Jeff

Week 1 Exercise

Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

 N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl

Bottom-Half Preacher Curl

 Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge

Seated Leg Curl

Leg Press Toe Press

Decline Plate-Weighted Crunch
Close-Grip Barbell Incline Press

Machine Shoulder Press

Floor Skull Crusher (Heavy)

Bent-Over Cable Pec Flye

Push #2
Eccentric-Accentuated Cable Lateral Raise, Constant-T
 Plate Front Raise

Diamond Push Up

1-Arm Half-Kneeling Lat Pulldown

Pull-Up (1 AMRAP set)

Kroc Row
Pull #2
Cable Shrug-In

Reverse Pec Deck

N1-Style Cross-Body Cable Bicep Curl

Deadlift

Stiff-Leg Deadlift

Leg Press

Legs #2 Glute Ham Raise

Legs #2
Slow-Eccentric Leg Extension
Seated Calf Raise

Roman Chair Leg Raise

Week 2 Exercise

Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

 Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

A1. Bottom-Half DB Lat Pullover

Pull #1
A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl

Bottom-Half Preacher Curl

 Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge

Seated Leg Curl

Leg Press Toe Press

Decline Plate-Weighted Crunch
Close-Grip Barbell Incline Press

Machine Shoulder Press

Floor Skull Crusher (Heavy)

Bent-Over Cable Pec Flye

Push #2
Eccentric-Accentuated Cable Lateral Raise, Constant-T
 Plate Front Raise

Diamond Push Up

1-Arm Half-Kneeling Lat Pulldown

Pull-Up (1 AMRAP set)

Kroc Row
Pull #2
Cable Shrug-In

Reverse Pec Deck

N1-Style Cross-Body Cable Bicep Curl

Deadlift

Stiff-Leg Deadlift

Leg Press

Legs #2 Glute Ham Raise

Legs #2
Slow-Eccentric Leg Extension
Seated Calf Raise

Roman Chair Leg Raise

Week 3 Exercise

Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

 N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl

Bottom-Half Preacher Curl

 Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge

Seated Leg Curl

Leg Press Toe Press

Decline Plate-Weighted Crunch
Close-Grip Barbell Incline Press

Machine Shoulder Press

Floor Skull Crusher (Heavy)

Bent-Over Cable Pec Flye

Push #2
Eccentric-Accentuated Cable Lateral Raise, Constant-T
 Plate Front Raise

Diamond Push Up

1-Arm Half-Kneeling Lat Pulldown

Pull-Up (1 AMRAP set)

Kroc Row
Pull #2
Cable Shrug-In

Reverse Pec Deck

N1-Style Cross-Body Cable Bicep Curl

Deadlift

Stiff-Leg Deadlift

Leg Press

Legs #2 Glute Ham Raise

Legs #2
Slow-Eccentric Leg Extension
Seated Calf Raise

Roman Chair Leg Raise

Week 4 Exercise

Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

 N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl

Bottom-Half Preacher Curl

 Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge

Seated Leg Curl

Leg Press Toe Press

Decline Plate-Weighted Crunch
Close-Grip Barbell Incline Press

Machine Shoulder Press

Floor Skull Crusher (Heavy)

Bent-Over Cable Pec Flye

Push #2
Eccentric-Accentuated Cable Lateral Raise, Constant-T
 Plate Front Raise

Diamond Push Up

1-Arm Half-Kneeling Lat Pulldown

Pull-Up (1 AMRAP set)

Kroc Row
Pull #2
Cable Shrug-In

Reverse Pec Deck

N1-Style Cross-Body Cable Bicep Curl

Deadlift

Stiff-Leg Deadlift

Leg Press

Legs #2 Glute Ham Raise

Legs #2
Slow-Eccentric Leg Extension
Seated Calf Raise

Roman Chair Leg Raise

Week 5 Exercise

Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

 N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl

Bottom-Half Preacher Curl

 Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge

Seated Leg Curl

Leg Press Toe Press

Decline Plate-Weighted Crunch
Close-Grip Barbell Incline Press

Machine Shoulder Press

Floor Skull Crusher (Heavy)

Bent-Over Cable Pec Flye

Push #2
Eccentric-Accentuated Cable Lateral Raise, Constant-T
 Plate Front Raise

Diamond Push Up

1-Arm Half-Kneeling Lat Pulldown

Pull-Up (1 AMRAP set)

Kroc Row
Pull #2
Cable Shrug-In

Reverse Pec Deck

N1-Style Cross-Body Cable Bicep Curl

Deadlift

Stiff-Leg Deadlift

Leg Press

Legs #2 Glute Ham Raise

Legs #2
Slow-Eccentric Leg Extension
Seated Calf Raise

Roman Chair Leg Raise

SEMI-DELOAD WEEK: AVOID FA

Week 6 Exercise

Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

 Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
 Bottom-Half Preacher Curl

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge

Seated Leg Curl

Leg Press Toe Press

Decline Plate-Weighted Crunch
Close-Grip Barbell Incline Press

Machine Shoulder Press

Floor Skull Crusher (Heavy)

Bent-Over Cable Pec Flye

Push #2
Push #2
Eccentric-Accentuated Cable Lateral Raise, Constant-T

Plate Front Raise

Diamond Push Up

1-Arm Half-Kneeling Lat Pulldown

Pull-Up (1 AMRAP set)

Kroc Row
Pull #2
Cable Shrug-In

Reverse Pec Deck

N1-Style Cross-Body Cable Bicep Curl

Deadlift

Stiff-Leg Deadlift
 Leg Press

Legs #2 Glute Ham Raise

Slow-Eccentric Leg Extension
Seated Calf Raise

Roman Chair Leg Raise

 Jeff Nippard's Ultimate PPL Program

Phase 1 - Base Hypertrophy (Moderate V

Warm-up Sets Working Sets Reps Load RPE

3-4 1 3-5 8-9

0 2 10 8-9

2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 8+8 9-10
0 2 10-12 10

0 4 10 See Notes

0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 6-8 9-10

0 2 10-12 10
3-4 1 2-4 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9

1 3 10-12 9-10

1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9

2 3 10-12 8-9

1 3 6-8 8-9

1 3 10-12 9-10

1 3 5, 15 9-10
1 2 15-20 9-10

0 1 AMRAP 10

1 3 12-15 8-9

2 1 AMRAP 10

2 3 10-12 8-9

1 3 10-12 9-10

1 3 10-12 9-10

1 3 10-12 9-10

3-4 1 5 8-9

0 2 8 8-9

2-3 4 10-12 8-9

1 3 8-10 9-10
 1 3 8-10 9-10
1 4 15-20 9-10

1 3 10-20 9-10

Mandatory Rest D

Warm-up Sets Working Sets Reps Load RPE

3-4 1 3-5 8-9

0 2 10 8-9

2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10
1 3 8+8 9-10

0 2 10-12 10

0 4 10 See Notes

0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 6-8 9-10

0 2 10-12 10
3-4 1 3-5 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9

1 3 10-12 9-10

1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9

2 3 10-12 8-9

1 3 6-8 8-9

1 3 10-12 9-10

1 3 5, 15 9-10
1 2 15-20 9-10

0 1 AMRAP 10

1 3 12-15 8-9

2 1 AMRAP 10

2 3 10-12 8-9

1 3 10-12 9-10

1 3 10-12 9-10

1 3 10-12 9-10

3-4 1 4 8-9

0 2 8 8-9

2-3 4 10-12 8-9

1 3 8-10 9-10
 1 3 8-10 9-10
1 4 15-20 9-10

1 3 10-20 9-10

Mandatory Rest D

Warm-up Sets Working Sets Reps Load RPE

3-4 1 2-4 8-9

0 2 10 8-9

2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 8+8 9-10
0 2 10-12 10

0 4 10 See Notes

0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 6-8 9-10

0 2 10-12 10
3-4 1 4-6 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9

1 3 10-12 9-10

1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9

2 3 10-12 8-9

1 3 6-8 8-9

1 3 10-12 9-10

1 3 5, 15 9-10
1 2 15-20 9-10

0 1 AMRAP 10

1 3 12-15 8-9

2 1 AMRAP 10

2 3 10-12 8-9

1 3 10-12 9-10

1 3 10-12 9-10

1 3 10-12 9-10

3-4 1 3 8-9

0 2 8 8-9

2-3 4 10-12 8-9

1 3 8-10 9-10
 1 3 8-10 9-10
1 4 15-20 9-10

1 3 10-20 9-10

Mandatory Rest D

Warm-up Sets Working Sets Reps Load RPE

3-4 1 2-4 8-9

0 2 10 8-9

2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 8+8 9-10
0 2 10-12 10

0 4 10 See Notes

0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 6-8 9-10

0 2 10-12 10
3-4 1 3-5 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9

1 3 10-12 9-10

1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9

2 3 10-12 8-9

1 3 6-8 8-9

1 3 10-12 9-10

1 3 5, 15 9-10
1 2 15-20 9-10

0 1 AMRAP 10

1 3 12-15 8-9

2 1 AMRAP 10

2 3 10-12 8-9

1 3 10-12 9-10

1 3 10-12 9-10

1 3 10-12 9-10

3-4 1 2 8-9

0 2 8 8-9

2-3 4 10-12 8-9

1 3 8-10 9-10
 1 3 8-10 9-10
1 4 15-20 9-10

1 3 10-20 9-10

Mandatory Rest D

Warm-up Sets Working Sets Reps Load RPE

3-4 1 3-5 8-9

0 2 10 8-9

2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 8+8 9-10
0 2 10-12 10

0 4 10 See Notes

0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 6-8 9-10

0 2 10-12 10
3-4 1 2-4 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9

1 3 10-12 9-10

1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9

2 3 10-12 8-9

1 3 6-8 8-9

1 3 10-12 9-10

1 3 5, 15 9-10
1 2 15-20 9-10

0 1 AMRAP 10

1 3 12-15 8-9

2 1 AMRAP 10

2 3 10-12 8-9

1 3 10-12 9-10

1 3 10-12 9-10

1 3 10-12 9-10

3-4 1 1 8-9

0 2 8 8-9

2-3 4 10-12 8-9

1 3 8-10 9-10
 1 3 8-10 9-10
1 4 15-20 9-10

1 3 10-20 9-10

Mandatory Rest D
WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PR
Warm-up Sets Working Sets Reps Load RPE

3-4 1 3-5 7

0 2 10 7

2 2 8-10 7

1 2 12-15 8

0 2 30s HOLD N/A

1 2 12-15 8
1 2 8+8 8

0 2 10-12 8

0 4 10 See Notes

0 1 10+5 10

2 3 10-12 7

1 2 10-12 8

0 2 30s HOLD N/A

1 3 12-15 8

1 2 6-8 8
0 2 10-12 8

3-4 1 1-3 7

0 2 5 7

2 2 8-10 7

1 2 10 7

1 2 10-12 8

1 2 10-12 8
1 2 10-12 8
2-3 2 8, 5 7

2 2 10-12 7

1 2 6-8 7

1 2 10-12 8
1 2 5, 15 8

1 2 15-20 8

0 1 AMRAP 10

1 2 12-15 7

2 1 AMRAP 10

2 2 10-12 7

1 2 10-12 8

1 2 10-12 8

1 2 10-12 8

3-4 1 4 5-6

0 2 8 7
2-3 2 10-12 7

1 2 8-10 8
1 2 8-10 8
1 2 15-20 8

1 2 10-20 8

Mandatory Rest D
L Program - 6x/Week Spreadsheet

Moderate Volume, Moderate Intensity)

Rest Substitution Option 1 Substitution Option 2

~3-4 min DB Bench Press Machine Chest Press

~3-4 min DB Bench Press (No Leg

Machine
Drive) Chest Press (No Leg Drive)

~2-3 min Seated DB Shoulder Press

Machine Shoulder Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min Triceps Pressdown(12-15

DB Skull
reps)Crusher(12-15 reps)
~1-2 min Single-Arm Tricep Pressdown
Single-Arm Cable Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

~2-3 min Incline Chest-SupportedCable

DB Row
Seated Row

0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Curl Cable Curl

~1-2 min Bottom-Half Spider Curl

Bottom-Half Bayesian Curl
~3-4 min Hack Squat DB Bulgarian Split Squat

~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat

~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Cable Crunch Machine Crunch
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press

~2-3 min Seated DB Shoulder Press

Standing DB Arnold Press

~1-2 min DB Floor Skull CrusherOverhead Cable Triceps Extension

~1-2 min Pec Deck DB Flye

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min DB Front Raise Cable Front Raise

0 min Close-Grip Push Up Kneeling Modified Push Up

~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover

~2-3 min Lat Pulldown(8-15 rep AMRAP)

Machine Pulldown

~2-3 min Single-Arm DB Row Meadows Row

~1-2 min DB Shrug Plate Shrug

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Incline Curl DB Curl

~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

~2-3 min Goblet Squat Walking Lunge

~1-2 min Nordic Ham Curl Lying Leg Curl

 ~1-2 min DB Step-Up Goblet Squat
~1-2 min Standing Calf Raise Leg Press Toe Press

~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day

Rest Substitution Option 1 Substitution Option 2

~3-4 min DB Bench Press Machine Chest Press

~3-4 min DB Bench Press (No Leg

Machine
Drive) Chest Press (No Leg Drive)

~2-3 min Seated DB Shoulder Press

Machine Shoulder Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min Triceps Pressdown(12-15
DB Skull
reps)Crusher(12-15 reps)

~1-2 min Single-Arm Tricep Pressdown

Single-Arm Cable Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

~2-3 min Incline Chest-SupportedCable

DB Row
Seated Row

0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Curl Cable Curl

~1-2 min Bottom-Half Spider Curl

Bottom-Half Bayesian Curl
~3-4 min Hack Squat DB Bulgarian Split Squat

~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat

~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Cable Crunch Machine Crunch
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press

~2-3 min Seated DB Shoulder Press

Standing DB Arnold Press

~1-2 min DB Floor Skull CrusherOverhead Cable Triceps Extension

~1-2 min Pec Deck DB Flye

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min DB Front Raise Cable Front Raise

0 min Close-Grip Push Up Kneeling Modified Push Up

~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover

~2-3 min Lat Pulldown(8-15 rep AMRAP)

Machine Pulldown

~2-3 min Single-Arm DB Row Meadows Row

~1-2 min DB Shrug Plate Shrug

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Incline Curl DB Curl

~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

~2-3 min Goblet Squat Walking Lunge

~1-2 min Nordic Ham Curl Lying Leg Curl

 ~1-2 min DB Step-Up Goblet Squat
~1-2 min Standing Calf Raise Leg Press Toe Press

~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day

Rest Substitution Option 1 Substitution Option 2

~3-4 min DB Bench Press Machine Chest Press

~3-4 min DB Bench Press (No Leg

Machine
Drive) Chest Press (No Leg Drive)

~2-3 min Seated DB Shoulder Press

Machine Shoulder Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min Triceps Pressdown(12-15

DB Skull
reps)Crusher(12-15 reps)
~1-2 min Single-Arm Tricep Pressdown
Single-Arm Cable Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

~2-3 min Incline Chest-SupportedCable

DB Row
Seated Row

0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Curl Cable Curl

~1-2 min Bottom-Half Spider Curl

Bottom-Half Bayesian Curl
~3-4 min Hack Squat DB Bulgarian Split Squat

~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat

~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Cable Crunch Machine Crunch
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press

~2-3 min Seated DB Shoulder Press

Standing DB Arnold Press

~1-2 min DB Floor Skull CrusherOverhead Cable Triceps Extension

~1-2 min Pec Deck DB Flye

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min DB Front Raise Cable Front Raise

0 min Close-Grip Push Up Kneeling Modified Push Up

~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover

~2-3 min Lat Pulldown(8-15 rep AMRAP)

Machine Pulldown

~2-3 min Single-Arm DB Row Meadows Row

~1-2 min DB Shrug Plate Shrug

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Incline Curl DB Curl

~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

~2-3 min Goblet Squat Walking Lunge

~1-2 min Nordic Ham Curl Lying Leg Curl

 ~1-2 min DB Step-Up Goblet Squat
~1-2 min Standing Calf Raise Leg Press Toe Press

~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day

Rest Substitution Option 1 Substitution Option 2

~3-4 min DB Bench Press Machine Chest Press

~3-4 min DB Bench Press (No Leg

Machine
Drive) Chest Press (No Leg Drive)

~2-3 min Seated DB Shoulder Press

Machine Shoulder Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min Triceps Pressdown(12-15

DB Skull
reps)Crusher(12-15 reps)
~1-2 min Single-Arm Tricep Pressdown
Single-Arm Cable Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

~2-3 min Incline Chest-SupportedCable

DB Row
Seated Row

0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Curl Cable Curl

~1-2 min Bottom-Half Spider Curl

Bottom-Half Bayesian Curl
~3-4 min Hack Squat DB Bulgarian Split Squat

~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat

~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Cable Crunch Machine Crunch
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press

~2-3 min Seated DB Shoulder Press

Standing DB Arnold Press

~1-2 min DB Floor Skull CrusherOverhead Cable Triceps Extension

~1-2 min Pec Deck DB Flye

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min DB Front Raise Cable Front Raise

0 min Close-Grip Push Up Kneeling Modified Push Up

~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover

~2-3 min Lat Pulldown(8-15 rep AMRAP)

Machine Pulldown

~2-3 min Single-Arm DB Row Meadows Row

~1-2 min DB Shrug Plate Shrug

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Incline Curl DB Curl

~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

~2-3 min Goblet Squat Walking Lunge

~1-2 min Nordic Ham Curl Lying Leg Curl

 ~1-2 min DB Step-Up Goblet Squat
~1-2 min Standing Calf Raise Leg Press Toe Press

~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day

Rest Substitution Option 1 Substitution Option 2

~3-4 min DB Bench Press Machine Chest Press

~3-4 min DB Bench Press (No Leg

Machine
Drive) Chest Press (No Leg Drive)

~2-3 min Seated DB Shoulder Press

Machine Shoulder Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min Triceps Pressdown(12-15

DB Skull
reps)Crusher(12-15 reps)
~1-2 min Single-Arm Tricep Pressdown
Single-Arm Cable Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

~2-3 min Incline Chest-SupportedCable

DB Row
Seated Row

0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Curl Cable Curl

~1-2 min Bottom-Half Spider Curl

Bottom-Half Bayesian Curl
~3-4 min Hack Squat DB Bulgarian Split Squat

~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat

~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Cable Crunch Machine Crunch
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press

~2-3 min Seated DB Shoulder Press

Standing DB Arnold Press

~1-2 min DB Floor Skull CrusherOverhead Cable Triceps Extension

~1-2 min Pec Deck DB Flye

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min DB Front Raise Cable Front Raise

0 min Close-Grip Push Up Kneeling Modified Push Up

~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover

~2-3 min Lat Pulldown(8-15 rep AMRAP)

Machine Pulldown

~2-3 min Single-Arm DB Row Meadows Row

~1-2 min DB Shrug Plate Shrug

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Incline Curl DB Curl

~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

~2-3 min Goblet Squat Walking Lunge

~1-2 min Nordic Ham Curl Lying Leg Curl

 ~1-2 min DB Step-Up Goblet Squat
~1-2 min Standing Calf Raise Leg Press Toe Press

~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day

WEEK TO PROMOTE RECOVERY AND TO PREPARE FOR THE NE
Rest Substitution Option 1 Substitution Option 2

~3-4 min DB Bench Press Machine Chest Press

~3-4 min DB Bench Press (No Leg

Machine
Drive) Chest Press (No Leg Drive)

~2-3 min Seated DB Shoulder Press

Machine Shoulder Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min Triceps Pressdown(12-15
DB Skull
reps)Crusher(12-15 reps)

~1-2 min Single-Arm Tricep Pressdown

Single-Arm Cable Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

~2-3 min Incline Chest-SupportedCable

DB Row
Seated Row

0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Curl Cable Curl

~1-2 min Bottom-Half Spider Curl
Bottom-Half Bayesian Curl

~3-4 min Hack Squat DB Bulgarian Split Squat

~3-4 min Pause Hack Squat Pause DB Bulgarian Split Squat

~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Cable Crunch Machine Crunch
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press

~2-3 min Seated DB Shoulder Press

Standing DB Arnold Press

~1-2 min DB Floor Skull CrusherOverhead Cable Triceps Extension

~1-2 min Pec Deck DB Flye

~1-2 min DB Lateral Raise Machine Lateral Raise

~1-2 min DB Front Raise Cable Front Raise

0 min Close-Grip Push Up Kneeling Modified Push Up

~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover

~2-3 min Lat Pulldown(8-15 rep AMRAP)

Machine Pulldown

~2-3 min Single-Arm DB Row Meadows Row

~1-2 min DB Shrug Plate Shrug

~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye

~1-2 min DB Incline Curl DB Curl

~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

 ~2-3 min Goblet Squat Walking Lunge

~1-2 min Nordic Ham Curl Lying Leg Curl

~1-2 min DB Step-Up Goblet Squat
~1-2 min Standing Calf Raise Leg Press Toe Press

~1-2 min Hanging Leg Raise Reverse Crunch

datory Rest Day

heet
Copyright 2023 by Jeff Nippard. All rights reserved.

Notes

Set up a comfortable arch, quick pause on the chest and

explode up on each rep

Shoulder blades still retracted and depressed. Slight arch in

upper back. Zero leg drive.

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 with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso

Do 4 feeder sets of 10 reps by gradually building the weight up

from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.

After hitting failure at ~10 reps, do a dropset. Strip the weight

back ~30-50% and do another 5 reps with nice and controlled
technique

Use 3 different grips for the 3 working sets (ideally going from
wider to closer)

Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low

Focus on contracting your biceps, minimize torso momentum

Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
 Sit back and down, keep your upper back tight to the bar

Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar

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

Focus on squeezing your hamstrings to move the weight

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!
Use ~45° incline and a grip width just outside shoulder width

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

tension on the delts
Arc the bar behind your head, allow the bar to come to a dead
stop on the floor between reps
Squeeze your pecs together at the top and feel a big stretch at
the bottom

First 5 reps: 5-second lowering phase, last 15 reps constant

tension (no pausing at the bottom or top)
 Turn one side up like a steering wheel as you lift the plate

Place your hands close together on the ground so that they

form a diamond shape and do as many pushups as possible
with a smooth tempo
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

Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.

Swing the weight "out", not "back"

Curl across your body with your arm out to the side at ~60°

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
 Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
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

Notes

Xuống chậm lên nhanh, mạnh, tạm dừng 1 chút ở ngực giữa

Vai hơi rụt lại, nâng nhẹ lưng trên

Bắt đầu với khuỷu tay hướng về phía trước và lòng bàn tay
hướng vào trong. Xoay tạ sao cho lòng bàn tay hướng về phía
trước khi bạn press.

Giữ chặt cánh tay không hoạt động của bạn, siết chặt cơ ngực
của bạn bằng cách ấn dây cáp qua cơ thể của bạn

Giữ căng cơ trong 30 giây. Việc stretch nên được giữ ở cường
độ khoảng 7/10.
Hãy nghĩ về việc vung cáp ra và lên như thể bạn đang "rút
kiếm" từ phía mình
 Thực hiện 1 nửa ROM

Mở rộng cơ tam đầu của bạn với cánh tay của bạn sang một
bên nhiều hơn so với pressdown thông thường. Cảm thấy căng
khi cáp di chuyển trên thân của bạn

Làm 4 set. Set 1 RPE 4-5, set 2 RPE 6 -7, set 3 RPE 7-8, set 4
Hard set, thất bại sao khoảng 10 reps
Sau thất bại ở ~10 lần lặp lại,thực hiện dropset. Giảm trọng
lượng trở lại ~ 30-50% và thực hiện thêm 5 lần lặp lại với kỹ
thuật đẹp và có kiểm soát

Sử dụng 3 tay cầm khác nhau cho 3 bộ sets (lý tưởng nhất là đi
từ rộng hơn đến gần hơn)

chỉ nằm nửa thân trên

Giữ trong khoảng 30s và độ giữ khoảng 7/10

1st set: low-to-high

2nd set: mid-range
3rd set: high-to-low
Tập trung vào việc co bắp tay của bạn, giảm thiểu động lượng
thân
Chỉ kéo tạ hơn 1 nửa ROM 1 chút
 Sit back and down, keep your upper back tight to the bar

Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar

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

Focus on squeezing your hamstrings to move the weight

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!
Use ~45° incline and a grip width just outside shoulder width

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

tension on the delts
Arc the bar behind your head, allow the bar to come to a dead
stop on the floor between reps
Squeeze your pecs together at the top and feel a big stretch at
the bottom

First 5 reps: 5-second lowering phase, last 15 reps constant

tension (no pausing at the bottom or top)
 Turn one side up like a steering wheel as you lift the plate

Place your hands close together on the ground so that they

form a diamond shape and do as many pushups as possible
with a smooth tempo
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

Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.

Swing the weight "out", not "back"

Curl across your body with your arm out to the side at ~60°

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
 Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
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

Notes

Set up a comfortable arch, quick pause on the chest and

explode up on each rep

Shoulder blades still retracted and depressed. Slight arch in

upper back. Zero leg drive.

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 with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso

Do 4 feeder sets of 10 reps by gradually building the weight up

from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.

After hitting failure at ~10 reps, do a dropset. Strip the weight

back ~30-50% and do another 5 reps with nice and controlled
technique

Use 3 different grips for the 3 working sets (ideally going from
wider to closer)

Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low

Focus on contracting your biceps, minimize torso momentum

Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
 Sit back and down, keep your upper back tight to the bar

Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar

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

Focus on squeezing your hamstrings to move the weight

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!
Use ~45° incline and a grip width just outside shoulder width

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

tension on the delts
Arc the bar behind your head, allow the bar to come to a dead
stop on the floor between reps
Squeeze your pecs together at the top and feel a big stretch at
the bottom

First 5 reps: 5-second lowering phase, last 15 reps constant

tension (no pausing at the bottom or top)
 Turn one side up like a steering wheel as you lift the plate

Place your hands close together on the ground so that they

form a diamond shape and do as many pushups as possible
with a smooth tempo
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

Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.

Swing the weight "out", not "back"

Curl across your body with your arm out to the side at ~60°

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
 Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
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

Notes

Set up a comfortable arch, quick pause on the chest and

explode up on each rep

Shoulder blades still retracted and depressed. Slight arch in

upper back. Zero leg drive.

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 with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso

Do 4 feeder sets of 10 reps by gradually building the weight up

from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.

After hitting failure at ~10 reps, do a dropset. Strip the weight

back ~30-50% and do another 5 reps with nice and controlled
technique

Use 3 different grips for the 3 working sets (ideally going from
wider to closer)

Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low

Focus on contracting your biceps, minimize torso momentum

Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
 Sit back and down, keep your upper back tight to the bar

Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar

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

Focus on squeezing your hamstrings to move the weight

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!
Use ~45° incline and a grip width just outside shoulder width

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

tension on the delts
Arc the bar behind your head, allow the bar to come to a dead
stop on the floor between reps
Squeeze your pecs together at the top and feel a big stretch at
the bottom

First 5 reps: 5-second lowering phase, last 15 reps constant

tension (no pausing at the bottom or top)
 Turn one side up like a steering wheel as you lift the plate

Place your hands close together on the ground so that they

form a diamond shape and do as many pushups as possible
with a smooth tempo
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

Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.

Swing the weight "out", not "back"

Curl across your body with your arm out to the side at ~60°

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
 Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
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

Notes

Set up a comfortable arch, quick pause on the chest and

explode up on each rep

Shoulder blades still retracted and depressed. Slight arch in

upper back. Zero leg drive.

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 with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso

Do 4 feeder sets of 10 reps by gradually building the weight up

from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.

After hitting failure at ~10 reps, do a dropset. Strip the weight

back ~30-50% and do another 5 reps with nice and controlled
technique

Use 3 different grips for the 3 working sets (ideally going from
wider to closer)

Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low

Focus on contracting your biceps, minimize torso momentum

Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
 Sit back and down, keep your upper back tight to the bar

Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar

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

Focus on squeezing your hamstrings to move the weight

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!
Use ~45° incline and a grip width just outside shoulder width

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

tension on the delts
Arc the bar behind your head, allow the bar to come to a dead
stop on the floor between reps
Squeeze your pecs together at the top and feel a big stretch at
the bottom

First 5 reps: 5-second lowering phase, last 15 reps constant

tension (no pausing at the bottom or top)
 Turn one side up like a steering wheel as you lift the plate

Place your hands close together on the ground so that they

form a diamond shape and do as many pushups as possible
with a smooth tempo
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

Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.

Swing the weight "out", not "back"

Curl across your body with your arm out to the side at ~60°

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
 Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
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

PARE FOR THE NEXT 6 WEEKS!

Notes

Set up a comfortable arch, quick pause on the chest and

explode up on each rep

Shoulder blades still retracted and depressed. Slight arch in

upper back. Zero leg drive.

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 with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso

Do 4 feeder sets of 10 reps by gradually building the weight up

from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.

After hitting failure at ~10 reps, do a dropset. Strip the weight

back ~30-50% and do another 5 reps with nice and controlled
technique

Use 3 different grips for the 3 working sets (ideally going from
wider to closer)

Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low

Focus on contracting your biceps, minimize torso momentum

 Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Sit back and down, keep your upper back tight to the bar

Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar

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

Focus on squeezing your hamstrings to move the weight

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!
Use ~45° incline and a grip width just outside shoulder width

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

tension on the delts
Arc the bar behind your head, allow the bar to come to a dead
stop on the floor between reps
Squeeze your pecs together at the top and feel a big stretch at
the bottom
 First 5 reps: 5-second lowering phase, last 15 reps constant
tension (no pausing at the bottom or top)

Turn one side up like a steering wheel as you lift the plate

Place your hands close together on the ground so that they

form a diamond shape and do as many pushups as possible
with a smooth tempo
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

Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.

Swing the weight "out", not "back"

Curl across your body with your arm out to the side at ~60°

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
 Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
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
 Jeff N

Week 1 Exercise

Bench Press

High-Incline Smith Machine Press

Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown

Pendlay Row

Pull #1
Reverse Pec Deck
Pull #1

EZ-Bar Curl

Hammer Cheat Curl

Squat or Machine Squat

Barbell RDL

Legs #1 Leg Extension

Seated Calf Raise

Cable Crunch

Seated DB Shoulder Press

Weighted Dip
Push #2
Machine Lateral Raise

Triceps Pressdown

Wide-Grip Pull-Up
 Close-Grip Seated Cable Row
Pull #2
Machine Shrug

Alternating DB Curl

1-Arm DB Preacher Curl

Hack Squat

Dumbbell Walking Lunge

Legs #2
Seated Leg Curl

Standing Calf Raise

Decline Plate-Weighted Crunch

Week 2 Exercise

Bench Press

High-Incline Smith Machine Press

Push #1
Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown

Pendlay Row

Pull #1
Reverse Pec Deck

EZ-Bar Curl

Hammer Cheat Curl

Squat or Machine Squat

Barbell RDL

Legs #1 Leg Extension

Seated Calf Raise

 Cable Crunch

Seated DB Shoulder Press

Weighted Dip
Push #2
Machine Lateral Raise

Triceps Pressdown

Wide-Grip Pull-Up

Close-Grip Seated Cable Row

Pull #2
Machine Shrug

Alternating DB Curl

1-Arm DB Preacher Curl

Deadlift

Dumbbell Walking Lunge

Legs #2
Legs #2
Seated Leg Curl

Standing Calf Raise

Decline Plate-Weighted Crunch

Week 3 Exercise

Bench Press

High-Incline Smith Machine Press

Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown

Pendlay Row

Pull #1
Reverse Pec Deck
Pull #1

EZ-Bar Curl

Hammer Cheat Curl

Squat or Machine Squat

Barbell RDL

Legs #1 Leg Extension

Seated Calf Raise

Cable Crunch

Seated DB Shoulder Press

Weighted Dip
Push #2
Machine Lateral Raise

Triceps Pressdown

Wide-Grip Pull-Up
 Close-Grip Seated Cable Row
Pull #2
Machine Shrug

Alternating DB Curl

1-Arm DB Preacher Curl

Hack Squat

Dumbbell Walking Lunge

Legs #2
Seated Leg Curl

Standing Calf Raise

Decline Plate-Weighted Crunch

Week 4 Exercise

Bench Press

High-Incline Smith Machine Press

Push #1
Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown

Pendlay Row

Pull #1
Reverse Pec Deck

EZ-Bar Curl

Hammer Cheat Curl

Squat or Machine Squat

Barbell RDL

Legs #1 Leg Extension

Seated Calf Raise

 Cable Crunch

Seated DB Shoulder Press

Weighted Dip
Push #2
Machine Lateral Raise

Triceps Pressdown

Wide-Grip Pull-Up

Close-Grip Seated Cable Row

Pull #2
Machine Shrug

Alternating DB Curl

1-Arm DB Preacher Curl

Deadlift

Dumbbell Walking Lunge

Legs #2
Legs #2
Seated Leg Curl

Standing Calf Raise

Decline Plate-Weighted Crunch
 Jeff Nippard's Ultimate PPL Progra

Phase 2 - Maximum Effort (Low vo

Warm-up Sets Working Sets Reps Load RPE

3-4 1 3-5 8-9

2 2 4-6 10

2 2 6-8 10

2 2 4-6 10

1 2 6-8 10

3 3 4-6 10

3 2 4-6 10

2 2 6-8 10
2 2 4-6 10

1 1 4-6 10

3-4 1 3-5 8-9

3 2 4-6 10

2 2 6-8 10

2 2 4-6 10

2 2 6-8 10

3 2 6-8 10

3 2 4-6 10

2 2 6-8 10

2 2 4-6 10

3 2 4-6 10
 3 2 4-6 10

2 2 4-6 10

2 2 4-6 10

1 1 6-8 10

3-4 2 4-6 9-10

3 2 4-6 10

2 2 4-6 10

2 2 6-8 10
2 2 6-8 10
Mandatory Rest D

Warm-up Sets Working Sets Reps Load RPE

3-4 1 3-5 8-9

2 2 4-6 10
2 2 6-8 10

2 2 4-6 10

1 2 6-8 10

3 3 4-6 10

3 2 4-6 10

2 2 6-8 10

2 2 4-6 10

1 1 4-6 10

3-4 1 3-5 8-9

3 2 4-6 10

2 2 6-8 10

2 2 4-6 10
2 2 6-8 10

3 2 6-8 10

3 2 4-6 10

2 2 6-8 10

2 2 4-6 10

3 2 4-6 10

3 2 4-6 10

2 2 4-6 10

2 2 4-6 10

1 1 6-8 10

3-4 2 4-6 8-9

3 2 4-6 10
 2 2 4-6 10

2 2 6-8 10
2 2 6-8 10
Mandatory Rest D

Warm-up Sets Working Sets Reps Load RPE

3-4 1 3-5 8-9

2 2 4-6 10

2 2 6-8 10

2 2 4-6 10

1 2 6-8 10

3 3 4-6 10

3 2 4-6 10

2 2 6-8 10
2 2 4-6 10

1 1 4-6 10

3-4 1 3-5 8-9

3 2 4-6 10

2 2 6-8 10

2 2 4-6 10

2 2 6-8 10

3 2 6-8 10

3 2 4-6 10

2 2 6-8 10

2 2 4-6 10

3 2 4-6 10
 3 2 4-6 10

2 2 4-6 10

2 2 4-6 10

1 1 6-8 10

3-4 2 4-6 9-10

3 2 4-6 10

2 2 4-6 10

2 2 6-8 10
2 2 6-8 10
Mandatory Rest D

Warm-up Sets Working Sets Reps Load RPE

3-4 1 3-5 8-9

2 2 4-6 10
2 2 6-8 10

2 2 4-6 10

1 2 6-8 10

3 3 4-6 10

3 2 4-6 10

2 2 6-8 10

2 2 4-6 10

1 1 4-6 10

3-4 1 3-5 8-9

3 2 4-6 10

2 2 6-8 10

2 2 4-6 10
2 2 6-8 10

3 2 6-8 10

3 2 4-6 10

2 2 6-8 10

2 2 4-6 10

3 2 4-6 10

3 2 4-6 10

2 2 4-6 10

2 2 4-6 10

1 1 6-8 10

3-4 2 4-6 8-9

3 2 4-6 10
2 2 4-6 10

2 2 6-8 10
2 2 6-8 10
Mandatory Rest D
L Program - 6x/Week Spreadsheet

ffort (Low volume, high intensity)

Rest Substitution Option 1 Substitution Option 2

~3-5 min DB Bench Press Machine Chest Press

~3-4 min Incline DB Press Incline Machine Press

~2-3 min DB Lateral Raise Machine Lateral Raise

~2-3 min DB Floor Skull Crusher DB French Press

~2-3 min DB Triceps Kickback Triceps Pressdown

~3-4 min Neutral-Grip Pull-Up Machine Pulldown

~3-4 min Meadows Row Single-Arm Row

~2-3 min Reverse Cable Flye Bent-Over Reverse DB Flye

~2-3 min DB Curl Cable Curl

0 min Inverse Zottman Curl DB Curl

~3-5 min Machine Squat Bulgarian Split Squat

~3-4 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~2-3 min Standing Calf Raise Leg Press Toe Press

~2-3 min Plate-Weighted Crunch Machine Crunch

~3-4 min Machine Shoulder Press

Standing DB Arnold Press

~3-4 min Machine Chest Press DB Bench Press

~2-3 min DB Lateral Raise Cable Lateral Raise

~2-3 min Cable Triceps KickbackDB Triceps Kickback

~3-4 min Wide-Grip Lat PulldownMachine Pulldown

 ~3-4 min T-Bar Row Incline Chest-Supported DB Row

~2-3 min Cable Shrug-In DB Shrug

~2-3 min EZ Bar Curl Cable Curl

0 min Spider Curl Bayesian Cable Curl

~3-5 min Machine Squat Bulgarian Split Squat

~3-4 min DB Step-Up Goblet Squat

~2-3 min Lying Leg Curl Nordic Ham Curl

~2-3 min Seated Calf Raise Leg Press Toe Press

~2-3 min Cable Crunch Machine Crunch
ndatory Rest Day

Rest Substitution Option 1 Substitution Option 2

~3-5 min DB Bench Press Machine Chest Press

~3-4 min Incline DB Press Incline Machine Press

~2-3 min DB Lateral Raise Machine Lateral Raise

~2-3 min DB Floor Skull Crusher DB French Press

~2-3 min DB Triceps Kickback Triceps Pressdown

~3-4 min Neutral-Grip Pull-Up Machine Pulldown

~3-4 min Meadows Row Single-Arm Row

~2-3 min Reverse Cable Flye Bent-Over Reverse DB Flye

~2-3 min DB Curl Cable Curl

0 min Inverse Zottman Curl DB Curl

~3-5 min Machine Squat Bulgarian Split Squat

~3-4 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~2-3 min Standing Calf Raise Leg Press Toe Press

~2-3 min Plate-Weighted Crunch Machine Crunch

~3-4 min Machine Shoulder Press

Standing DB Arnold Press

~3-4 min Machine Chest Press DB Bench Press

~2-3 min DB Lateral Raise Cable Lateral Raise

~2-3 min Cable Triceps KickbackDB Triceps Kickback

~3-4 min Wide-Grip Lat PulldownMachine Pulldown

~3-4 min T-Bar Row Incline Chest-Supported DB Row

~2-3 min Cable Shrug-In DB Shrug

~2-3 min EZ Bar Curl Cable Curl

0 min Spider Curl Bayesian Cable Curl

~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min DB Step-Up Goblet Squat

 ~2-3 min Lying Leg Curl Nordic Ham Curl

~2-3 min Seated Calf Raise Leg Press Toe Press

~2-3 min Cable Crunch Machine Crunch
ndatory Rest Day

Rest Substitution Option 1 Substitution Option 2

~3-5 min DB Bench Press Machine Chest Press

~3-4 min Incline DB Press Incline Machine Press

~2-3 min DB Lateral Raise Machine Lateral Raise

~2-3 min DB Floor Skull Crusher DB French Press

~2-3 min DB Triceps Kickback Triceps Pressdown

~3-4 min Neutral-Grip Pull-Up Machine Pulldown

~3-4 min Meadows Row Single-Arm Row

~2-3 min Reverse Cable Flye Bent-Over Reverse DB Flye

~2-3 min DB Curl Cable Curl

0 min Inverse Zottman Curl DB Curl

~3-5 min Machine Squat Bulgarian Split Squat

~3-4 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~2-3 min Standing Calf Raise Leg Press Toe Press

~2-3 min Plate-Weighted Crunch Machine Crunch

~3-4 min Machine Shoulder Press

Standing DB Arnold Press

~3-4 min Machine Chest Press DB Bench Press

~2-3 min DB Lateral Raise Cable Lateral Raise

~2-3 min Cable Triceps KickbackDB Triceps Kickback

~3-4 min Wide-Grip Lat PulldownMachine Pulldown

 ~3-4 min T-Bar Row Incline Chest-Supported DB Row

~2-3 min Cable Shrug-In DB Shrug

~2-3 min EZ Bar Curl Cable Curl

0 min Spider Curl Bayesian Cable Curl

~3-5 min Machine Squat Bulgarian Split Squat

~3-4 min DB Step-Up Goblet Squat

~2-3 min Lying Leg Curl Nordic Ham Curl

~2-3 min Seated Calf Raise Leg Press Toe Press

~2-3 min Cable Crunch Machine Crunch
ndatory Rest Day

Rest Substitution Option 1 Substitution Option 2

~3-5 min DB Bench Press Machine Chest Press

~3-4 min Incline DB Press Incline Machine Press

~2-3 min DB Lateral Raise Machine Lateral Raise

~2-3 min DB Floor Skull Crusher DB French Press

~2-3 min DB Triceps Kickback Triceps Pressdown

~3-4 min Neutral-Grip Pull-Up Machine Pulldown

~3-4 min Meadows Row Single-Arm Row

~2-3 min Reverse Cable Flye Bent-Over Reverse DB Flye

~2-3 min DB Curl Cable Curl

0 min Inverse Zottman Curl DB Curl

~3-5 min Machine Squat Bulgarian Split Squat

~3-4 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~2-3 min Standing Calf Raise Leg Press Toe Press

~2-3 min Plate-Weighted Crunch Machine Crunch

~3-4 min Machine Shoulder Press

Standing DB Arnold Press

~3-4 min Machine Chest Press DB Bench Press

~2-3 min DB Lateral Raise Cable Lateral Raise

~2-3 min Cable Triceps KickbackDB Triceps Kickback

~3-4 min Wide-Grip Lat PulldownMachine Pulldown

~3-4 min T-Bar Row Incline Chest-Supported DB Row

~2-3 min Cable Shrug-In DB Shrug

~2-3 min EZ Bar Curl Cable Curl

0 min Spider Curl Bayesian Cable Curl

~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min DB Step-Up Goblet Squat

 ~2-3 min Lying Leg Curl Nordic Ham Curl

~2-3 min Seated Calf Raise Leg Press Toe Press

~2-3 min Cable Crunch Machine Crunch
ndatory Rest Day
heet
Copyright 2023 by Jeff Nippard. All rights reserved.

Notes

Set up a comfortable arch, quick pause on the chest and

explode up on each rep
Set the bench at a 45-60° incline, touch the bar to your upper
chest with control

Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension)

Pull your elbows down against your sides

Initiate the movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using momentum

Swing the weight "out", not "back"

 Arc the bar "out" not "up", focus on squeezing your biceps

You can use slight momentum on the concentric, but control

the eccentric with your elbows stationary

Sit back and down, keep your upper back tight to the bar

Maintain a neutral lower back, set your hips back, don't allow
your spine to round

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

Bring the dumbbells all the way down, keep your torso upright

Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip

Focus on squeezing your lateral delt to move the weight

Focus on squeezing your triceps to move the weight

Use ~1.5x shoulder width grip. Add weight or use assistance as

needed to hit RPE. Keep form as consistent as possible.
Focus on squeezing your shoulder blades together, drive your
elbows down and back.

Shrug up and in. Pull your shoulders up to your ears.

Alternate arms with each curl: do 1 rep with your right arm,
one rep with your left arm. Repeat until you reach 4-6 reps
with each arm.

Here, do all 6-8 reps with one arm at a time (do not alternate)

Allow your knees to come forward (past your toes), focus the
tension on your quads
Do 4-6 reps with each leg (10-12 total strides). Straps may be
helpful if your grip becomes limiting.

Focus on squeezing your hamstrings to move the weight

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

Set up a comfortable arch, quick pause on the chest and

explode up on each rep
Set the bench at a 45-60° incline, touch the bar to your upper
chest with control
 Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension)

Pull your elbows down against your sides

Initiate the movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using momentum

Swing the weight "out", not "back"

Arc the bar "out" not "up", focus on squeezing your biceps

You can use slight momentum on the concentric, but control

the eccentric with your elbows stationary

Sit back and down, keep your upper back tight to the bar

Maintain a neutral lower back, set your hips back, don't allow
your spine to round

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

Bring the dumbbells all the way down, keep your torso upright

Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip

Focus on squeezing your lateral delt to move the weight

Focus on squeezing your triceps to move the weight

Use ~1.5x shoulder width grip. Add weight or use assistance as

needed to hit RPE. Keep form as consistent as possible.

Focus on squeezing your shoulder blades together, drive your

elbows down and back.

Shrug up and in. Pull your shoulders up to your ears.

Alternate arms with each curl: do 1 rep with your right arm,
one rep with your left arm. Repeat until you reach 4-6 reps
with each arm.

Here, do all 6-8 reps with one arm at a time (do not alternate)

Can pull sumo or conventional, go with whatever variation you

are stronger with
Do 4-6 reps with each leg (10-12 total strides). Straps may be
helpful if your grip becomes limiting.
 Focus on squeezing your hamstrings to move the weight

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

Set up a comfortable arch, quick pause on the chest and

explode up on each rep
Set the bench at a 45-60° incline, touch the bar to your upper
chest with control

Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension)

Pull your elbows down against your sides

Initiate the movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using momentum

Swing the weight "out", not "back"

 Arc the bar "out" not "up", focus on squeezing your biceps

You can use slight momentum on the concentric, but control

the eccentric with your elbows stationary

Sit back and down, keep your upper back tight to the bar

Maintain a neutral lower back, set your hips back, don't allow
your spine to round

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

Bring the dumbbells all the way down, keep your torso upright

Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip

Focus on squeezing your lateral delt to move the weight

Focus on squeezing your triceps to move the weight

Use ~1.5x shoulder width grip. Add weight or use assistance as

needed to hit RPE. Keep form as consistent as possible.
Focus on squeezing your shoulder blades together, drive your
elbows down and back.

Shrug up and in. Pull your shoulders up to your ears.

Alternate arms with each curl: do 1 rep with your right arm,
one rep with your left arm. Repeat until you reach 4-6 reps
with each arm.

Here, do all 6-8 reps with one arm at a time (do not alternate)

Allow your knees to come forward (past your toes), focus the
tension on your quads
Do 4-6 reps with each leg (10-12 total strides). Straps may be
helpful if your grip becomes limiting.

Focus on squeezing your hamstrings to move the weight

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

Set up a comfortable arch, quick pause on the chest and

explode up on each rep
Set the bench at a 45-60 degree incline, touch the bar to your
upper chest with control
 Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso

(shoulder hyperextension)

Pull your elbows down against your sides

Initiate the movement by squeezing your shoulder blades

together, pull to your lower chest, avoid using momentum

Swing the weight "out", not "back"

Arc the bar "out" not "up", focus on squeezing your biceps

You can use slight momentum on the concentric, but control

the eccentric with your elbows stationary

Sit back and down, keep your upper back tight to the bar

Maintain a neutral lower back, set your hips back, don't allow
your spine to round

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

Bring the dumbbells all the way down, keep your torso upright

Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip

Focus on squeezing your lateral delt to move the weight

Focus on squeezing your triceps to move the weight

Use ~1.5x shoulder width grip. Add weight or use assistance as

needed to hit RPE. Keep form as consistent as possible.

Focus on squeezing your shoulder blades together, drive your

elbows down and back.

Shrug up and in. Pull your shoulders up to your ears.

Alternate arms with each curl: do 1 rep with your right arm,
one rep with your left arm. Repeat until you reach 4-6 reps
with each arm.

Here, do all 6-8 reps with one arm at a time (do not alternate)

Can pull sumo or conventional, go with whatever variation you

are stronger with
Do 4-6 reps with each leg (10-12 total strides). Straps may be
helpful if your grip becomes limiting.
 Focus on squeezing your hamstrings to move the weight

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!
 Jeff

Week 1 Exercise

Low Incline DB Press

Machine Shoulder Press

Cable Crossover Ladder

Push #1
A1: Lean-In Constant Tension DB Lateral Raise

A2: Side Delt Static Stretch (30s)

Overhead Triceps Extension

Med-Ball Close Grip Push Up

1-Arm Half Kneeling Lat Pulldown

 Omni-Grip Lat Pulldown

Machine Low Row

Cable Shrug-In
Pull #1
Reverse Pec Deck

EZ-Bar Curl (Heavy)

A1: EZ-Bar Modified Bicep 21's

A2: Bicep Static Stretch (30s)

Front Squat

Dumbbell RDL

Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)

Leg Press Toe Press

 LLPT Plank

Bench Press (Top Set)

Bench Press (Back Off AMRAP)

Standing Dumbbell Arnold Press

Weighted Dip
Push #2

Machine Lateral Raise (+ Myoreps)

Triceps Pressdown

1-Arm Bottom-Half Overhead Cable Tricep Extensions

Pull-Up
 Wide-Grip Cable Row

SLOW Barbell Row (3 up, 3 down)

Pull #2
Bayesian Cable Curl

Bottom-Half Preacher Curl

Rope Facepull

Deadlift

Leg Press

Leg Extension
Legs #2
Lying Leg Curl

Seated Calf Raise

Corpse Crunch
Week 2 Exercise

Low Incline DB Press

Machine Shoulder Press

Cable Crossover Ladder

Push #1
A1: Lean-In Constant Tension DB Lateral Raise

A2: Side Delt Static Stretch (30s)

Overhead Triceps Extension

Med-Ball Close Grip Push Up

1-Arm Half Kneeling Lat Pulldown

Omni-Grip Lat Pulldown

Machine Low Row

Pull #1
 Cable Shrug-In
Pull #1
Reverse Pec Deck

EZ-Bar Curl (Heavy)

A1: EZ-Bar Modified Bicep 21's

A2: Bicep Static Stretch (30s)

Front Squat

Dumbbell RDL

Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)

Leg Press Toe Press

LLPT Plank

Bench Press (Top Set)

 Bench Press (Back Off AMRAP)

Standing Dumbbell Arnold Press

Weighted Dip
Push #2

Machine Lateral Raise (+ Myoreps)

Triceps Pressdown

1-Arm Bottom-Half Overhead Cable Tricep Extensions

Pull-Up

Wide-Grip Cable Row

SLOW Barbell Row (3 up, 3 down)

Pull #2
Pull #2
Bayesian Cable Curl

Bottom-Half Preacher Curl

Rope Facepull

Deadlift

Leg Press

Leg Extension
Legs #2
Lying Leg Curl

Seated Calf Raise

Corpse Crunch

FULL DELOAD WEEK: AVOID FAILURE AND

Week 3 Exercise

Low Incline DB Press

 Machine Shoulder Press

Cable Crossover Ladder

Push #1
A1: Lean-In Constant Tension DB Lateral Raise

A2: Side Delt Static Stretch (30s)

Overhead Triceps Extension

Med-Ball Close Grip Push Up

1-Arm Half Kneeling Lat Pulldown

Omni-Grip Lat Pulldown

Machine Low Row

Cable Shrug-In
Pull #1
Reverse Pec Deck
 EZ-Bar Curl (Heavy)

A1: EZ-Bar Modified Bicep 21's

A2: Bicep Static Stretch (30s)

Front Squat

Dumbbell RDL

Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)

Leg Press Toe Press

LLPT Plank

Bench Press

Standing Dumbbell Arnold Press

Weighted Dip

Push #2
Push #2
Machine Lateral Raise (+ Myoreps)

Triceps Pressdown

1-Arm Bottom-Half Overhead Cable Tricep Extensions

Pull-Up

Wide-Grip Cable Row

SLOW Barbell Row (3 up, 3 down)

Pull #2
Bayesian Cable Curl

Bottom-Half Preacher Curl

Rope Facepull

Deadlift
 Leg Press

Leg Extension
Legs #2
Lying Leg Curl

Seated Calf Raise

Corpse Crunch
 Jeff Nippard's Ultimate PPL Progr

Phase 3 - Supercompensation (High

Warm-up Sets Working Sets Reps Load

2 3 20

2 3 15

1 3 20

1 3 15

0 3 30s HOLD

1 3 20

0 1 AMRAP

1 2 20
1 3 20

2 4 20

1 3 20

1 3 20

2 1 4-6

0 2 21

0 2 30s HOLD

2-3 3 15

1 3 20

1 3 10

1 3 8

1 3 20
0 2 30s

3-4 1 2-4

0 1 AMRAP ~60% of AMRAP set load

2 3 15

1 3 15-20

1 3 12-15

1 3 20

0 3 20-30

2 6 3
2 10 3

1 3 6

1 3 20

0 3 15

1 3 20

3-4 2 8

2-3 2 20

1 5 20

1 3 20

1 3 20

0 2 20

Mandatory Res
Warm-up Sets Working Sets Reps Load

2 3 20

2 3 15

1 3 20

1 3 15

0 3 30s HOLD

1 3 20

0 1 AMRAP

1 2 20

1 3 20

2 4 20
1 3 20

1 3 20

2 1 4-6

0 2 21

0 2 30s HOLD

2-3 3 15

1 3 20

1 3 10

1 3 8

1 3 20

0 2 30s

3-4 1 2-4
0 1 AMRAP ~60% of AMRAP set load

2 3 15

1 3 15-20

1 3 12-15

1 3 20

0 3 20-30

2 6 3

2 10 3

1 3 6
 1 3 20

0 3 15

1 3 20

3-4 2 8

2-3 2 20

1 5 20

1 3 20

1 3 20

0 2 20

Mandatory Res

OID FAILURE AND TRAIN LIGHTER THIS WEEK BEFORE RUNN

Warm-up Sets Working Sets Reps Load

2 2 12
2 2 12

1 2 15

1 2 12

0 2 30s HOLD

1 2 15

0 1 AMRAP

1 2 12

1 3 12

2 2 12

1 2 12

1 2 12
2 1 4-6

0 1 21

0 1 30s HOLD

2-3 2 10

1 2 12

1 2 8

1 2 8

1 2 12

0 1 30s

3-4 1 2-4

2 2 12

1 2 12
1 2 12-15

1 2 15

0 2 15-20

2 4 3

2 6 3

1 2 6

1 2 12

0 2 15

1 2 15

3-4 1 8
2-3 1 12

1 2 15

1 2 15

1 2 15

0 1 15
e PPL Program - 6x/Week Spreadsheet

pensation (High volume, moderate intensity)

RPE Rest Substitution Option 1

9 ~2-3 min Low Incline Machine Press

9 ~2-3 min DB Shoulder Press

10 ~1-2 min Flat-To-Incline DB Flye

10 0 min Constant-Tension Cable Lateral Raise

N/A 0 min N/A

10 ~1-2 min DB Floor Skull Crusher

10 0 min Close-Grip Push Up

9 ~1-2 min 1-Arm Lat Pull-In

 9 ~2-3 min Omni-Grip Pull-Up

9 ~2-3 min Helms Row

10 ~1-2 min DB Shrug

10 ~1-2 min Reverse Cable Flye

9 ~1-2 min DB Curl

10 0 min DB Curl 21's

N/A 0 min N/A

7-8 ~2-3 min High-Bar Box Squat

9 ~2-3 min Barbell RDL

9 ~2-3 min DB Step-Up

10 ~1-2 min Lying Leg Curl

10 ~1-2 min Seated Calf Raise

10 ~1-2 min Ab Wheel Rollout

8-9 ~3-4 min DB Bench Press

10 ~3-4 min DB Bench Press

9 ~2-3 min Seated DB Shoulder Press

10 ~2-3 min Machine Chest Press

10 ~1-2 min DB Lateral Raise (+ Myoreps)

10 ~1-2 min Cable Triceps Kickback

10 ~1-2 min DB Bottom-Half Skull Crusher

7-8 ~15 sec Lat Pulldown

 7-8 ~15 sec Wide-Grip Machine Row

7-8 ~2-3 min SLOW DB Row

10 ~1-2 min DB Incline Curl

10 ~1-2 min Bottom-Half Spider Curl

10 ~1-2 min Reverse Pec Deck

9 ~3-4 min Trap Bar Deadlift

9 ~2-3 min Goblet Squat

10 ~1-2 min DB Step-Up

10 ~1-2 min Seated Leg Curl

10 ~1-2 min Standing Calf Raise

10 ~1-2 min Plate-Weighted Crunch

Mandatory Rest Day

RPE Rest Substitution Option 1

9 ~2-3 min Low Incline Machine Press

9 ~2-3 min DB Shoulder Press

10 ~1-2 min Flat-To-Incline DB Flye

10 0 min Constant-Tension Cable Lateral Raise

N/A 0 min N/A

10 ~1-2 min DB Floor Skull Crusher

10 0 min Close-Grip Push Up

9 ~1-2 min 1-Arm Lat Pull-In

9 ~2-3 min Omni-Grip Pull-Up

9 ~2-3 min Helms Row

10 ~1-2 min DB Shrug

10 ~1-2 min Reverse Cable Flye

9 ~1-2 min DB Curl

10 0 min DB Curl 21's

N/A 0 min N/A

7-8 ~2-3 min High-Bar Box Squat

9 ~2-3 min Barbell RDL

9 ~2-3 min DB Step-Up

10 ~1-2 min Lying Leg Curl

10 ~1-2 min Seated Calf Raise

10 ~1-2 min Ab Wheel Rollout

8-9 ~3-4 min DB Bench Press

10 ~3-4 min DB Bench Press

9 ~2-3 min Seated DB Shoulder Press

10 ~2-3 min Machine Chest Press

10 ~1-2 min DB Lateral Raise (+ Myoreps)

10 ~1-2 min Cable Triceps Kickback

10 ~1-2 min DB Bottom-Half Skull Crusher

7-8 ~15 sec Lat Pulldown

7-8 ~15 sec Wide-Grip Machine Row

7-8 ~2-3 min SLOW DB Row

 10 ~1-2 min DB Incline Curl

10 ~1-2 min Bottom-Half Spider Curl

10 ~1-2 min Reverse Pec Deck

9 ~3-4 min Trap Bar Deadlift

9 ~2-3 min Goblet Squat

10 ~1-2 min DB Step-Up

10 ~1-2 min Seated Leg Curl

10 ~1-2 min Standing Calf Raise

10 ~1-2 min Plate-Weighted Crunch

Mandatory Rest Day

K BEFORE RUNNING BACK THROUGH WEEK 1 OF THE PROG

RPE Rest Substitution Option 1

6 ~2-3 min Low Incline Machine Press

 6 ~2-3 min DB Shoulder Press

7 ~1-2 min Flat-To-Incline DB Flye

7 0 min Constant-Tension Cable Lateral Raise

N/A 0 min N/A

7 ~1-2 min DB Floor Skull Crusher

7 0 min Close-Grip Push Up

6 ~1-2 min 1-Arm Lat Pull-In

6 ~2-3 min Omni-Grip Pull-Up

6 ~2-3 min Helms Row

7 ~1-2 min DB Shrug

7 ~1-2 min Reverse Cable Flye

 7 ~1-2 min DB Curl

7 0 min DB Curl 21's

N/A 0 min N/A

6 ~2-3 min High-Bar Box Squat

6 ~2-3 min Barbell RDL

6 ~2-3 min DB Step-Up

7 ~1-2 min Lying Leg Curl

7 ~1-2 min Seated Calf Raise

7 ~1-2 min Ab Wheel Rollout

6 ~3-4 min DB Bench Press

6 ~2-3 min Seated DB Shoulder Press

6 ~2-3 min Machine Chest Press

7 ~1-2 min DB Lateral Raise (+ Myoreps)

7 ~1-2 min Cable Triceps Kickback

7 ~1-2 min DB Bottom-Half Skull Crusher

6 ~15 sec Lat Pulldown

6 ~15 sec Wide-Grip Machine Row

6 ~2-3 min SLOW DB Row

7 ~1-2 min DB Incline Curl

7 ~1-2 min Bottom-Half Spider Curl

7 ~1-2 min Reverse Pec Deck

6 ~3-4 min Trap Bar Deadlift

6 ~2-3 min Goblet Squat

7 ~1-2 min DB Step-Up

7 ~1-2 min Seated Leg Curl

7 ~1-2 min Standing Calf Raise

7 ~1-2 min Plate-Weighted Crunch

ek Spreadsheet

ntensity)
Substitution Option 2

Low Incline Smith Machine Press

Standing DB Arnold Press

Pec Deck

Constant-Tension Machine Lateral Raise

N/A

DB French Press

Kneeling Modified Push Up

Cable Lat Pullover

 Chin-Up

Incline Chest-Supported DB Row

Plate Shrug

Bent-Over Reverse DB Flye

Cable Curl

Cable Curl 21's

N/A

Goblet Squat

45° Hyperextension

Goblet Squat

Nordic Ham Curl

Standing Calf Raise

 Plank

Machine Chest Press

Machine Chest Press

Machine Shoulder Press

DB Bench Press

Cable Lateral Raise (+ Myoreps)

DB Triceps Kickback

EZ Bar Bottom-Half Skull Crusher

Machine Pulldown
Wide-Grip T-Bar Row

SLOW Machine Row

DB Curl

Bottom-Half Bayesian Curl

Bent-Over Reverse DB Flye

Barbell Hip Thrust

Walking Lunge

Goblet Squat

Nordic Ham Curl

Leg Press Toe Press

Cable Crunch
 Substitution Option 2

Low Incline Smith Machine Press

Standing DB Arnold Press

Pec Deck

Constant-Tension Machine Lateral Raise

N/A

DB French Press

Kneeling Modified Push Up

Cable Lat Pullover

Chin-Up

Incline Chest-Supported DB Row

 Plate Shrug

Bent-Over Reverse DB Flye

Cable Curl

Cable Curl 21's

N/A

Goblet Squat

45° Hyperextension

Goblet Squat

Nordic Ham Curl

Standing Calf Raise

Plank

Machine Chest Press

Machine Chest Press

Machine Shoulder Press

DB Bench Press

Cable Lateral Raise (+ Myoreps)

DB Triceps Kickback

EZ Bar Bottom-Half Skull Crusher

Machine Pulldown

Wide-Grip T-Bar Row

SLOW Machine Row

 DB Curl

Bottom-Half Bayesian Curl

Bent-Over Reverse DB Flye

Barbell Hip Thrust

Walking Lunge

Goblet Squat

Nordic Ham Curl

Leg Press Toe Press

Cable Crunch

GH WEEK 1 OF THE PROGRAM OR ONTO A NEW PROGRAM.

Substitution Option 2

Low Incline Smith Machine Press

Standing DB Arnold Press

Pec Deck

Constant-Tension Machine Lateral Raise

N/A

DB French Press

Kneeling Modified Push Up

Cable Lat Pullover

Chin-Up

Incline Chest-Supported DB Row

Plate Shrug

Bent-Over Reverse DB Flye

 Cable Curl

Cable Curl 21's

N/A

Goblet Squat

45° Hyperextension

Goblet Squat

Nordic Ham Curl

Standing Calf Raise

Plank

Machine Chest Press

Machine Shoulder Press

DB Bench Press
Cable Lateral Raise (+ Myoreps)

DB Triceps Kickback

EZ Bar Bottom-Half Skull Crusher

Machine Pulldown

Wide-Grip T-Bar Row

SLOW Machine Row

DB Curl

Bottom-Half Bayesian Curl

Bent-Over Reverse DB Flye

Barbell Hip Thrust

 Walking Lunge

Goblet Squat

Nordic Ham Curl

Leg Press Toe Press

Cable Crunch
eet
Copyright 2023 by Jeff Nippard. All rights reserved.

Notes

15° bench angle, tuck your elbows on the negative, flare as

you press
Don't stop in between reps, keep smooth and controlled
tension on the delts
Do one set with low cable position, one set with medium-
height cable position, and one height with a high cable
position

Lean into a bench and do lateral raises. Keep tension - don't

rest your arm against your side at the bottom.

Hold a side delt stretch for 30 seconds. The stretch should be

held at about a 7/10 intensity.

Do both arms at once, resist the negative

Place your hands on a medicine ball and do smooth, controlled

pushups
Keep chest tall, keep elbow tucked in close to your torso, focus
on squeezing your lat to move the weight
One set wide grip (overhand), 1 set middle grip (overhand), 1
set close grip (underhand)

Focus on squeezing your shoulder blades together on each rep

Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.

Swing the weight "out", not "back"

Arc the bar "out" not "up", focus on squeezing your biceps

7 reps seated, 7 reps standing full ROM, 7 reps bottom-half

curls
Hold a bicep stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
These will be challenging, let's push! Don't go so heavy that
you miss reps. Be humble with your weight and focus on
keeping your torso upright
Emphasize the stretch in your hamstrings, prevent your lower
back from rounding
Take medium strides, minimize the amount you push off your
rear leg
Lift with a slow tempo. The positive should take 3 seconds and
the negative should take 3 seconds.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Contract your glutes and position your elbows under your eyes
to make the plank more difficult
Set up a comfortable arch, quick pause on the chest and
explode up on each rep

Use ~60% of the weight you used on your top set and do it for
as many reps as possible. You should be in the range of 10-20+
reps on this set! Use a spotter and safety bars!

Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip

On the last set only, perform myoreps: After reaching failure

at 12-15 reps, pause for ~5 seconds and do another 4 reps.
Then pause for ~5 seconds again and do another 4 reps.
Repeat until you can't complete 4 reps.

Focus on squeezing your triceps to move the weight

Do overhead cable tricep extensions, but cut out the top half
of the ROM (stay entirely in the stretched aspect of the lift)

6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.
 10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.

Use a 3 second positive and a 3 second negative. "Feel" your

back working, be humble with the weight you use

Keep your elbow behind your torso throughout the range of

motion, focus on squeezing your bicep. Sets are per arm

Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Pull your elbows up and out, squeeze your shoulder blades
together
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Medium width feet placement on the platform, don't allow
your lower back to round

Focus on squeezing your quads to make the weight move

Focus on squeezing your hamstrings to make the weight move

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Clear your upper back off the floor when you crunch, hold for
1-2 seconds and then go back down. Don't yank with your
neck.
 Notes

15° bench angle, tuck your elbows on the negative, flare as

you press
Don't stop in between reps, keep smooth and controlled
tension on the delts
Do one set with low cable position, one set with medium-
height cable position, and one height with a high cable
position

Lean into a bench and do lateral raises. Keep tension - don't

rest your arm against your side at the bottom.

Hold a side delt stretch for 30 seconds. The stretch should be

held at about a 7/10 intensity.

Do both arms at once, resist the negative

Place your hands on a medicine ball and do smooth, controlled

pushups
Keep chest tall, keep elbow tucked in close to your torso, focus
on squeezing your lat to move the weight
One set wide grip (overhand), 1 set middle grip (overhand), 1
set close grip (underhand)

Focus on squeezing your shoulder blades together on each rep

 Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.

Swing the weight "out", not "back"

Arc the bar "out" not "up", focus on squeezing your biceps

7 reps seated, 7 reps standing full ROM, 7 reps bottom-half

curls
Hold a bicep stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
These will be challenging, let's push! Don't go so heavy that
you miss reps. Be humble with your weight and focus on
keeping your torso upright
Emphasize the stretch in your hamstrings, prevent your lower
back from rounding
Take medium strides, minimize the amount you push off your
rear leg
Lift with a slow tempo. The positive should take 3 seconds and
the negative should take 3 seconds.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Contract your glutes and position your elbows under your eyes
to make the plank more difficult
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Use ~60% of the weight you used on your top set and do it for
as many reps as possible. You should be in the range of 10-20+
reps on this set! Use a spotter and safety bars!

Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip

On the last set only, perform myoreps: After reaching failure

at 12-15 reps, pause for ~5 seconds and do another 4 reps.
Then pause for ~5 seconds again and do another 4 reps.
Repeat until you can't complete 4 reps.

Focus on squeezing your triceps to move the weight

Do overhead cable tricep extensions, but cut out the top half
of the ROM (stay entirely in the stretched aspect of the lift)

6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.

10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.

Use a 3 second positive and a 3 second negative. "Feel" your

back working, be humble with the weight you use
 Keep your elbow behind your torso throughout the range of
motion, focus on squeezing your bicep. Sets are per arm

Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Pull your elbows up and out, squeeze your shoulder blades
together
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Medium width feet placement on the platform, don't allow
your lower back to round

Focus on squeezing your quads to make the weight move

Focus on squeezing your hamstrings to make the weight move

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Clear your upper back off the floor when you crunch, hold for
1-2 seconds and then go back down. Don't yank with your
neck.

HE PROGRAM OR ONTO A NEW PROGRAM.

Notes

15° bench angle, tuck your elbows on the negative, flare as

you press
 Don't stop in between reps, keep smooth and controlled
tension on the delts
Do one set with low cable position, one set with medium-
height cable position, and one height with a high cable
position

Lean into a bench and do lateral raises. Keep tension - don't

rest your arm against your side at the bottom.

Hold a side delt stretch for 30 seconds. The stretch should be

held at about a 7/10 intensity.

Do both arms at once, resist the negative

Place your hands on a medicine ball and do smooth, controlled

pushups
Keep chest tall, keep elbow tucked in close to your torso, focus
on squeezing your lat to move the weight
One set wide grip (overhand), 1 set middle grip (overhand), 1
set close grip (underhand)

Focus on squeezing your shoulder blades together on each rep

Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.

Swing the weight "out", not "back"

 Arc the bar "out" not "up", focus on squeezing your biceps

7 reps seated, 7 reps standing full ROM, 7 reps bottom-half

curls
Hold a bicep stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.

Stay light, keep your torso upright

Emphasize the stretch in your hamstrings, prevent your lower

back from rounding
Take medium strides, minimize the amount you push off your
rear leg
Lift with a slow tempo. The positive should take 3 seconds and
the negative should take 3 seconds.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Contract your glutes and position your elbows under your eyes
to make the plank more difficult
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
On the last set only, perform myoreps: After reaching failure
at 12-15 reps, pause for ~5 seconds and do another 4 reps.
Then pause for ~5 seconds again and do another 4 reps.
Repeat until you can't complete 4 reps.

Focus on squeezing your triceps to move the weight

Do overhead cable tricep extensions, but cut out the top half
of the ROM (stay entirely in the stretched aspect of the lift)

4 cluster sets: 3 reps, rest 15s, repeat 4x. Keep form smooth
and controlled.

6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form tight.

Use a 3 second positive and a 3 second negative. "Feel" your

back working, be humble with the weight you use

Keep your elbow behind your torso throughout the range of

motion, focus on squeezing your bicep. Sets are per arm

Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Pull your elbows up and out, squeeze your shoulder blades
together
Brace your lats, chest tall, pull the slack out of the bar before
lifting
 Medium width feet placement on the platform, don't allow
your lower back to round

Focus on squeezing your quads to make the weight move

Focus on squeezing your hamstrings to make the weight move

Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Clear your upper back off the floor when you crunch, hold for
1-2 seconds and then go back down. Don't yank with your
neck.