Jeff

Week 1 Exercise
Bench Press
Larsen Press
Standing Dumbbell Arnold Press
Push #1 A1. Press-Around
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
Pull-Up
Close-Grip Barbell Incline Press
Upper #1 Kroc Row
Eccentric-Accentuated Cable Lateral Raise, Constant-T
N1-Style Cross-Body Bicep Curl
Diamond Pushup
Deadlift

Lower #1
 Stiff-Leg Deadlift
Leg Press
Lower #1 Glute Ham Raise
Slow-Eccentric Leg Extension
Seated Calf Raise
Roman Chair Leg Raise

Week 2 Exercise
Bench Press
Larsen Press
Standing Dumbbell Arnold Press
Push #1 A1. Press-Around
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
Pull-Up
Close-Grip Barbell Incline Press
Upper #1 Kroc Row
Eccentric-Accentuated Cable Lateral Raise, Constant-T
N1-Style Cross-Body Bicep Curl
Diamond Pushup
Deadlift
Stiff-Leg Deadlift
Leg Press
Lower #1
Lower #1 Glute Ham Raise
Slow-Eccentric Leg Extension
Seated Calf Raise
Roman Chair Leg Raise

Week 3 Exercise
Bench Press
Larsen Press
Standing Dumbbell Arnold Press
Push #1 A1. Press-Around
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
Pull-Up
Close-Grip Barbell Incline Press
Upper #1 Kroc Row
Eccentric-Accentuated Cable Lateral Raise, Constant-T
N1-Style Cross-Body Bicep Curl
Diamond Pushup
Deadlift
Stiff-Leg Deadlift
Leg Press
Lower #1 Glute Ham Raise
Slow-Eccentric Leg Extension
Lower #1
Seated Calf Raise
Roman Chair Leg Raise

Week 4 Exercise
Bench Press
Larsen Press
Standing Dumbbell Arnold Press
Push #1 A1. Press-Around
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

Pull-Up
Close-Grip Barbell Incline Press
Upper #1 Kroc Row
Eccentric-Accentuated Cable Lateral Raise, Constant-T
N1-Style Cross-Body Bicep Curl
Diamond Pushup
Deadlift
Stiff-Leg Deadlift
Leg Press
Lower #1 Glute Ham Raise
Slow-Eccentric Leg Extension
Seated Calf Raise
Roman Chair Leg Raise
 Week 5 Exercise
Bench Press
Larsen Press
Standing Dumbbell Arnold Press
Push #1 A1. Press-Around
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
Pull-Up
Close-Grip Barbell Incline Press
Upper #1 Kroc Row
Eccentric-Accentuated Cable Lateral Raise, Constant-T
N1-Style Cross-Body Bicep Curl
Diamond Pushup
Deadlift
Stiff-Leg Deadlift
Leg Press
Lower #1 Glute Ham Raise
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
Push #1 A1. Press-Around
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
Pull-Up
Close-Grip Barbell Incline Press
Upper #1 Kroc Row
Eccentric-Accentuated Cable Lateral Raise, Constant-T
N1-Style Cross-Body Bicep Curl
Diamond Pushup
Deadlift
Stiff-Leg Deadlift
Leg Press
Lower #1 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 90kg 2r 8-9
0 2 10 70kg 9r 7r 8-9
2 3 8-10 22,5kg 8-9
1 2 12-15 18,1kg 9-10
0 2 30s HOLD N/A
1 3 12-15 12,5kg 9-10
1 3 8+8 18,1 and 27,2 9-10
0 2 10-12 9kg 10
0 4 10 50kg 54kg See Notes
0 1 10+5 54kg and 39kg 10
2 3 10-12 50kg 8-9
1 2 10-12 10kg 9-10
0 2 30s HOLD N/A
1 3 12-15 25kg15kg
17,5kg 9-10
1 3 6-8 12,5kg 9-10
0 2 10-12 7,5kg 10
3-4 1 2-4 130kg 4r 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
Optional Rest Da
2 2 8-10 8-9
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 5, 15 9-10
1 3 10-12 9-10
0 1 AMRAP 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 1-2 Rest
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
Optional Rest Da
2 2 8-10 8-9
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 5, 15 9-10
1 3 10-12 9-10
0 1 AMRAP 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 1-2 Rest
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
Optional Rest Da
2 2 8-10 8-9
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 5, 15 9-10
1 3 10-12 9-10
0 1 AMRAP 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 1-2 Rest
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
Optional Rest Da
2 2 8-10 8-9
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 5, 15 9-10
1 3 10-12 9-10
0 1 AMRAP 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 1-2 Rest
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
Optional Rest Da
2 2 8-10 8-9
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 5, 15 9-10
1 3 10-12 9-10
0 1 AMRAP 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 1-2 Rest
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
Optional Rest Da
2 2 8-10 7
2-3 2 8, 5 7
2 2 10-12 7
1 2 5, 15 8
1 2 10-12 8
0 1 AMRAP 10
3-4 1 4 7
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 1-2 Rest
L Program - 5x/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
tional Rest Day
~2-3 min Lat Pulldown Machine Pulldown
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press
~2-3 min Single-Arm DB Row Meadows Row
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min DB Incline Curl DB Curl
0 min Close-Grip Push Up Kneeling Modified Push Up
~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
atory 1-2 Rest Days
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
tional Rest Day
~2-3 min Lat Pulldown Machine Pulldown
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press
~2-3 min Single-Arm DB Row Meadows Row
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min DB Incline Curl DB Curl
0 min Close-Grip Push Up Kneeling Modified Push Up
~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
atory 1-2 Rest Days
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
tional Rest Day
~2-3 min Lat Pulldown Machine Pulldown
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press
~2-3 min Single-Arm DB Row Meadows Row
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min DB Incline Curl DB Curl
0 min Close-Grip Push Up Kneeling Modified Push Up
~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
atory 1-2 Rest Days
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
tional Rest Day
~2-3 min Lat Pulldown Machine Pulldown
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press
~2-3 min Single-Arm DB Row Meadows Row
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min DB Incline Curl DB Curl
0 min Close-Grip Push Up Kneeling Modified Push Up
~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
atory 1-2 Rest Days
Rest Substitution Option 1 Substitution Option 2
~3-4 min DB Bench Press Machine Chest Press
~3-4 min DB Bench Press (No LegMachine
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
tional Rest Day
~2-3 min Lat Pulldown Machine Pulldown
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press
~2-3 min Single-Arm DB Row Meadows Row
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min DB Incline Curl DB Curl
0 min Close-Grip Push Up Kneeling Modified Push Up
~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
atory 1-2 Rest Days
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 LegMachine
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
tional Rest Day
~2-3 min Lat Pulldown Machine Pulldown
~3-4 min Close-Grip DB Incline Close-Grip
Press Machine Press
~2-3 min Single-Arm DB Row Meadows Row
~1-2 min DB Lateral Raise Machine Lateral Raise
~1-2 min DB Incline Curl DB Curl
0 min Close-Grip Push Up Kneeling Modified Push Up
~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
atory 1-2 Rest Days
heet
Copyright 2023 by Jeff Nippard. All rights reserved.

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

Shoulder
Start withblades still retracted
explode
your elbows up on
in front and depressed.
ofeach
you rep
and palms Slight archin.in
facing
Rotate uppersoback. that Zero leg drive.
Bracethe dumbbells
with your non-working yourarm, palms face your
squeeze forward pecsasby you
Hold a pec stretch forthe
pressing press.
30 seconds.
cable acrossTheyour
stretchbodyshould be held
Think
Do about swinging
the second athalf
aboutthe
of theacable
7/10
ROM out and
intensity.
for up as if "drawing
pressdowns ("the a
Extend
Do yoursets
4 squeeze")
feeder triceps
and sword"
with
the
of 10 your
first
reps from
arm
half
by ofyour
gradually theside
more ROMout for
to the
building theside
overhead thanup
weight a
regular pressdown.
fromhitting
set to failure Feelis the
extensions
set. Set stretch
("the as the4-5).
stretch") cableSet moves across
After at1~10 pretty
reps,
your
light
do
torso a (RPE
dropset. Strip 2the
is aweight
little
heavier (RPE 6-7).
back3~30-50% and Set
dofor3another
is a little heavier
5 reps with again
nice (RPE 7-8). Set 4
and going
controlled
Use
is different
your hard grips
set: try to the
hit 3 working
failure at 10sets
reps (ideally
on this last from
set.
Do DB lat pullovers, butwider cuttechnique
out the top half of the ROM (stay
to closer)
Hold a lat stretch
entirelyfor 30
1stseconds.
in the stretched The
set: low-to-high stretch
aspect should
of the lift) be held at
about
2nd aset: 7/10 intensity.
mid-range
Focus on contracting
Do preacher curls, but your
3rd biceps,
set:
cut theminimize
high-to-low
out top half of torso
themomentum
ROM (stay
Sit back entirely
and down,in thekeep stretched
your your
upperaspect
back of the lift)
Drop the weight by ~25% from top set.tight to thepause.
2 second bar
Maintain
Sit backaand
neutral
down, lower
keep back,
yourset upperyourback
hipstight
back,todon't allow
the bar
Take medium strides,your minimize
spine the amount you push off your
to round
Focusallon squeezing rear leg
Press the way up toyour yourhamstrings
toes, stretch to move the weight
your calves at the
Hold a plate orbottom,
DB to your don'tchest bounceand crunch hard!
1.5x shoulder width grip, pull your chest to the bar
Kroc rows are basically
Use ~45° incline and a just
grip awidth
dumbbell row with
just outside mild cheating
shoulder width
and5a reps:
First slightly more upright
5-second lowering posture.
phase,Don't
last 15bereps
afraid to go
constant
Place heavy
yourtension
handsand
(nouse
close strapsatif the
pausing
together your gripground
on bottom
the is limiting
or top)
so that they
Curl
Brace across
your your
lats, body
chest with
tall, your
pull the arm out
slack to
out the
of side
the baratbefore
~60°
form a diamond shape and do as many pushups as possible
lifting tempo
with a smooth
 Think about
Medium widthdoing
feet aplacement
high-hip conventional
on the platform,deadlift
don'twith a
allow
Keep your hipsyourstraight,
slight bend
lower doback
Nordic
in the ham curls if no GHR
toknees
round
Don't swing your machine
legstoatyour
the bottom, minimize momentum,
Press all the
Controlway
theupweight toes,
with a stretch
3-4 second your calves
negative at the
tuck your knees towards
bottom,yourdon't
chest if lifting your legs straight
bounce
out is too challenging

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

Shoulder
Start withblades still retracted
explode
your elbows up on
in front and depressed.
ofeach
you rep
and palms Slight archin.in
facing
Rotate uppersoback. that Zero leg drive.
Bracethe dumbbells
with your non-working yourarm, palms face your
squeeze forward pecsasby you
Hold a pec stretch forthe
pressing press.
30 seconds.
cable acrossTheyour
stretchbodyshould be held
Think
Do about swinging
the second athalf
aboutthe
of theacable
7/10
ROM out and
intensity.
for up as if "drawing
pressdowns ("the a
Extend
Do yoursets
4 squeeze")
feeder triceps
and sword"
with
the
of 10 your
first
reps from
arm
half
by ofyour
gradually theside
more ROMout for
to the
building theside
overhead thanup
weight a
regular pressdown.
fromhitting
set to failure Feelis the
extensions
set. Set stretch
("the as the4-5).
stretch") cableSet moves across
After at1~10 pretty
reps,
your
light
do
torso a (RPE
dropset. Strip 2the
is aweight
little
heavier (RPE 6-7).
back3~30-50% and Set
dofor3another
is a little heavier
5 reps with again
nice (RPE 7-8). Set 4
and going
controlled
Use
is DB different
yourlathard grips
set: trybut the
to hit 3 working
failure attop sets
10 half (ideally
repsof onthethisROM from
last set.
Do pullovers, cuttechnique
out
wider to closer) the (stay
Hold a lat stretch
entirelyfor 30
1stseconds.
in the stretched The
set: low-to-high stretch
aspect should
of the lift) be held at
about
2nd aset: 7/10 intensity.
mid-range
Focus on contracting
Do preacher curls, but your
3rd biceps,
set:
cut theminimize
high-to-low
out top half of torso
themomentum
ROM (stay
Sit back entirely
and down,in thekeep stretched
your your
upperaspect
back of the lift)
Drop the weight by ~25% from top set.tight to thepause.
2 second bar
Maintain
Sit backaand
neutral
down, lower
keep back,
yourset upperyourback
hipstight
back,todon't allow
the bar
Take medium strides,your minimize
spine the amount you push off your
to round
Focusallon squeezing rear leg
Press the way up toyour yourhamstrings
toes, stretch to move the weight
your calves at the
Hold a plate orbottom,
DB to your don'tchest bounceand crunch hard!
1.5x shoulder width grip, pull your chest to the bar
Kroc rows are basically
Use ~45° incline and a just
grip awidth
dumbbell row with
just outside mild cheating
shoulder width
and5a reps:
First slightly more upright
5-second lowering posture.
phase,Don't
last 15bereps
afraid to go
constant
Place heavy
yourtension
handsand
(nouse
close strapsatif the
pausing
together your gripground
on bottom
the is limiting
or top)
so that they
Curl
Brace across
your your
lats, body
chest with
tall, your
pull thearm out
slack to
out the
of side
the baratbefore
~60°
form a diamond shape and do as many pushups as possible
lifting
Think about
Medium feetwith
widthdoing a smooth
aplacement
high-hip ontempo
conventional
the platform,deadlift with
don't a
allow
slightlower
your bendback
in the
toknees
round
 Keep your hips straight, do Nordic ham curls if no GHR
Don't swing your machine
legstoatyour
the bottom, minimize momentum,
Press all the
Controlway
theup
weight toes,
with a stretch
3-4 second your calves
negative at the
tuck your knees towards
bottom,yourdon't
chest if lifting your legs straight
bounce
out is too challenging

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

Shoulder
Start withblades still retracted
explode
your elbows up on
in front and depressed.
ofeach
you rep
and palms Slight archin.in
facing
Rotate uppersoback. that Zero leg drive.
Bracethe dumbbells
with your non-working yourarm, palms face your
squeeze forward pecsasby you
Hold a pec stretch forthe
pressing press.
30 seconds.
cable acrossTheyour
stretchbodyshould be held
Think
Do about swinging
the second athalf
aboutthe
of theacable
7/10
ROM out and
intensity.
for up as if "drawing
pressdowns ("the a
Extend
Do yoursets
4 squeeze")
feeder triceps
and sword"
with
the
of 10 your
first
reps from
arm
half
by ofyour
gradually theside
more ROMout for
to the
building theside
overhead thanup
weight a
regular pressdown.
fromhitting
set to failure Feelis the
extensions
set. Set stretch
("the as the4-5).
stretch") cableSet moves across
After at1~10 pretty
reps,
your
light
do
torso a (RPE
dropset. Strip 2the
is aweight
little
heavier (RPE 6-7).
back3~30-50% and Set
dofor3another
is a little heavier
5 reps with again
nice (RPE 7-8). Set 4
and going
controlled
Use
is different
your hard grips
set: try to the
hit 3 working
failure at 10sets
reps (ideally
on this last from
set.
Do DB lat pullovers, butwider technique
cut out the top half of the ROM (stay
to closer)
Hold a lat stretch
entirelyfor 30
1stseconds.
in the stretched The
set: low-to-high stretch
aspect should
of the lift) be held at
about
2nd aset: 7/10 intensity.
mid-range
Focus on contracting
Do preacher curls, but your
3rd biceps,
set:
cut theminimize
high-to-low
out top half of torso
themomentum
ROM (stay
Sit back entirely
and down,in thekeep stretched
your your
upperaspect
back of the lift)
Drop the weight by ~25% from top set.tight to thepause.
2 second bar
Maintain
Sit backaand
neutral
down, lower
keep back,
yourset upperyourback
hipstight
back,todon't allow
the bar
Take medium strides,your minimize
spine the amount you push off your
to round
Focusallon squeezing rear leg
Press the way up toyour yourhamstrings
toes, stretch to move the weight
your calves at the
Hold a plate orbottom,
DB to your don'tchest bounceand crunch hard!
1.5x shoulder width grip, pull your chest to the bar
Kroc rows are basically
Use ~45° incline and a just
grip awidth
dumbbell row with
just outside mild cheating
shoulder width
and5a reps:
First slightly more upright
5-second lowering posture.
phase,Don't
last 15bereps
afraid to go
constant
Place heavy
yourtension
handsand
(nouse
close strapsatif the
pausing
together your gripground
on bottom
the is limiting
or top)
so that they
Curl
Brace across
your your
lats, body
chest with
tall, your
pull thearm out
slack to
out the
of side
the baratbefore
~60°
form a diamond shape and do as many pushups as possible
lifting
Think about
Medium feetwith
widthdoing a smooth
aplacement
high-hip ontempo
conventional
the platform,deadlift with
don't a
allow
Keep your hipsyour straight,
slight doback
bend
lower Nordic
in the ham curls if no GHR
toknees
round
machine
Control the weight with a 3-4 second negative
 Don't swing
Press all the your legstoatyour
way up the toes,
bottom, minimize
stretch momentum,
your calves at the
tuck your knees towards
bottom,yourdon't
chest if lifting your legs straight
bounce
out is too challenging

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

Shoulder
Start withblades still retracted
explode
your elbows up on
in front and depressed.
ofeach
you rep
and palms Slight archin.in
facing
Rotate uppersoback. that Zero leg drive.
Bracethe dumbbells
with your non-working yourarm, palms face your
squeeze forward pecsasby you
Hold a pec stretch forthe
pressing press.
30 seconds.
cable acrossTheyour
stretchbodyshould be held
Think
Do about swinging
the second athalf
aboutthe
of theacable
7/10
ROM out and
intensity.
for up as if "drawing
pressdowns ("the a
Extend
Do yoursets
4 squeeze")
feeder triceps
and sword"
with
the
of 10 your
first
reps from
arm
half
by ofyour
gradually theside
more ROMout for
to the
building theside
overhead thanup
weight a
regular pressdown.
fromhitting
set to failure Feelis the
extensions
set. Set stretch
("the as the4-5).
stretch") cableSet moves across
After at1~10 pretty
reps,
your
light
do
torso a (RPE
dropset. Strip 2the
is aweight
little
heavier (RPE 6-7).
back3~30-50% and Set
dofor3another
is a little heavier
5 reps with again
nice (RPE 7-8). Set 4
and going
controlled
Use
is different
your hard grips
set: try to the
hit 3 working
failure at 10sets
reps (ideally
on this last from
set.
Do DB lat pullovers, butwider technique
cut out the top half of the ROM (stay
to closer)
Hold a lat stretch
entirelyfor 30
1stseconds.
in the stretched The
set: low-to-high stretch
aspect should
of the lift) be held at
about
2nd aset: 7/10 intensity.
mid-range
Focus on contracting
Do preacher curls, but your
3rd biceps,
set:
cut theminimize
high-to-low
out top half of torso
themomentum
ROM (stay
Sit back entirely
and down,in thekeep stretched
your your
upperaspect
back of the lift)
Drop the weight by ~25% from top set.tight to thepause.
2 second bar
Maintain
Sit backaand
neutral
down, lower
keep back,
yourset upperyourback
hipstight
back,todon't allow
the bar
Take medium strides,your minimize
spine the amount you push off your
to round
Focusallon squeezing rear leg
Press the way up toyour yourhamstrings
toes, stretch to move the weight
your calves at the
Hold a plate orbottom,
DB to your don'tchest bounceand crunch hard!

1.5x shoulder width grip, pull your chest to the bar

Kroc rows are basically
Use ~45° incline and a just
grip awidth
dumbbell row with
just outside mild cheating
shoulder width
and a slightly more upright posture. Don't be
First 5 reps: 5-second lowering phase, last 15 reps constant afraid to go
Place heavy
tension
your handsand
(nouse
close strapsatif the
pausing
together your gripground
on bottom
the is limiting
or top)
so that they
Curl
Brace across
your your
lats, body
chest with
tall, your
pull the arm
slackoutoutto the
of side
the baratbefore
~60°
form a diamond shape and do as many pushups as possible
lifting
Think about
Medium feetwith
widthdoing a smooth
aplacement
high-hip ontempo
conventional
the platform, deadlift with
don't a
allow
Keep your hipsyour straight,
slight doback
bend
lower Nordic
in the ham curls if no GHR
toknees
round
Don't swing your machine
legstoatyour
the bottom, minimize momentum,
Press all the
Controlway
the upweight withtoes,
a stretch
3-4 second your calves
negative at the
tuck your knees towards bottom,yourdon't
chest if lifting your legs straight
bounce
out is too challenging
 Set up a comfortable arch,Notes quick pause on the chest and
Shoulder
Start withblades still retracted
explode
your elbows up on
in front and depressed.
ofeach
you rep
and palms Slight archin.in
facing
Rotate uppersoback. that Zero leg drive.
Bracethewithdumbbells
your non-working yourarm, palms face your
squeeze forward pecsasby you
Hold a pec stretch forthe
pressing press.
30 seconds.
cable acrossTheyour
stretchbodyshould be held
Think
Do about swinging
the second athalf
aboutthe
of theacable
7/10
ROM out and
intensity.
for up as if "drawing
pressdowns ("the a
Extend
Do yoursets
4 squeeze")
feeder triceps
and sword"
with
the
of 10 your
first
reps from
arm
half
by ofyour
gradually theside
more ROMout for
to the
building theside
overhead thanup
weight a
regular pressdown.
fromhitting
set to failure Feelis the
extensions
set. Set stretch
("the as the4-5).
stretch") cableSet moves across
After at1~10 pretty
reps, light
do a (RPE
dropset. Strip 2the
is aweight
little
heavier
back (RPE 6-7).
~30-50% and Set
do is your
3anothera littletorso
5 heavier
reps with again
nice (RPE 7-8). Set 4
and going
controlled
Use
is 3
yourdifferent
hard grips
set: try for
to the
hit 3 working
failure at 10sets
reps (ideally
on this last from
set.
Do DB lat pullovers, butwider technique
cut out the top half of the ROM (stay
to closer)
Hold a lat stretch
entirelyfor 30
1stseconds.
in the stretched The
set: low-to-high stretch
aspect should
of the lift) be held at
about
2nd aset: 7/10 intensity.
mid-range
Focus on contracting
Do preacher curls, but your
3rd biceps,
set:
cut theminimize
high-to-low
out top half of torso
themomentum
ROM (stay
Sit back entirely
and down,in thekeep stretched
your your
upperaspect
back of the lift)
Drop the weight by ~25% from top set.tight to thepause.
2 second bar
Maintain
Sit backaandneutral
down, lower
keep back,
yourset upperyourback
hipstight
back,todon't allow
the bar
Take medium strides,your minimize
spine the amount you push off your
to round
Focusallon squeezing rear leg
Press the way up toyour yourhamstrings
toes, stretch to move the weight
your calves at the
Hold a plate orbottom,
DB to your don'tchest bounceand crunch hard!
1.5x shoulder width grip, pull your chest to the bar
Kroc
Use rows are basically
~45° incline and a just
grip awidth
dumbbell row with
just outside mild cheating
shoulder width
and5a reps:
First slightly more upright
5-second lowering posture.
phase,Don'tlast 15bereps
afraid to go
constant
Place heavy
yourtension
handsand
(nouse
close strapsatif the
pausing
together your gripground
on bottom
the is limiting
or top)
so that they
Curl
Brace across
your your
lats, body
chest with
tall, your
pull the arm
slackout to
out the
of side
the baratbefore
~60°
form a diamond shape and do as many pushups as possible
lifting
Think about
Medium feetwith
widthdoing a smooth
aplacement
high-hip ontempo
conventional
the platform, deadlift with
don't a
allow
Keep your hipsyour straight,
slight doback
bend
lower Nordic
in the ham curls if no GHR
toknees
round
Don't swing your machine
legstoatyour
the bottom, minimize momentum,
Press all the
Controlway
the upweight withtoes,
a stretch
3-4 second your calves
negative at the
tuck your knees towards bottom,yourdon't
chest if lifting your legs straight
bounce
out is too challenging
PARE FOR THE NEXT 6 WEEKS!
Set up a comfortable arch,Notes quick pause on the chest and
Shoulder
Start withblades still retracted
explode
your elbows up on
in front and depressed.
ofeach
you rep
and palms Slight archin.in
facing
Rotate uppersoback. that Zero leg drive.
Bracethewithdumbbells
your non-working yourarm, palms face your
squeeze forward pecsasby you
Hold a pec stretch forthe
pressing press.
30 seconds.
cable acrossTheyour
stretchbodyshould be held
Think
Do about swinging
the second athalf
aboutthe
of theacable
7/10
ROM out and
intensity.
for up as if "drawing
pressdowns ("the a
Extend
Do yoursets
4 squeeze")
feeder triceps
and sword"
with
the
of 10 your
first
reps from
arm
half
by ofyour
gradually theside
more ROMout for
to the
building theside
overhead thanup
weight a
regular pressdown.
fromhitting
set to failure Feelis the
extensions
set. Set stretch
("the as the4-5).
stretch") cableSet moves across
After at1~10 pretty
reps, light
do a (RPE
dropset. Strip 2the
is aweight
little
heavier
back (RPE 6-7).
~30-50% and Set
do is your
3anothera littletorso
5 heavier
reps with again
nice (RPE 7-8). Set 4
and going
controlled
Use
is 3
yourdifferent
hard grips
set: try for
to the
hit 3 working
failure at 10sets
reps (ideally
on this last from
set.
Do DB lat pullovers, butwider technique
cut out the top half of the ROM (stay
to closer)
Hold a lat stretch
entirelyfor 30
1stseconds.
in the stretched The
set: low-to-high stretch
aspect should
of the lift) be held at
about
2nd aset: 7/10 intensity.
mid-range
Focus on contracting
Do preacher curls, but your
3rd biceps,
set:
cut theminimize
high-to-low
out top half of torso
themomentum
ROM (stay
Sit back entirely
and down,in thekeep stretched
your your
upperaspect
back of the lift)
Drop the weight by ~25% from top set.tight to thepause.
2 second bar
Maintain
Sit backaandneutral
down, lower
keep back,
yourset upperyourback
hipstight
back,todon't allow
the bar
Take medium strides,your minimize
spine the amount you push off your
to round
Focusallon squeezing rear leg
Press the way up toyour yourhamstrings
toes, stretch to move the weight
your calves at the
Hold a plate orbottom,
DB to your don'tchest bounceand crunch hard!
1.5x shoulder width grip, pull your chest to the bar
Kroc
Use rows are basically
~45° incline and a just
grip awidth
dumbbell row with
just outside mild cheating
shoulder width
and5a reps:
First slightly more upright
5-second lowering posture.
phase,Don't bereps
last 15 afraid to go
constant
heavy
tensionand(nouse strapsatif the
pausing your gripground
on bottom is limiting
Place your
Curl across hands close
your body together
with your arm out to or
the thetop)
so that
side they
at ~60°
form your
Brace a diamond shape
lats, chest and
tall, dothe
pull as many
slack outpushups
of theasbar
possible
before
with
Think about doing a high-hip a smooth tempo
conventional deadlift with a
lifting
Medium width feet slight bend inon
placement thethe platform, don't allow
knees
Keep your hipsyour straight,
lowerdoback Nordic ham curls if no GHR
to round
Control theupweight machine
with a 3-4 second negative
Don't swing your legs at the toes,
Press all the way to your bottom,stretch your
minimize calves at the
momentum,
tuck your knees towards bottom, yourdon't
chestbounce
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
EZ-Bar Curl
Hammer Cheat Curl
Squat or Machine Squat
Barbell RDL
Legs #1 Leg Extension
Seated Calf Raise
Cable Crunch
Wide-Grip Pull-Up
Seated DB Shoulder Press
Close-Grip Seated Cable Row
Upper #1 Weighted Dip
Machine Lateral Raise
Alternating DB Curl
Triceps Pressdown
Hack Squat
Dumbbell Walking Lunge
Lower #1 Seated Leg Curl
Standing Calf Raise
Decline Plate-Weighted Crunch
 Week 2 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
EZ-Bar Curl
Hammer Cheat Curl
Squat or Machine Squat
Barbell RDL
Legs #1 Leg Extension
Seated Calf Raise
Cable Crunch
Wide-Grip Pull-Up
Seated DB Shoulder Press
Close-Grip Seated Cable Row
Upper #1 Weighted Dip
Machine Lateral Raise
Alternating DB Curl
Triceps Pressdown
Deadlift
Dumbbell Walking Lunge
Lower #1 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
EZ-Bar Curl
Hammer Cheat Curl
 Squat or Machine Squat
Barbell RDL
Legs #1 Leg Extension
Seated Calf Raise
Cable Crunch
Wide-Grip Pull-Up
Seated DB Shoulder Press
Close-Grip Seated Cable Row
Upper #1 Weighted Dip
Machine Lateral Raise
Alternating DB Curl
Triceps Pressdown
Hack Squat
Dumbbell Walking Lunge
Lower #1 Seated Leg Curl
Standing Calf Raise
Decline Plate-Weighted Crunch

Week 4 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
EZ-Bar Curl
Hammer Cheat Curl
Squat or Machine Squat
Barbell RDL
Legs #1 Leg Extension
Seated Calf Raise
Cable Crunch
Wide-Grip Pull-Up
Seated DB Shoulder Press
Close-Grip Seated Cable Row
Upper #1 Weighted Dip
Upper #1
Machine Lateral Raise
Alternating DB Curl
Triceps Pressdown
Deadlift
Dumbbell Walking Lunge
Lower #1 Seated Leg Curl
Standing Calf Raise
Decline Plate-Weighted Crunch
 Jeff Nippard's Ultimate PPL Program

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
Optional Rest Day
3 2 4-6 10
3 2 6-8 10
3 1 4-6 10
3 2 4-6 10
2 2 6-8 10
2 1 4-6 10
2 1 4-6 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 1-2 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
Optional Rest Day
3 2 4-6 10
3 2 6-8 10
3 1 4-6 10
3 2 4-6 10
2 2 6-8 10
2 1 4-6 10
2 1 4-6 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 1-2 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
Optional Rest Day
3 2 4-6 10
3 2 6-8 10
3 1 4-6 10
3 2 4-6 10
2 2 6-8 10
2 1 4-6 10
2 1 4-6 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 1-2 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
Optional Rest Day
3 2 4-6 10
3 2 6-8 10
3 1 4-6 10
3 2 4-6 10
 2 2 6-8 10
2 1 4-6 10
2 1 4-6 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 1-2 Rest D
PL Program - 5x/Week Spreadsheet

Effort (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
Optional Rest Day
~3-4 min Wide-Grip Lat PulldownMachine Pulldown
~3-4 min Machine Shoulder Press
Standing DB Arnold Press
~3-4 min T-Bar Row Incline Chest-Supported DB Row
~3-4 min Machine Chest Press DB Bench Press
~2-3 min DB Lateral Raise Cable Lateral Raise
~2-3 min EZ Bar Curl Cable Curl
0 min Cable Triceps KickbackDB Triceps Kickback
~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
datory 1-2 Rest Days
 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
Optional Rest Day
~3-4 min Wide-Grip Lat PulldownMachine Pulldown
~3-4 min Machine Shoulder Press
Standing DB Arnold Press
~3-4 min T-Bar Row Incline Chest-Supported DB Row
~3-4 min Machine Chest Press DB Bench Press
~2-3 min DB Lateral Raise Cable Lateral Raise
~2-3 min EZ Bar Curl Cable Curl
0 min Cable Triceps KickbackDB Triceps Kickback
~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
datory 1-2 Rest Days
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
Optional Rest Day
~3-4 min Wide-Grip Lat PulldownMachine Pulldown
~3-4 min Machine Shoulder Press
Standing DB Arnold Press
~3-4 min T-Bar Row Incline Chest-Supported DB Row
~3-4 min Machine Chest Press DB Bench Press
~2-3 min DB Lateral Raise Cable Lateral Raise
~2-3 min EZ Bar Curl Cable Curl
0 min Cable Triceps KickbackDB Triceps Kickback
~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
datory 1-2 Rest Days
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
Optional Rest Day
~3-4 min Wide-Grip Lat PulldownMachine Pulldown
~3-4 min Machine Shoulder Press
Standing DB Arnold Press
~3-4 min T-Bar Row Incline Chest-Supported DB Row
~3-4 min Machine Chest Press DB Bench Press
 ~2-3 min DB Lateral Raise Cable Lateral Raise
~2-3 min EZ Bar Curl Cable Curl
0 min Cable Triceps KickbackDB Triceps Kickback
~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
datory 1-2 Rest Days
sheet
Copyright 2023 by Jeff Nippard. All rights reserved.

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

Set the bench at a 45-60explode degree
up onincline,
each rep touch the bar to your
Lean away from upperthe cable.chest withon
Focus control
squeezing your delts.
Do both
Lean slightly arms at
forward, once,
lock yourresist
elbow thebehind
negative
your torso
(shoulder
Pullmovement
your elbows hyperextension)
Initiate the bydown against
squeezing youryour sides blades
shoulder
together, pull to your
Swing the lower
weightchest,
"out",avoid using momentum
not "back"
Arccan
You theuse
bar slight
"out" momentum
not "up", focus on squeezing
on the concentric,your but biceps
control
Sit backathe
Maintain and eccentric
down,
neutral lower
withyour
keep yourupper
back, set
elbows
yourback
stationary
hips tight
back,todon't
the bar
allow
Focusall
onthesqueezing your
your spine
quads to round
Press way up to your toes,tostretch
make the yourweight
calvesmove.
at the
Round bottom, don'tasbounce
your back you crunch
Use ~1.5x shoulder width grip. Add weight or use assistance as
Bringneeded to hit RPE.allKeep formdown,
as consistent astorso
possible.
Focusthe on dumbbells
squeezing your the way
shoulder bladeskeep your
together, upright
drive your
Tuck your elbows atelbows45°, lean yourand
down torso forward 15°, shoulder
back.
Alternate
Focus onarms width
with
squeezing eachor slightly
your curl: dowider
lateral 1 reptogrip
delt with
moveyour
theright arm,
weight
one rep with your left arm. Repeat until you reach 4-6 reps
AllowFocus
your on squeezing
knees to come your
with triceps
each
forward arm. to move
(past the weight
your toes), focus the
Do 4-6 reps with each leg (10-12
tension on yourtotal strides). Straps may be
quads
Focusallon helpful if your
squeezing grip becomestolimiting.
Press the way up toyour yourhamstrings
toes, stretchmove the weight
your calves at the
Hold a plate orbottom,
DB to yourdon'tchest
bounceand crunch hard!
 Set up a comfortable arch,Notes quick pause on the chest and
Set the bench at a 45-60explode degree
up onincline,
each rep touch the bar to your
Lean away from upper chest
the cable. withon
Focus control
squeezing your delts.
Do both
Lean slightly arms at
forward, once,
lock yourresist
elbow thebehind
negative
your torso
(shoulder
Pullmovement
your elbows hyperextension)
Initiate the bydown against
squeezing youryour sides blades
shoulder
together, pull to your
Swing the lower
weightchest,
"out",avoid using momentum
not "back"
Arccan
You theuse
bar slight
"out" momentum
not "up", focus on squeezing
on the concentric,yourbut biceps
control
Sit backathe
Maintain and eccentric
down,
neutral lower
withyour
keep yourupper
back, set
elbows
yourback
stationary
hips tight
back,todon't
the bar
allow
Focusallonthesqueezing your
your spine
quads to round
Press way up to your toes,tostretch
make theyourweight
calvesmove.
at the
Round bottom, don'tasbounce
your back you crunch
Use ~1.5x shoulder width grip. Add weight or use assistance as
Bringneeded to hit RPE.
allKeep formdown,
as consistent astorso
possible.
Focusthe on dumbbells
squeezing your the way
shoulder keep
blades your
together, driveupright
your
Tuck your elbows atelbows45°, lean your torso
down and back. forward 15°, shoulder
Alternate
Focus onarms width
with each
squeezing or slightly
yourcurl: dowider
lateral 1 reptogrip
delt with
moveyour
theright arm,
weight
one rep with your left arm. Repeat until you reach 4-6 reps
Focus
Can pull sumoon or
squeezing youreach
with
conventional, triceps
withtowhatever
go arm. move thevariation
weight you
Do 4-6 reps with eachare leg stronger
(10-12 totalwithstrides). Straps may be
Focusallon helpful if your
squeezing grip becomestolimiting.
Press the way up toyouryourhamstrings
toes, stretchmove the weight
your calves at the
Hold a plate orbottom, don'tchest
DB to your bounce
and crunch hard!

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

Set the bench at a 45-60
explodedegree
up onincline, touch the bar to your
each rep
Lean away from upper chest
the cable. withon
Focus control
squeezing your delts.
Do both
Lean slightly arms at
forward, once,
lock yourresist
elbow thebehind
negative
your torso
(shoulder
Pullmovement
your elbows hyperextension)
Initiate the bydown against
squeezing youryour sides blades
shoulder
together, pull to your
Swing the lower
weightchest,
"out",avoid using momentum
not "back"
Arccan
You theuse
bar slight
"out" momentum
not "up", focus on squeezing
on the concentric,your
but biceps
control
the eccentric with your elbows stationary
 Sit backaand
Maintain down,
neutral keep
lower yourset
back, upper
yourback
hips tight
back,todon't
the bar
allow
Focusall
onthe
squeezing your
yourspine
quadsto round
Press way up to your toes,tostretch
make the
yourweight
calvesmove.
at the
Round bottom, don'tasbounce
your back you crunch
Use ~1.5x shoulder width grip. Add weight or use assistance as
Bringneeded to hit RPE.
allKeep formdown,
as consistent astorso
possible.
Focusthe
on dumbbells
squeezing your the way
shoulder keep
blades your
together, upright
drive your
Tuck your elbows atelbows
45°, lean yourand
down torso forward 15°, shoulder
back.
Alternate
Focus onarms width
with
squeezing eachor slightly
your curl: dowider
lateral 1 reptogrip
delt with your
move theright arm,
weight
one rep with your left arm. Repeat until you reach 4-6 reps
AllowFocus
your on squeezing
knees to come your
with triceps
each
forward arm. to move
(past the weight
your toes), focus the
Do 4-6 reps with each leg (10-12
tension on yourtotal strides). Straps may be
quads
Focusallon helpful if your
squeezing grip becomestolimiting.
Press the way up toyouryourhamstrings
toes, stretchmove the weight
your calves at the
Hold a plate orbottom,
DB to yourdon'tchest
bounce
and crunch hard!

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

Set the bench at a 45-60explodedegree
up onincline,
each reptouch the bar to your
Lean away from upper chest
the cable. withon
Focus control
squeezing your delts.
Do both
Lean slightly arms at
forward, once,
lock yourresist
elbow thebehind
negative
your torso
(shoulder
Pullmovement
your elbows hyperextension)
Initiate the bydown against
squeezing youryour sides blades
shoulder
together, pull to your
Swing the lower
weightchest,
"out",avoid using momentum
not "back"
Arccan
You theuse
bar slight
"out" momentum
not "up", focus on squeezing
on the concentric,your
but biceps
control
Sit backathe
Maintain and eccentric
down,
neutral lower
withyour
keep yourupper
back, set
elbows
yourback
stationary
hips tight
back,todon't
the bar
allow
Focusallonthesqueezing your
your spine
quads to round
Press way up to your toes,tostretch
make theyourweight
calvesmove.
at the
Round bottom, don'tasbounce
your back you crunch
Use ~1.5x shoulder width grip. Add weight or use assistance as
Bringneeded to hit RPE.
allKeep formdown,
as consistent astorso
possible.
Focusthe on dumbbells
squeezing your the way
shoulder keep
blades your
together, upright
drive your
Tuck your elbows atelbows45°, lean yourand
down torso forward 15°, shoulder
back.
width or slightly wider grip
 Alternate
Focus onarms with each
squeezing yourcurl: do delt
lateral 1 reptowith
moveyour
theright arm,
weight
one rep with your left arm. Repeat until you reach 4-6 reps
Focus
Can pull sumoon or
squeezing youreach
with
conventional, triceps
withtowhatever
go arm. move thevariation
weight you
Do 4-6 reps with eachare leg stronger
(10-12 total
withstrides). Straps may be
Focusallon helpful if your
squeezing grip becomestolimiting.
Press the way up toyour
yourhamstrings
toes, stretchmove the weight
your calves at the
Hold a plate orbottom, don'tchest
DB to your bounce
and crunch hard!
 Jeff N

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
Pull #1 Cable Shrug-In
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's
A2: Bicep Static Stretch (30s)
Front Squat
Dumbbell RDL
Legs #1 Walking Lunge
Slow Seated Leg Curl (3 up, 3 down)
Leg Press Toe Press
LLPT Plank
Bench Press (Top Set)
Bench Press (Back Off AMRAP)
Pull-Up
Upper #1 Standing Dumbbell Arnold Press
Wide-Grip Cable Row
Triceps Pressdown
Bayesian Cable Curl
Deadlift
Leg Press
Lower #1
Lower #1 Leg Extension
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
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's
A2: Bicep Static Stretch (30s)
Front Squat
Dumbbell RDL
Legs #1 Walking Lunge
Slow Seated Leg Curl (3 up, 3 down)
Leg Press Toe Press
LLPT Plank
Bench Press (Top Set)
Bench Press (Back Off AMRAP)
Pull-Up
Upper #1 Standing Dumbbell Arnold Press
Wide-Grip Cable Row
Triceps Pressdown
Bayesian Cable Curl
Deadlift
Leg Press
Lower #1 Leg Extension
Lying Leg Curl
Seated Calf Raise
Corpse Crunch
 FULL DELOAD WEEK: AVOID FAILURE AND T
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
Pull #1 Cable Shrug-In
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's
A2: Bicep Static Stretch (30s)
Front Squat
Dumbbell RDL
Legs #1 Walking Lunge
Slow Seated Leg Curl (3 up, 3 down)
Leg Press Toe Press
LLPT Plank
Bench Press
Pull-Up
Upper #1 Standing Dumbbell Arnold Press
Wide-Grip Cable Row
Triceps Pressdown
Bayesian Cable Curl
Deadlift
Leg Press
Lower #1 Leg Extension
Lying Leg Curl
Seated Calf Raise
Corpse Crunch
 Jeff Nippard's Ultimate PPL Progra

Phase 3 - Supercompensation (High vo

Warm-up Sets Working Sets Reps Load RPE
2 3 20 9
2 3 15 9
1 3 20 10
1 3 15 10
0 3 30s HOLD N/A
1 3 20 10
0 1 AMRAP 10
1 2 20 9
1 3 20 9
2 4 20 9
1 3 20 10
1 3 20 10
2 1 4-6 9
0 2 21 10
0 2 30s HOLD N/A
2-3 3 15 7-8
1 3 20 9
1 3 10 9
1 3 8 10
1 3 20 10
0 3 20 10
Optional Rest Da
3-4 1 2-4 ~60% of AMRAP 8-9
0 1 AMRAP set load 10
2 6 3 7-8
2 3 15 9
2 10 3 7-8
1 3 20 10
1 3 20 10
3-4 2 8 9
2-3 2 20 9
 1 5 20 10
1 3 20 10
1 3 20 10
0 3 20 10
Mandatory 1-2 Rest
Warm-up Sets Working Sets Reps Load RPE
2 3 20 9
2 3 15 9
1 3 20 10
1 3 15 10
0 3 30s HOLD N/A
1 3 20 10
0 1 AMRAP 10
1 2 20 9
1 3 20 9
2 4 20 9
1 3 20 10
1 3 20 10
2 1 4-6 9
0 2 21 10
0 2 30s HOLD N/A
2-3 3 15 7-8
1 3 20 9
1 3 10 9
1 3 8 10
1 3 20 10
0 3 20 10
Optional Rest Da
3-4 1 2-4 ~60% of AMRAP 8-9
0 1 AMRAP set load 10
2 6 3 7-8
2 3 15 9
2 10 3 7-8
1 3 20 10
1 3 20 10
3-4 2 8 9
2-3 2 20 9
1 5 20 10
1 3 20 10
1 3 20 10
0 3 20 10
 Mandatory 1-2 Rest

D FAILURE AND TRAIN LIGHTER THIS WEEK BEFORE RUNNIN

Warm-up Sets Working Sets Reps Load RPE
2 2 12 6
2 2 12 6
1 2 15 7
1 2 12 7
0 2 30s HOLD N/A
1 2 15 7
0 1 AMRAP 7
1 2 12 6
1 3 12 6
2 2 12 6
1 2 12 7
1 2 12 7
2 1 4-6 7
0 1 21 7
0 1 30s HOLD N/A
2-3 2 10 6
1 2 12 6
1 2 8 6
1 2 8 7
1 2 12 7
0 1 30s 7
Optional Rest Da
3-4 1 2-4 6
2 4 3 6
2 2 12 6
2 6 3 6
1 2 15 7
1 2 15 7
3-4 1 8 6
2-3 1 12 6
1 2 15 7
1 2 15 7
1 2 15 7
0 1 15 7
Mandatory 1-2 Rest
L Program - 5x/Week Spreadsheet

tion (High volume, moderate intensity)

Rest Substitution Option 1 Substitution Option 2
~2-3 min Low Incline Machine Press
Low Incline Smith Machine Press
~2-3 min DB Shoulder Press Standing DB Arnold Press
~1-2 min Flat-To-Incline DB Flye Pec Deck
0 min Constant-Tension CableConstant-Tension
Lateral Raise Machine Lateral Ra
0 min N/A N/A
~1-2 min DB Floor Skull Crusher DB French Press
0 min Close-Grip Push Up Kneeling Modified Push Up
~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover
~2-3 min Omni-Grip Pull-Up Chin-Up
~2-3 min Helms Row Incline Chest-Supported DB Row
~1-2 min DB Shrug Plate Shrug
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl
0 min DB Curl 21's Cable Curl 21's
0 min N/A N/A
~2-3 min High-Bar Box Squat Goblet Squat
~2-3 min Barbell 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 Ab Wheel Rollout Plank
ptional Rest Day
~3-4 min DB Bench Press Machine Chest Press
~3-4 min DB Bench Press Machine Chest Press
~15 sec Lat Pulldown Machine Pulldown
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press
~15 sec Wide-Grip Machine RowWide-Grip T-Bar Row
~1-2 min Cable Triceps KickbackDB Triceps Kickback
~1-2 min DB Incline Curl DB Curl
~3-4 min Trap Bar Deadlift Barbell Hip Thrust
~2-3 min Goblet Squat Walking Lunge
 ~1-2 min DB Step-Up Goblet Squat
~1-2 min Seated Leg Curl Nordic Ham Curl
~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Plate-Weighted Crunch Cable Crunch
atory 1-2 Rest Days
Rest Substitution Option 1 Substitution Option 2
~2-3 min Low Incline Machine Press
Low Incline Smith Machine Press
~2-3 min DB Shoulder Press Standing DB Arnold Press
~1-2 min Flat-To-Incline DB Flye Pec Deck
0 min Constant-Tension CableConstant-Tension
Lateral Raise Machine Lateral Ra
0 min N/A N/A
~1-2 min DB Floor Skull Crusher DB French Press
0 min Close-Grip Push Up Kneeling Modified Push Up
~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover
~2-3 min Omni-Grip Pull-Up Chin-Up
~2-3 min Helms Row Incline Chest-Supported DB Row
~1-2 min DB Shrug Plate Shrug
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl
0 min DB Curl 21's Cable Curl 21's
0 min N/A N/A
~2-3 min High-Bar Box Squat Goblet Squat
~2-3 min Barbell 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 Ab Wheel Rollout Plank
ptional Rest Day
~3-4 min DB Bench Press Machine Chest Press
~3-4 min DB Bench Press Machine Chest Press
~15 sec Lat Pulldown Machine Pulldown
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press
~15 sec Wide-Grip Machine RowWide-Grip T-Bar Row
~1-2 min Cable Triceps KickbackDB Triceps Kickback
~1-2 min DB Incline Curl DB Curl
~3-4 min Trap Bar Deadlift Barbell Hip Thrust
~2-3 min Goblet Squat Walking Lunge
~1-2 min DB Step-Up Goblet Squat
~1-2 min Seated Leg Curl Nordic Ham Curl
~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Plate-Weighted Crunch Cable Crunch
atory 1-2 Rest Days

ORE RUNNING BACK THROUGH WEEK 1 OF THE PROGRAM O

Rest Substitution Option 1 Substitution Option 2
~2-3 min Low Incline Machine Press
Low Incline Smith Machine Press
~2-3 min DB Shoulder Press Standing DB Arnold Press
~1-2 min Flat-To-Incline DB Flye Pec Deck
0 min Constant-Tension Cable Constant-Tension
Lateral Raise Machine Lateral Ra
0 min N/A N/A
~1-2 min DB Floor Skull Crusher DB French Press
0 min Close-Grip Push Up Kneeling Modified Push Up
~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover
~2-3 min Omni-Grip Pull-Up Chin-Up
~2-3 min Helms Row Incline Chest-Supported DB Row
~1-2 min DB Shrug Plate Shrug
~1-2 min Reverse Cable Flye Bent-Over Reverse DB Flye
~1-2 min DB Curl Cable Curl
0 min DB Curl 21's Cable Curl 21's
0 min N/A N/A
~2-3 min High-Bar Box Squat Goblet Squat
~2-3 min Barbell 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 Ab Wheel Rollout Plank
ptional Rest Day
~3-4 min DB Bench Press Machine Chest Press
~15 sec Lat Pulldown Machine Pulldown
~2-3 min Seated DB Shoulder Press
Machine Shoulder Press
~15 sec Wide-Grip Machine Row Wide-Grip T-Bar Row
~1-2 min Cable Triceps KickbackDB Triceps Kickback
~1-2 min DB Incline Curl DB Curl
~3-4 min Trap Bar Deadlift Barbell Hip Thrust
~2-3 min Goblet Squat Walking Lunge
~1-2 min DB Step-Up Goblet Squat
~1-2 min Seated Leg Curl Nordic Ham Curl
~1-2 min Standing Calf Raise Leg Press Toe Press
~1-2 min Plate-Weighted Crunch Cable Crunch
atory 1-2 Rest Days
heet
Copyright 2023 by Jeff Nippard. All rights reserved.

15° bench angle, tuck your Notes elbows on the negative, flare as
Don't
Do onestop in between
set with low cable reps,
you keep smooth
press
position, one setandwithcontrolled
medium-
Lean into
height a bench
cable and do
tension
position, lateral
and on
one raises.
theheight Keep tension
delts with a high cable- don't
Hold a side
rest delt
yourstretch for 30your
arm against seconds.
side atThe
thestretch
bottom. should be
position
held at about a 7/10 intensity.
Place your Do both
hands onarms at once,ball
a medicine resist
andthe
do negative
smooth, controlled
Keep chest tall, keep elbowpushups tucked in close to your torso, focus
One set wide grip (overhand),
on squeezing your lat1 to setmove
middlethegrip (overhand), 1
weight
Focus ontwosqueezing set close
your grip (underhand)
shoulder
Set up cable handles low andbladesshrug together
up and in.onSqueeze
each rep
your
Swingupper
the traps
weightto"out",movenot the "back"
weight.
7Arc theseated,
reps bar "out" notstanding
7 reps "up", focus fullon
ROM,squeezing your biceps
7 reps bottom-half
Hold
Thesea bicep stretch
will be for 30 seconds.
challenging, curls
let's push! The stretch
Don't should
go so heavybethat
held
you missthe reps. at about
Be humble a 7/10 yourintensity.
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prevent on
your lower
Take medium strides, keeping your
fromtorso
minimize
back uprightyou push off your
the amount
rounding
Lift with a slow tempo. The rear positive
leg should take 3 seconds and
Press all thethe waynegative
up to your shouldtoes,take
stretch your calves at the
3 seconds.
Contract your glutes bottom, and position don'tyour elbows under your eyes
bounce
to make the plank more difficult
UseSet up aofcomfortable
~60% the weight you arch,used quick onpause on the
your top set chest
and do and
it for
as6 many reps explode
as3possible. You upshould
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be6x.
in Keep
the range of 10-20+
cluster
Start with sets:
your reps,
elbows rest in 15s,
front repeat form smooth
reps on this set!and a spotter and safety bars! in.
Usecontrolled. of you and palms facing
Rotate the dumbbells so that your palms face forward as you
10 cluster sets: 3 reps, rest press. 15s, repeat 10x. Keep form tight.
KeepFocus
your on squeezing
elbow behindyour yourtriceps to move thethe
torso throughout weight
range of
Brace yourfocus
motion, lats, chest tall, pull your
on squeezing the slack outSets
bicep. of the
are bar
per before
arm
Medium width feet placement liftingon the platform, don't allow
your lower back to round
 Focus on squeezing your quads to make the weight move
Focus on
allsqueezing
Pressyour the your
wayback
up hamstrings
tooffyour to make thecalves
weightatmove
Clear upper the toes,
floor stretch
when youyour the
crunch, hold for
bottom,
1-2 seconds and then don't
go back bounce
down. Don't yank with your
neck.

15° bench angle, tuck your Notes elbows on the negative, flare as
Don't stop in between
Do one set with low cable reps,
you keep smooth
press
position, one setandwithcontrolled
medium-
Lean into
height a bench
cable and
position, do
tension lateral
and on
one raises.
the delts
height Keep
with tension
a high - don't
cable
Hold a siderest delt
yourstretch
arm againstfor 30your seconds.
side at The
thestretch
bottom. should be
position
held at about a 7/10 intensity.
Place your Do handsbothonarms at once,ball
a medicine resist
andthedo negative
smooth, controlled
Keep chest tall, keep elbowpushups tucked in close to your torso, focus
One set wide grip (overhand),
on squeezing your lat1 to setmove
middle thegrip (overhand), 1
weight
Focus ontwo squeezing set close
your grip (underhand)
shoulder
Set up cable handles low andbladesshrug together
up and in.onSqueeze
each rep
your
Swingupper
the traps
weightto"out",movenot the "back"
weight.
7Arc theseated,
reps bar "out" notstanding
7 reps "up", focus fullon
ROM, squeezing your biceps
7 reps bottom-half
Hold
Thesea bicep
will bestretch for 30 seconds.
challenging, curls
let's push! The stretch
Don't go soshould
heavybethat
held
you missthe reps. at about
Be humble a 7/10 yourintensity.
Emphasize stretch in yourwith hamstrings, weight and focus
prevent on
your lower
Take medium strides, keepingminimize
back your
fromtorso uprightyou push off your
the amount
rounding
Lift with a slow tempo. The rear positive
leg should take 3 seconds and
Press all thethe waynegative
up to your shouldtoes,take
stretch your calves at the
3 seconds.
Contract your glutes bottom, and position don'tyourbounceelbows under your eyes
to make the plank more difficult
UseSet up aofcomfortable
~60% the weight you arch,used quick onpause on the
your top set chest
and do and
it for
as6 many reps explode
as3possible. You up on
shouldeach rep
be6x.
in Keep
the range of 10-20+
cluster
Start withsets:
your reps,
elbows rest in 15s,
front repeat form smooth
reps on this set!and a spotter and safety bars! in.
Usecontrolled. of you and palms facing
Rotate the dumbbells so that your palms face forward as you
10 cluster sets: 3 reps, rest press. 15s, repeat 10x. Keep form tight.
KeepFocus
your on squeezing
elbow behindyour yourtriceps to move thethe
torso throughout weight
range of
Brace yourfocus
motion, lats, chest tall, pull your
on squeezing the slack
bicep.outSets
of the
are bar
per before
arm
Medium width feet placement liftingon the platform, don't allow
Focus on squeezing youryour lower backtotomake
quads roundthe weight move
Focus on
Pressyourallsqueezing
the waybackyour
up hamstrings
tooffyour to make thecalves
weight atmove
Clear upper the toes,
floor stretch
when you yourcrunch, hold the
for
bottom, don't bounce
1-2 seconds and then go back down. Don't yank with your
neck.
THE PROGRAM OR ONTO A NEW PROGRAM.
15° bench angle, tuck your Notes elbows on the negative, flare as
Don't
Do onestop in between
set with low cable reps,
you keep smooth
press
position, one setandwithcontrolled
medium-
height tension on theheight
delts with a high cable
Lean into cable
a benchposition,
and doand one
lateral raises. Keep tension - don't
Hold a side delt stretch for position
30 seconds.
rest your arm against your side at the bottom. The stretch should be
heldarmsat about a 7/10 intensity.
Place your Do both
hands at once,
on a medicine resist
ball andthedo negative
smooth, controlled
Keep chest tall, keep elbowpushups tucked in close to your torso, focus
One set wide grip (overhand),
on squeezing your lat1 to setmove
middlethegrip (overhand), 1
weight
Focus ontwosqueezing set close
your grip (underhand)
shoulder
Set up cable handles low andblades shrug together
up and in.onSqueeze
each rep
your
Swingupperthe traps
weightto"out",movenot the "back"
weight.
7Arc theseated,
reps bar "out"
7 repsnotstanding
"up", focus fullonROM,squeezing your biceps
7 reps bottom-half
Hold a bicep stretch for 30 seconds. curls The stretch should be held
at about a 7/10 intensity.
Emphasize theStay light,
stretch inkeep
youryour torso upright
hamstrings, prevent your lower
Take medium strides,back minimize the amount you push off your
from rounding
Lift with a slow tempo. The rear positive
leg should take 3 seconds and
Press all thethe waynegative
up to your toes,
should take stretch your calves at the
3 seconds.
Contract your glutes bottom, and position don'tyourbounceelbows under your eyes
to make the plank more difficult
Set up a comfortable arch, quick pause on the chest and
6Start
clusterwithsets: 3 reps,
your rest
explode
elbows in15s,
up on
front repeatyou6x.
ofeach rep
andKeep
palmsform smooth
facing in.
and controlled.
Rotate the dumbbells so that your palms face forward as you
10 cluster sets: 3 reps, rest press. 15s, repeat 10x. Keep form tight.
KeepFocus
your on squeezing
elbow behindyour yourtriceps to move thethe
torso throughout weight
range of
Brace yourfocus
motion, lats, chest tall, pull your
on squeezing the slack outSets
bicep. of the
are bar
per before
arm
Medium width feet placement liftingon the platform, don't allow
Focus on squeezing youryour lower backtotomake
quads roundthe weight move
Focus onallsqueezing
Pressyour the wayback
up your hamstrings
tooffyour to make thecalves
weightatmove
Clear upper the toes,
floor stretch
when you yourcrunch, hold thefor
1-2 seconds and then bottom,
go back don't bounce
down. Don't yank with your
neck.