat DB Press

30/15 9-10 ~1.5 min Cable Triceps Kickback

DB Triceps Kickback

20 10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up

35 10 ~1.5 min Cable Lateral RaiseMachine Lateral Raise

45 7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

25 9-10 ~2 min Lat Pulldown Neutral-Grip Pullup

110 9-10 ~2 min T-Bar Row Seated Cable Row

15 10 ~1.5 min DB Incline Curl DB Curl

60 10 ~1.5 min Reverse Pec Deck Reverse Cable Flye

90 8-9 ~2 min DB Romanian Deadlift

45° Hyperextension

65 8-9 ~2 min Goblet Squat DB Walking Lunge

80 9-10 ~1.5 min DB Step-Up Goblet Squat

20 10 0 min Standing Calf RaiseLeg Press Toe Press

10 ~1.5 min Machine Crunch Plate-Weighted Crunch

 Suggested Rest Day

Substitution Substitution
Load RPE Rest Option 1 Option 2

70 8-9 ~3 min Machine Chest Press Weighted Dip

55 9-10 ~3 min Machine Chest Press Weighted Dip

120 9-10 ~2 min 2-Grip Pull-up Machine Pulldown

35 9-10 ~2 min Machine Shoulder Press

Standing DB Arnold Press

120 9-10 ~2 min Incline Chest-supported

Chest-Supported
DB Row T-Bar Row

70 10 0 min Overhead Cable Triceps

DB French
Extension
Press

70 10 ~1.5 min DB Curl Cable EZ Curl

180 8-9 ~3 min Machine Squat Leg Press

170 8-9 ~3 min Machine Squat Leg Press

100 10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 min Seated Calf Raise Leg Press Toe Press

9-10 ~1.5 min Roman Chair CrunchReverse Crunch

Suggested Rest Day

35 9-10 ~2 min Seated DB ShoulderStanding

Press DB Arnold Press

25 9-10 ~2 min Weighted Dip Flat DB Press

40 9-10 ~1.5 min Cable Triceps Kickback

DB Triceps Kickback

25 10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up

30 10 ~1.5 min Cable Lateral RaiseMachine Lateral Raise

50 7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

25 9-10 ~2 min Lat Pulldown Neutral-Grip Pullup

110 9-10 ~2 min T-Bar Row Seated Cable Row

15 10 ~1.5 min DB Incline Curl DB Curl

40 10 ~1.5 min Reverse Pec Deck Reverse Cable Flye

90 8-9 ~2 min DB Romanian Deadlift

45° Hyperextension

70 8-9 ~2 min Goblet Squat DB Walking Lunge

80 9-10 ~1.5 min DB Step-Up Goblet Squat

20 10 0 min Standing Calf RaiseLeg Press Toe Press

70 10 ~1.5 min Machine Crunch Plate-Weighted Crunch

Suggested Rest Day

Substitution Substitution
Load RPE Rest
Option 1 Option 2

70 8-9 ~3 min Machine Chest Press Weighted Dip

55 9-10 ~3 min Machine Chest Press Weighted Dip

120 9-10 ~2 min 2-Grip Pull-up Machine Pulldown

40 9-10 ~2 min Machine Shoulder Press

Standing DB Arnold Press

120 9-10 ~2 min Incline Chest-supported

Chest-Supported
DB Row T-Bar Row

70 10 0 min Overhead Cable Triceps

DB French
Extension
Press

70 10 ~1.5 min DB Curl Cable EZ Curl

180 8-9 ~3 min Machine Squat Leg Press

170 8-9 ~3 min Machine Squat Leg Press

100 10 ~1.5 min Nordic Ham Curl Lying Leg Curl

25 9-10 0 min Seated Calf Raise Leg Press Toe Press

9-10 ~1.5 min Roman Chair CrunchReverse Crunch

Suggested Rest Day

40 9-10 ~2 min Seated DB ShoulderStanding

Press DB Arnold Press

25 9-10 ~2 min Weighted Dip Flat DB Press

40 9-10 ~1.5 min Cable Triceps Kickback

DB Triceps Kickback

27 10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up

30 10 ~1.5 min Cable Lateral RaiseMachine Lateral Raise

50 7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

25 9-10 ~2 min Lat Pulldown Neutral-Grip Pullup

110 9-10 ~2 min T-Bar Row Seated Cable Row

15 10 ~1.5 min DB Incline Curl DB Curl

40 10 ~1.5 min Reverse Pec Deck Reverse Cable Flye

90 8-9 ~2 min DB Romanian Deadlift

45° Hyperextension

70 8-9 ~2 min Goblet Squat DB Walking Lunge

80 9-10 ~1.5 min DB Step-Up Goblet Squat

25 10 0 min Standing Calf RaiseLeg Press Toe Press

70 10 ~1.5 min Machine Crunch Plate-Weighted Crunch

Suggested Rest Day

 Substitution Substitution
Load RPE Rest
Option 1 Option 2

Bw 9-10 ~2 min Machine Pulldown 2-Grip Lat Pulldown

65 8-9 ~3 min Machine Chest Press Flat DB Press

50 9-10 ~3 min Machine Chest Press Flat DB Press

65 9-10 ~2 min Chest-Supported T-Bar

Seated
RowCable Row

30 9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

15 10 0 min Cable EZ Curl EZ Bar Curl

30 10 ~1.5 min Overhead Cable Triceps

EZ Bar
Extension
Skull Crusher

180 8-9 ~3 min Machine Squat Hack Squat

170 8-9 ~3 min Machine Squat Hack Squat

100 10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 Reverse Crunch Hanging Leg Raise

25 9-10 ~1.5 min Standing Calf RaiseLeg Press Toe Press

Suggested Rest Day

65 9-10 ~2 min Weighted Dip Flat DB Press

45 9-10 ~2 min Standing DB ArnoldMachine

Press Shoulder Press

40 9-10 ~1.5 min DB Triceps Kickback

Triceps Pressdown

20 10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up

25 10 ~1.5 min Machine Lateral Raise

DB Lateral Raise

50 7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

120 9-10 ~2 min Seated Cable Row Pendlay Row

 120 9-10 ~2 min Neutral-Grip Lat Pulldown
Weighted Pullup

10 10 ~1.5 min Reverse Cable Flye Rope Facepull

20 10 ~1.5 min DB Preacher Curl Bayesian Cable Curl

35 8-9 ~2 min Goblet Squat Leg Press

40 8-9 ~2 min Romanian Deadlift 45° Hyperextension

70 9-10 ~1.5 min Leg Extension Step-Up

25 10 0 min Standing Calf Raise Seated Calf Raise

70 10 ~1.5 min Plate-Weighted CrunchCable Crunch

Suggested Rest Day

Substitution Substitution
Load RPE Rest
Option 1 Option 2

Bw 9-10 ~2 min Machine Pulldown 2-Grip Lat Pulldown

65 8-9 ~3 min Machine Chest Press Flat DB Press

50 9-10 ~3 min Machine Chest Press Flat DB Press

100 9-10 ~2 min Chest-Supported T-Bar

Seated
RowCable Row

30 9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

15 10 0 min Cable EZ Curl EZ Bar Curl

50 10 ~1.5 min Overhead Cable Triceps

EZ Bar
Extension
Skull Crusher

60 8-9 ~3 min Machine Squat Hack Squat

45 8-9 ~3 min Machine Squat Hack Squat

100 10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 Reverse Crunch Hanging Leg Raise

70 9-10 ~1.5 min Standing Calf RaiseLeg Press Toe Press

 Suggested Rest Day
65 9-10 ~2 min Weighted Dip Flat DB Press

45 9-10 ~2 min Standing DB ArnoldMachine

Press Shoulder Press

80 9-10 ~1.5 min DB Triceps Kickback

Triceps Pressdown

25 10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up

20 10 ~1.5 min Machine Lateral Raise

DB Lateral Raise

7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

9-10 ~2 min Seated Cable Row Pendlay Row

9-10 ~2 min Neutral-Grip Lat Pulldown

Weighted Pullup

10 ~1.5 min Reverse Cable Flye Rope Facepull

10 ~1.5 min DB Preacher Curl Bayesian Cable Curl

8-9 ~2 min Goblet Squat Leg Press

8-9 ~2 min Romanian Deadlift 45° Hyperextension

9-10 ~1.5 min Leg Extension Step-Up

10 0 min Standing Calf Raise Seated Calf Raise

10 ~1.5 min Plate-Weighted CrunchCable Crunch

Suggested Rest Day

Substitution Substitution
Load RPE Rest Option 1 Option 2

9-10 ~2 min Machine Pulldown 2-Grip Lat Pulldown

8-9 ~3 min Machine Chest Press Flat DB Press

9-10 ~3 min Machine Chest Press Flat DB Press

9-10 ~2 min Chest-Supported T-Bar

Seated
RowCable Row
 9-10 ~2 min Machine Shoulder Press
Seated DB Shoulder Press

10 0 min Cable EZ Curl EZ Bar Curl

10 ~1.5 min Overhead Cable Triceps

EZ Bar
Extension
Skull Crusher

8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 Reverse Crunch Hanging Leg Raise

9-10 ~1.5 min Standing Calf RaiseLeg Press Toe Press

Suggested Rest Day

9-10 ~2 min Weighted Dip Flat DB Press

9-10 ~2 min Standing DB ArnoldMachine

Press Shoulder Press

9-10 ~1.5 min DB Triceps Kickback

Triceps Pressdown

10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up

10 ~1.5 min Machine Lateral Raise

DB Lateral Raise

7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

9-10 ~2 min Seated Cable Row Pendlay Row

9-10 ~2 min Neutral-Grip Lat Pulldown

Weighted Pullup

10 ~1.5 min Reverse Cable Flye Rope Facepull

10 ~1.5 min DB Preacher Curl Bayesian Cable Curl

8-9 ~2 min Goblet Squat Leg Press

 8-9 ~2 min Romanian Deadlift 45° Hyperextension

9-10 ~1.5 min Leg Extension Step-Up

10 0 min Standing Calf Raise Seated Calf Raise

10 ~1.5 min Plate-Weighted CrunchCable Crunch

Suggested Rest Day

Substitution Substitution
Load RPE Rest
Option 1 Option 2

9-10 ~2 min Machine Pulldown 2-Grip Lat Pulldown

8-9 ~3 min Machine Chest Press Flat DB Press

9-10 ~3 min Machine Chest Press Flat DB Press

9-10 ~2 min Chest-Supported T-Bar

Seated
RowCable Row

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

10 0 min Cable EZ Curl EZ Bar Curl

10 ~1.5 min Overhead Cable Triceps

EZ Bar
Extension
Skull Crusher

8-9 ~3 min Machine Squat Hack Squat

8-9 ~3 min Machine Squat Hack Squat

10 ~1.5 min Nordic Ham Curl Lying Leg Curl

9-10 0 Reverse Crunch Hanging Leg Raise

9-10 ~1.5 min Standing Calf RaiseLeg Press Toe Press

Suggested Rest Day

9-10 ~2 min Weighted Dip Flat DB Press

9-10 ~2 min Standing DB ArnoldMachine

Press Shoulder Press

9-10 ~1.5 min DB Triceps Kickback

Triceps Pressdown

10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up
 10 ~1.5 min Machine Lateral Raise
DB Lateral Raise

7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

9-10 ~2 min Seated Cable Row Pendlay Row

9-10 ~2 min Neutral-Grip Lat Pulldown

Weighted Pullup

10 ~1.5 min Reverse Cable Flye Rope Facepull

10 ~1.5 min DB Preacher Curl Bayesian Cable Curl

8-9 ~2 min Goblet Squat Leg Press

8-9 ~2 min Romanian Deadlift 45° Hyperextension

9-10 ~1.5 min Leg Extension Step-Up

10 0 min Standing Calf Raise Seated Calf Raise

10 ~1.5 min Plate-Weighted CrunchCable Crunch

Suggested Rest Day

Load RPE Rest Substitution Substitution

Option 1 Option 2

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

9-10 ~2 min 2-Grip Lat Pulldown Weighted Pullup

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

9-10 ~2 min Chest-Supported T-BarMachine

Row Row

10 0 min EZ Bar Skull CrusherDB French Press

10 ~1.5 min EZ Bar Curl DB Curl

8-9 ~3 min Hack Squat Leg Press

 8-9 ~3 min Hack Squat Leg Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

9-10 0 min Standing Calf RaiseLeg Press Toe Press

9-10 ~1.5 min Reverse Crunch Roman Chair Crunch

Suggested Rest Day

9-10 ~2 min Seated DB ShoulderMachine

Press Shoulder Press

9-10 ~2 min Weighted Dip Flat DB Press

9-10 ~1.5 min Triceps Pressdown Cable Triceps Kickback

10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

9-10 ~2 min Weighted Pullup Lat Pulldown

9-10 ~2 min Single-Arm DB Row Pendlay Row

10 ~1.5 min Hammer Curl DB Curl

10 ~1.5 min Reverse Cable Flye Rope Facepull

8-9 ~2 min Romanian Deadlift 45° Hyperextension

8-9 ~2 min DB Step-Up DB Bulgarian Split Squat

9-10 ~1.5 min Goblet Squat DB Step-Up

10 0 min Seated Calf Raise Leg Press Toe Press

10 ~1.5 min Cable Crunch Machine Crunch

 Suggested Rest Day

Load RPE Rest Substitution Substitution

Option 1 Option 2

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

9-10 ~2 min 2-Grip Lat Pulldown Weighted Pullup

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

9-10 ~2 min Chest-Supported T-BarMachine

Row Row

10 0 min EZ Bar Skull CrusherDB French Press

10 ~1.5 min EZ Bar Curl DB Curl

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

9-10 0 min Standing Calf RaiseLeg Press Toe Press

9-10 ~1.5 min Reverse Crunch Roman Chair Crunch

Suggested Rest Day

9-10 ~2 min Seated DB ShoulderMachine

Press Shoulder Press

9-10 ~2 min Weighted Dip Flat DB Press

9-10 ~1.5 min Triceps Pressdown Cable Triceps Kickback

10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

 9-10 ~2 min Weighted Pullup Lat Pulldown

9-10 ~2 min Single-Arm DB Row Pendlay Row

10 ~1.5 min Hammer Curl DB Curl

10 ~1.5 min Reverse Cable Flye Rope Facepull

8-9 ~2 min Romanian Deadlift 45° Hyperextension

8-9 ~2 min DB Step-Up DB Bulgarian Split Squat

9-10 ~1.5 min Goblet Squat DB Step-Up

10 0 min Seated Calf Raise Leg Press Toe Press

10 ~1.5 min Cable Crunch Machine Crunch

Suggested Rest Day

Substitution Substitution
Load RPE Rest
Option 1 Option 2

8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

9-10 ~2 min 2-Grip Lat Pulldown Weighted Pullup

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

9-10 ~2 min Chest-Supported T-BarMachine

Row Row

10 0 min EZ Bar Skull CrusherDB French Press

10 ~1.5 min EZ Bar Curl DB Curl

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

 9-10 0 min Standing Calf RaiseLeg Press Toe Press

9-10 ~1.5 min Reverse Crunch Roman Chair Crunch

Suggested Rest Day

9-10 ~2 min Seated DB ShoulderMachine

Press Shoulder Press

9-10 ~2 min Weighted Dip Flat DB Press

9-10 ~1.5 min Triceps Pressdown Cable Triceps Kickback

10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

9-10 ~2 min Weighted Pullup Lat Pulldown

9-10 ~2 min Single-Arm DB Row Pendlay Row

10 ~1.5 min Hammer Curl DB Curl

10 ~1.5 min Reverse Cable Flye Rope Facepull

8-9 ~2 min Romanian Deadlift 45° Hyperextension

8-9 ~2 min DB Step-Up DB Bulgarian Split Squat

9-10 ~1.5 min Goblet Squat DB Step-Up

10 0 min Seated Calf Raise Leg Press Toe Press

10 ~1.5 min Cable Crunch Machine Crunch

Suggested Rest Day

Substitution Substitution
Load RPE Rest Option 1 Option 2
 8-9 ~3 min Flat DB Press Weighted Dip

9-10 ~3 min Flat DB Press Weighted Dip

9-10 ~2 min 2-Grip Lat Pulldown Weighted Pullup

9-10 ~2 min Machine Shoulder Press

Seated DB Shoulder Press

9-10 ~2 min Chest-Supported T-BarMachine

Row Row

10 0 min EZ Bar Skull CrusherDB French Press

10 ~1.5 min EZ Bar Curl DB Curl

8-9 ~3 min Hack Squat Leg Press

8-9 ~3 min Hack Squat Leg Press

10 ~1.5 min Lying Leg Curl Glute-Ham Raise

9-10 0 min Standing Calf RaiseLeg Press Toe Press

9-10 ~1.5 min Reverse Crunch Roman Chair Crunch

Suggested Rest Day

9-10 ~2 min Seated DB ShoulderMachine

Press Shoulder Press

9-10 ~2 min Weighted Dip Flat DB Press

9-10 ~1.5 min Triceps Pressdown Cable Triceps Kickback

10 ~1.5 min Incline Close-Grip Push

Kneeling
Up Modified Push Up

10 ~1.5 min DB Lateral Raise Cable Lateral Raise

7-8 ~1.5 min Cable Lat Pullover 1-Arm Lat Pull-In

9-10 ~2 min Weighted Pullup Lat Pulldown

 9-10 ~2 min Single-Arm DB Row Pendlay Row

10 ~1.5 min Hammer Curl DB Curl

10 ~1.5 min Reverse Cable Flye Rope Facepull

8-9 ~2 min Romanian Deadlift 45° Hyperextension

8-9 ~2 min DB Step-Up DB Bulgarian Split Squat

9-10 ~1.5 min Goblet Squat DB Step-Up

10 0 min Seated Calf Raise Leg Press Toe Press

10 ~1.5 min Cable Crunch Machine Crunch

Suggested Rest Day

readsheet
Copyright 2022 by Jeff Nippard. All rights reserved.

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width),
second set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together,
drive your elbows down and back. Last set only do a
dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Arc the bar behind your head, constant tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
biceps
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Press all the way up to your toes, stretch your calves at

the bottom, don't bounce
Knees to chest, controlled reps, straighten legs more to
increase difficulty

Don't stop in between reps, keep smooth and controlled

tension on the delts
Can be performed seated or standing. Focus on
squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Focus on squeezing your triceps to move the weight.

Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform an additional 12-15 reps.
Hands slightly narrower than shoulder width. Keep your
elbows tucked in close to your torso. As many reps as
possible!
 Raise the dumbbells "out" not "up", mind muscle
connection with middle fibers
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
1.5x shoulder width grip, pull your chest to the bar
Initiate the movement by squeezing your shoulder
blades together, pull to your lower chest, avoid using
momentum
Keep your elbow behind your torso throughout the
range of motion, focus on squeezing your bicep. Sets
are per arm

Pull your elbows up and out, squeeze your shoulder

blades together. Last set only do a dropset: perform 10-
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.

Maintain a neutral lower back, set your hips back, don't

allow your spine to round
Medium width feet placement on the platform, don't
allow your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Round your back as you crunch

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width),
second set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together,
drive your elbows down and back. Last set only do a
dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Arc the bar behind your head, constant tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
biceps
Focus on strength here. Each week add weight or reps.
Keep form consistent.
 Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Press all the way up to your toes, stretch your calves at

the bottom, don't bounce
Knees to chest, controlled reps, straighten legs more to
increase difficulty

Don't stop in between reps, keep smooth and controlled

tension on the delts
Can be performed seated or standing. Focus on
squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Focus on squeezing your triceps to move the weight.

Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform an additional 12-15 reps.
Hands slightly narrower than shoulder width. Keep your
elbows tucked in close to your torso. As many reps as
possible!
Raise the dumbbells "out" not "up", mind muscle
connection with middle fibers
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
1.5x shoulder width grip, pull your chest to the bar
Initiate the movement by squeezing your shoulder
blades together, pull to your lower chest, avoid using
momentum
Keep your elbow behind your torso throughout the
range of motion, focus on squeezing your bicep. Sets
are per arm

Pull your elbows up and out, squeeze your shoulder

blades together. Last set only do a dropset: perform 10-
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.

Maintain a neutral lower back, set your hips back, don't

allow your spine to round
Medium width feet placement on the platform, don't
allow your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Round your back as you crunch

 Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width),
second set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together,
drive your elbows down and back. Last set only do a
dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Arc the bar behind your head, constant tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
biceps
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.

Dropset: perform 10-12 reps, drop the weight by ~50%,

perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Press all the way up to your toes, stretch your calves at

the bottom, don't bounce
Knees to chest, controlled reps, straighten legs more to
increase difficulty

Don't stop in between reps, keep smooth and controlled

tension on the delts
Can be performed seated or standing. Focus on
squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Focus on squeezing your triceps to move the weight.

Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform an additional 12-15 reps.
Hands slightly narrower than shoulder width. Keep your
elbows tucked in close to your torso. As many reps as
possible!
Raise the dumbbells "out" not "up", mind muscle
connection with middle fibers
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
 1.5x shoulder width grip, pull your chest to the bar
Initiate the movement by squeezing your shoulder
blades together, pull to your lower chest, avoid using
momentum
Keep your elbow behind your torso throughout the
range of motion, focus on squeezing your bicep. Sets
are per arm

Pull your elbows up and out, squeeze your shoulder

blades together. Last set only do a dropset: perform 10-
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.

Maintain a neutral lower back, set your hips back, don't

allow your spine to round
Medium width feet placement on the platform, don't
allow your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Round your back as you crunch

Notes

Focus on strength here. Each week add weight or reps.

Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Do first set wide overhand (1.5x shoulder width),
second set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together,
drive your elbows down and back. Last set only do a
dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Arc the bar behind your head, constant tension on
triceps
Arc the bar "out" not "up", focus on squeezing your
biceps
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.

Press all the way up to your toes, stretch your calves at

the bottom, don't bounce
Knees to chest, controlled reps, straighten legs more to
increase difficulty

Don't stop in between reps, keep smooth and controlled

tension on the delts
Can be performed seated or standing. Focus on
squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Focus on squeezing your triceps to move the weight.

Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform an additional 12-15 reps.
Hands slightly narrower than shoulder width. Keep your
elbows tucked in close to your torso. As many reps as
possible!
Raise the dumbbells "out" not "up", mind muscle
connection with middle fibers
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
1.5x shoulder width grip, pull your chest to the bar
Initiate the movement by squeezing your shoulder
blades together, pull to your lower chest, avoid using
momentum
Keep your elbow behind your torso throughout the
range of motion, focus on squeezing your bicep. Sets
are per arm

Pull your elbows up and out, squeeze your shoulder

blades together. Last set only do a dropset: perform 10-
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.

Maintain a neutral lower back, set your hips back, don't

allow your spine to round
Medium width feet placement on the platform, don't
allow your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Round your back as you crunch

 Notes

First set 1.5x shoulder width grip. Second set 1.0x

shoulder width grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep elbows at ~30° angle from torso. Pull the weight
towards your navel
Start with your elbows in front of you and palms facing
in. Rotate the dumbbells so that your palms face
forward as you press.
Brace upper back against bench, 45 degree incline,
keep shoulders back as you curl
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.

High and wide foot positioning, start with weaker leg

High and wide foot positioning, start with weaker leg

Keep your hips straight, do Nordic ham curls if no GHR

machine
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Focus on squeezing your chest

Bring the dumbbells all the way down, keep your torso
upright
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension). Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform
an additional 12-15 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible!
Lean away from the cable. Focus on squeezing your
delts.
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
 Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Swing the weight "out", not "back". Last set only do a
dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps.

Brace your chest against an incline bench, curl with

your elbows slightly in front of you. Last set only do a
dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Notes

First set 1.5x shoulder width grip. Second set 1.0x

shoulder width grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep elbows at ~30° angle from torso. Pull the weight
towards your navel
Start with your elbows in front of you and palms facing
in. Rotate the dumbbells so that your palms face
forward as you press.
Brace upper back against bench, 45 degree incline,
keep shoulders back as you curl
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.

High and wide foot positioning, start with weaker leg

High and wide foot positioning, start with weaker leg

Keep your hips straight, do Nordic ham curls if no GHR

machine
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
 Focus on squeezing your chest
Bring the dumbbells all the way down, keep your torso
upright
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension). Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform
an additional 12-15 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible!
Lean away from the cable. Focus on squeezing your
delts.
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Swing the weight "out", not "back". Last set only do a
dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps.

Brace your chest against an incline bench, curl with

your elbows slightly in front of you. Last set only do a
dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Notes

First set 1.5x shoulder width grip. Second set 1.0x

shoulder width grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep elbows at ~30° angle from torso. Pull the weight
towards your navel
Start with your elbows in front of you and palms facing
in. Rotate the dumbbells so that your palms face
forward as you press.
Brace upper back against bench, 45 degree incline,
keep shoulders back as you curl
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.

High and wide foot positioning, start with weaker leg

High and wide foot positioning, start with weaker leg

Keep your hips straight, do Nordic ham curls if no GHR

machine
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Focus on squeezing your chest

Bring the dumbbells all the way down, keep your torso
upright
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension). Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform
an additional 12-15 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible!
Lean away from the cable. Focus on squeezing your
delts.
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Swing the weight "out", not "back". Last set only do a
dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps.

Brace your chest against an incline bench, curl with

your elbows slightly in front of you. Last set only do a
dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Notes

First set 1.5x shoulder width grip. Second set 1.0x

shoulder width grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep elbows at ~30° angle from torso. Pull the weight
towards your navel
Start with your elbows in front of you and palms facing
in. Rotate the dumbbells so that your palms face
forward as you press.
Brace upper back against bench, 45 degree incline,
keep shoulders back as you curl
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.

High and wide foot positioning, start with weaker leg

High and wide foot positioning, start with weaker leg

Keep your hips straight, do Nordic ham curls if no GHR

machine
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Focus on squeezing your chest

Bring the dumbbells all the way down, keep your torso
upright
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension). Last set only do a dropset:
perform 12-15 reps, drop the weight by ~50%, perform
an additional 12-15 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible!
 Lean away from the cable. Focus on squeezing your
delts.
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Swing the weight "out", not "back". Last set only do a
dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps.

Brace your chest against an incline bench, curl with

your elbows slightly in front of you. Last set only do a
dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help

Notes

Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last

set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.

Bring cables all the way down to shoulder height, keep

torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional
12-15 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle

Do both arms at once, resist the negative

Focus on squeezing your biceps. Control the negative

Focus on strength here. Each week add weight or reps.
Keep form consistent.
 Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Keep your hips as straight as you can, can sub for lying
leg curl
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Perform these slowly, focus on keeping your lower back
against the ground throughout the set

Start with your elbows in front of you and palms facing

in. Rotate the dumbbells so that your palms face
forward as you press.

Can be performed seated or standing. Focus on

squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension). Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible!
Focus on squeezing your lateral delt to move the weight
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
Pull your elbows down against your sides. Last set only
do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Brace with your non-working hand against your knee,
stay light, emphasize form
Hammer curl on concentric, supinated curl (palms up)
on the eccentric. Last set only do a dropset: perform 10-
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.

Mind-muscle connection with rear delts, sweep the

weight out
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Take medium strides, minimize the amount you push off
your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Hold a plate or DB to your chest and crunch hard!

 Notes

Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last

set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.

Bring cables all the way down to shoulder height, keep

torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional
12-15 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle

Do both arms at once, resist the negative

Focus on squeezing your biceps. Control the negative

Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Keep your hips as straight as you can, can sub for lying
leg curl
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Perform these slowly, focus on keeping your lower back
against the ground throughout the set

Start with your elbows in front of you and palms facing

in. Rotate the dumbbells so that your palms face
forward as you press.

Can be performed seated or standing. Focus on

squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension). Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible!
Focus on squeezing your lateral delt to move the weight
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
Pull your elbows down against your sides. Last set only
do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Brace with your non-working hand against your knee,
stay light, emphasize form
Hammer curl on concentric, supinated curl (palms up)
on the eccentric. Last set only do a dropset: perform 10-
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.

Mind-muscle connection with rear delts, sweep the

weight out
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Take medium strides, minimize the amount you push off
your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Hold a plate or DB to your chest and crunch hard!

Notes

Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last

set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.

Bring cables all the way down to shoulder height, keep

torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional
12-15 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle

Do both arms at once, resist the negative

Focus on squeezing your biceps. Control the negative

Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Keep your hips as straight as you can, can sub for lying
leg curl
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Perform these slowly, focus on keeping your lower back
against the ground throughout the set

Start with your elbows in front of you and palms facing

in. Rotate the dumbbells so that your palms face
forward as you press.

Can be performed seated or standing. Focus on

squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension). Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible!
Focus on squeezing your lateral delt to move the weight
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
Pull your elbows down against your sides. Last set only
do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Brace with your non-working hand against your knee,
stay light, emphasize form
Hammer curl on concentric, supinated curl (palms up)
on the eccentric. Last set only do a dropset: perform 10-
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.

Mind-muscle connection with rear delts, sweep the

weight out
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Take medium strides, minimize the amount you push off
your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Hold a plate or DB to your chest and crunch hard!

Notes
 Focus on squeezing your chest

Focus on squeezing your chest

Think about pulling your elbows "down" and "in". Last

set only do a dropset: perform 10-12 reps, drop the
weight by ~50%, perform an additional 10-12 reps.

Bring cables all the way down to shoulder height, keep

torso upright. Last set only do a dropset: perform 12-15
reps, drop the weight by ~50%, perform an additional
12-15 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle

Do both arms at once, resist the negative

Focus on squeezing your biceps. Control the negative

Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Keep your hips as straight as you can, can sub for lying
leg curl
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Perform these slowly, focus on keeping your lower back
against the ground throughout the set

Start with your elbows in front of you and palms facing

in. Rotate the dumbbells so that your palms face
forward as you press.

Can be performed seated or standing. Focus on

squeezing your chest. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension). Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform
an additional 10-12 reps.

Hands slightly narrower than shoulder width. Keep your

elbows tucked in close to your torso. As many reps as
possible!
Focus on squeezing your lateral delt to move the weight
Keep chest tall, keep elbow tucked in close to your
torso, focus on squeezing your lat to move the weight
Pull your elbows down against your sides. Last set only
do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
 Brace with your non-working hand against your knee,
stay light, emphasize form
Hammer curl on concentric, supinated curl (palms up)
on the eccentric. Last set only do a dropset: perform 10-
12 reps, drop the weight by ~50%, perform an additional
10-12 reps.
Mind-muscle connection with rear delts, sweep the
weight out
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Take medium strides, minimize the amount you push off
your rear leg
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce

Hold a plate or DB to your chest and crunch hard!

_:?:_16:01
2022-10-26/
*