Week 1

Full Body 1: Squat,

OHP

Full Body 2:
Deadlift, Bench
Press

Full Body 3: Squat,

Dip
Full Body 3: Squat,
Dip

Full Body 4:
Deadlift, Bench
Press

If you have a 5th day avail

Week 2

Lower #1

Upper #1

Lower #2

Upper #2
 Upper #2

Week 3

Full Body 1: Squat,

OHP

Full Body 2:
Deadlift, Bench
Press

Full Body 3: Squat,

Dip

Full Body 4:
Deadlift, Bench
Press

If you have a 5th day avail

Week 4
 Lower #1

Upper #1

Lower #2

Upper #2

Week 5

Full Body 1: Squat,

OHP

Full Body 2:
Deadlift, Bench
Press
 Full Body 2:
Deadlift, Bench
Press

Full Body 3: Squat,

Dip

Full Body 4:
Deadlift, Bench
Press

If you have a 5th day avail

Week 6

Lower #1

Upper #1
 Lower #2

Upper #2

Week 7

Full Body 1: Squat,

OHP

Full Body 2:
Deadlift, Bench
Press

Full Body 3: Squat,

Dip
Full Body 3: Squat,
Dip

Full Body 4:
Deadlift, Bench
Press

If you have a 5th day avail

Week 8

Lower #1

Upper #1

Lower #2

Upper #2
 Upper #2

Week 9

Full Body 1: Squat,

OHP

Full Body 2:
Deadlift, Bench
Press

Full Body 3: Squat,

Dip

Full Body 4:
Deadlift, Bench
Press

If you have a 5th day avail

If you are not feeling well recovered after completi
likely perform better by running the deload (Week

- Always use a good spotter when attempting m

- Always use safety bars on squat and bench pr
- Do not test maxes (move to Week 11) if you a
- Do not test maxes (move to Week 11) if you d
- Do not test maxes (move to Week 11) if you d
- Maxes should be done at a 9.5 RPE: It is not n

What week to run?

- Run Week 10A if you have mostly bodybuildin

- Run Week 10B only if you have competitive p

MAX TESTING
Week 10A

Squat test

Bench test

Deadlift test
Deadlift test

MAX TESTING OPTIO

Week 10B

Squat test

Bench test

Deadlift test

Week 11

Lower #1

Upper #1
 Lower #2

Upper #2

Optional Day

Full Body 5: Arm &

Hypertrophy Day
Copyright 2020 by Jeff Nippard. All rights reserv
storage retrieval system without the written per
Readers should be aware that Internet Web site
Limit of Liability/Disclaimer of Warranty: While
completeness of the contents of this document
written sales materials. The advice and strategie
be liable for any loss of profit or any other comm
The contents of this document are not intended
the sole choice and risk of the reader.
 JEFF NIPPARD

IMPORTANT: In
kilograms or type

IMPORTANT: On the right, enter your 1RM loads in the

spaces below the given exercise (use the same units you
specified above). See pg. 16 of the Get Ready Manual if
unsure of your 1RM.

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 4
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1
SUGGES
Back squat 4
 Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
Nordic ham curl 0
Dumbbell shrug 0
SUGGES
If you have a 5th day available to train and would like to prioritize

Exercise Warm-up Sets

Deadlift 4
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
Barbell bench press 4
Barbell bench press 0
Chin-up 1
Overhead press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
SUGGES
Back squat 4
Snatch-grip romanian deadlift 2
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Close-grip bench press 3
Pendlay row 1
Weighted dip 2
 Eccentric-accentuated pull-up 1
A1. Incline shrug 0
A2. Upright row 0
B1: Barbell or EZ bar curl 0
B2. Skull crusher 0
SUGGES

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 3
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1
SUGGES
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
Nordic ham curl 0
Dumbbell shrug 0
SUGGES
If you have a 5th day available to train and would like to prioritize

Exercise Warm-up Sets

 Deadlift 4
Deadlift 0
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
"Flat-back" bench press 3
Chin-up 1
Overhead press / push press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
SUGGES
Back squat 4
5" block pull 3
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Weighted dip 2
Pendlay row 1
Deficit push-up 2
Eccentric-accentuated pull-up 1
A1. Incline shrug 0
A2. Bent over reverse dumbbell flye 0
B1: Barbell or EZ bar curl 0
B2. Skull crusher 0
SUGGES

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
 Barbell bench press 3
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1
SUGGES
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
Nordic ham curl 0
Dumbbell shrug 0
SUGGES
If you have a 5th day available to train and would like to prioritize

Semi-deload Week: Avoid fa

Exercise Warm-up Sets

Deadlift 4
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
Barbell bench press 3
Chin-up 1
Overhead press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
 SUGGES
Back squat 4
Low-bar back squat 0
Snatch-grip romanian deadlift 2
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Barbell floor press 2
Pendlay row 1
Weighted dip 2
Neutral grip pull-up 1
A1. Incline shrug 0
A2. Upright row 0
B1. Barbell or EZ bar curl 0
B2. Skull crusher 0
SUGGES

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Pause deadlift 4
Barbell bench press 4
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1

Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
 Incline dumbbell curl 1
Face pull 0
Deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
Nordic ham curl 0
Dumbbell shrug 0
SUGGES
If you have a 5th day available to train and would like to prioritize

Exercise Warm-up Sets

Deadlift 4
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
"Flat-back" bench press 3
Chin-up 1
Overhead press / push press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
SUGGES
Low-bar back squat 4
3" block pull 3
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Dumbbell Incline Press 2
Pendlay row 1
Weighted dip 2
Eccentric-accentuated pull-up 1
A1. Incline shrug 0
A2. Bent over reverse dumbbell flye 0
 B1. Barbell or EZ bar curl 0
B2. Skull crusher 0
SUGGES

Exercise Warm-up Sets

Back squat 4
Squat walk-out (do not squat) 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 4
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Floor skull crusher 1
Standing calf raise 1

Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay row 1
Nordic ham curl 0
Dumbbell shrug 0
SUGGES
If you have a 5th day available to train and would like to prioritize
feeling well recovered after completing Week 9 (achy joints, poor sleep, low en
better by running the deload (Week 11) first, and then running the max test w

se a good spotter when attempting max effort lifts

se safety bars on squat and bench press (in case you have to dump the bar)
st maxes (move to Week 11) if you are feeling joint pain
st maxes (move to Week 11) if you do not feel properly recovered
st maxes (move to Week 11) if you do not have a good spotter
ould be done at a 9.5 RPE: It is not necessary to push to the point where you a

run?

k 10A if you have mostly bodybuilding and strength goals

k 10B only if you have competitive powerlifting goals

MAX TESTING OPTION A: Important! Choose either Week 10A

Exercise Warm-up Sets
Back squat 4
Single-arm lat pulldown 1
Incline dumbbell curl 0
Standing calf raise 1

Barbell bench press 4

Leg curl 1
Dumbbell lateral raise 0
Triceps pressdown 1

Deadlift 4
 Overhead press 2
Leg extension 1
Bicycle crunch 0
MAX TESTING OPTION B: Important! For competitive powerlifters only
Exercise Warm-up Sets
Back squat 5
Single-arm lat pulldown 1
Incline dumbbell curl 0
Standing calf raise 1

Barbell bench press 5

Leg curl 1
Dumbbell lateral raise 0
Triceps pressdown 1

Deadlift 5
Overhead press 2
Leg extension 1
Bicycle crunch 0
Full Deload Week: Avoid failu

Exercise Warm-up Sets

Deadlift 4
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
Barbell bench press 3
Assisted Chin-up 1
Overhead press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
SUGGES
 Back squat 4
Snatch-grip Romanian deadlift 2
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Close-grip bench press 3
Chest-supported dumbbell row 1
Weighted dip 2
Single-arm lat pulldown 1
A1. Incline shrug 0
A2. Upright row 0
B1: Barbell or EZ bar curl 0
B2. Skull crusher 0
SUGGES

Arm & Hypertrophy Day: Optionally

Exercise Warm-up Sets
A1. Barbell or EZ bar curl 1
A2. Floor skull crusher 1
B1. Incline dumbbell curl (reverse 21's) 0
B2. Triceps pressdown (reverse 21's) 0
C1. Dumbbell lateral raise 0
C2. Band pull-apart 0
C3. Standing calf raise 0
C4. Bicycle crunch 0
Neck flexion/extension (optional) 1
0 by Jeff Nippard. All rights reserved. No part of this document may be use
val system without the written permission of the author, except in the case
ld be aware that Internet Web sites offered as citations and/or sources for
ity/Disclaimer of Warranty: While the author has used his best efforts and
of the contents of this document and specifically disclaims any implied wa
materials. The advice and strategies contained herein may not be suitable f
ny loss of profit or any other commercial damages, including but not limite
of this document are not intended for the treatment or prevention of disea
e and risk of the reader.
EFF NIPPARD'S POWERBUILDING SYSTEM - 4X/WEEK SPREADS

PORTANT: In the light red cell below, type "kg" if using

grams or type "lbs" if using pounds (quotation marks not
included)
kg

Squat Bench Deadlift OHP

85 60 90
IMPORTANT: On the right, enter your 1RM
35
loads in the spaces below the given exer-
cise (use the same units you specified
above). See pg. 16 of the Get Ready Manual
if unsure of your 1RM.
Working Sets Reps Load (kg) %1RM
Squat
1 5 65-67.5 75-80%
Bench
2 8 60 70%Deadlift
3 8 25 70%OHP
3 8-10 N/A
3 12-15 N/A
3 20-25 N/A
3 4 72.5 80%
1 3 50-52.5 82.5-87.5%
2 10 40 67.5%
3 15-20 N/A
3 5-8 N/A
3 10-12 N/A
3 8-10 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
3 4 67.5 80%
 3 8 N/A
3 10-12 N/A
3 12-15 N/A
3 12-15 N/A
4 15-20 N/A
4 2 67.5 75%
3 5 45 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
ke to prioritize additional arm hypertrophy, there is an optional Arm & Hyp

Working Sets Reps Load (kg) %1RM

3 3 72.5 80%
2 8 N/A
3 6-8 N/A
3 8-10 N/A
3 10-12 N/A
1 2 50-55 85-90%
3 6 47.5 77.5%
3 8-10 N/A
3 4 27.5 80%
3 12-15 N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 12-15 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
3 6 65 75%
3 10 N/A
3 12-15 N/A
4 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12/12 N/A
3 12 N/A
3 10 N/A
3 6 N/A
 2 AMRAP N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 8-10 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)

Working Sets Reps Load (kg) %1RM

1 8 62.5-65 72.5-77.5%
2 6 65 75%
3 8 25 72.5%
2 8-10 N/A
3 12-15 N/A
2 20-25 N/A
4 2 77.5 85%
1 6 45-47.5 75-80%
2 8 42.5 72.5%
2 15-20 N/A
3 5-8 N/A
3 10-12 N/A
3 8 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
4 4 67.5 80%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
4 15-20 N/A
4 2 70 77.5%
4 5 45 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
ke to prioritize additional arm hypertrophy, there is an optional Arm & Hyp

Working Sets Reps Load (kg) %1RM

 1 2 80-82.5 87.5-92.5%
3 3 72.5 80%
2 8 N/A
3 6-8 N/A
3 8-10 N/A
3 10-12 N/A
3 10 N/A
3 8-10 N/A
3 3/3 27.5 80%
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12-15 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
3 6 65 75%
2 4 N/A
3 12-15 N/A
4 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12/12 N/A
3 6 N/A
3 10 N/A
2 AMRAP N/A
2 AMRAP N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 8-10 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)

Working Sets Reps Load (kg) %1RM

1 3 70-75 82.5-87.5%
2 4 67.5 80%
3 8 27.5 75%
2 8-10 N/A
3 12-15 N/A
2 20-25 N/A
3 3 77.5 85%
 1 4 50-52.5 82.5-87.5%
2 6 47.5 80%
3 15-20 N/A
3 5-8 N/A
3 10-12 N/A
3 8 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
3 6 65 77.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
4 15-20 N/A
4 2 75 82.5%
3 6 45 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
ke to prioritize additional arm hypertrophy, there is an optional Arm & Hyp

ad Week: Avoid failure and train lighter this week to promote recovery and to prepare for th

Working Sets Reps Load (kg) %1RM

3 4 72.5 80%
2 8 N/A
3 6-8 N/A
3 8-10 N/A
3 10-12 N/A
2 7 47.5 77.5%
2 8-10 N/A
3 4 30 82.5%
2 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12-15 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
1 1 77.5-80 90-95%
2 7 65 75%
2 10 N/A
2 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12/12 N/A
3 8 N/A
2 10 N/A
3 6 N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
2 12-15 N/A
2 8-10 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)

Working Sets Reps Load (kg) %1RM

1 3 72.5-77.5 85-90%
2 2 72.5 85%
4 8 25 70%
2 8-10 N/A
2 12-15 N/A
2 20-25 N/A
4 2 67.5 75%
1 3 50-55 85-90%
2 4 47.5 80%
3 15-20 N/A
3 3-5 N/A
3 10-12 N/A
3 8 N/A
SUGGESTED 1-2 REST DAYS
4 6 65 77.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
 2 12-15 N/A
3 15-20 N/A
1 3 77.5-80 85-90%
4 6 45 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
ke to prioritize additional arm hypertrophy, there is an optional Arm & Hyp

Working Sets Reps Load (kg) %1RM

3 5 72.5 80%
2 8 N/A
3 6-8 N/A
3 8-10 N/A
3 10-12 N/A
3 10 N/A
3 8-10 N/A
3 3/3 30 82.5%
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12-15 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
3 7 65 75%
2 4 N/A
3 12-15 N/A
4 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12/12 N/A
3 8 N/A
3 10 N/A
3 6 N/A
2 AMRAP N/A
2 15-20 N/A
2 15-20 N/A
 3 12-15 N/A
3 8-10 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)

Working Sets Reps Load (kg) %1RM

1 2 75-77.5 87.5-92.5%
1 10sec 85 100%
3 6 27.5 80%
2 8-10 N/A
2 12-15 N/A
2 20-25 N/A
3 4 72.5 80%
1 2 52.5-55 87.5-92.5%
2 2 52.5 87.5%
3 15-20 N/A
3 3-5 N/A
3 10-12 N/A
3 8 N/A
SUGGESTED 1-2 REST DAYS
3 4 70 82.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
4 15-20 N/A
4 2 67.5 75%
3 5 47.5 77.5%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
ke to prioritize additional arm hypertrophy, there is an optional Arm & Hyp

IMPORTANT NOTES ABOUT WEEK 10

or sleep, low energy) you should run Week 11 first and then run the Week 10 m
the max test week (Week 10) after.

mp the bar)

ed

nt where you actually fail. I recommend stopping at the point where you don’t

either Week 10A or Week 10B. Do not run both weeks. See Page 91 in the program
Working Sets Reps Load (kg) %1RM
1 AMRAP 77.5 90.0%
2 12 N/A
4 12 N/A
3 12 N/A
SUGGESTED 1-2 REST DAYS
1 AMRAP 55 90.0%
3 8-10 N/A
2 15-20 N/A
3 12 N/A
SUGGESTED 1-2 REST DAYS
1 AMRAP 80 90.0%
 3 10 N/A
3 12 N/A
4 15 N/A
e powerlifters only. Choose either Week 10A or Week 10B. Do not run both weeks. S
Working Sets Reps Load (kg) %1RM
1-3 1 85-90 100-105%
2 12 N/A
4 12 N/A
3 12 N/A
SUGGESTED 1-2 REST DAYS
1-3 1 60-62.5 100-105%
3 8-10 N/A
2 15-20 N/A
3 12 N/A
SUGGESTED 1-2 REST DAYS
1-3 1 90-95 100-105%
3 10 N/A
3 12 N/A
4 15 N/A
d Week: Avoid failure and train lighter this week before running back through Week 1 or onto

Working Sets Reps Load (kg) %1RM

2 3 67.5 75%
2 6 N/A
2 6-8 N/A
2 8-10 N/A
2 10-12 N/A
2 6 42.5 72.5%
2 8-10 N/A
2 4 27.5 75%
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
2 12-15 N/A
2 12-15 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
 2 6 60 70%
2 8 N/A
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
2 12-15 N/A
2 12/12 N/A
3 10 N/A
2 10 N/A
2 6 N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
2 12-15 N/A
2 8-10 N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)

ay: Optionally run this day on the odd weeks (Week 1, 3, 5, 7 and 9) if you
Working Sets Reps Load (lbs) %1RM
3 12 N/A
3 12 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A

DISCLAIMER
ent may be used or reproduced by any means: graphic, electronic, or mech
cept in the case of brief quotations embodied in critical articles or reviews.
/or sources for further information may have changed or disappeared betw
est efforts and knowledge in researching and preparing this document, he m
any implied warranties of merchantability or fitness for a particular purpos
ot be suitable for your particular situation. You should consult with a medi
g but not limited to special, incidental, consequential, or other damages.
ention of disease, nor as a substitute for medical treatment, nor as an alte
WEEK SPREADSHEET

Squat
RPE Rest
Bench 7.5 3-4 min
Deadlift N/A 3-4 min
OHP
N/A 2-3 min
7 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
8.5 4-5 min
N/A 2-3 min
9 1-2 min
8 3-4 min
8 1-2 min
9 1-2 min
n your schedule)
N/A 3-4 min
 8 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
8 1-2 min
9 1-2 min
n your schedule)
optional Arm & Hypertrophy day you can run at the end of this spreadsheet

RPE Rest
N/A 3-5 min
7 2-3 min
8 1-2 min
9 1-2 min
8 1-2 min
8 4-5 min
N/A 3-4 min
8 2-3 min
N/A 2-3 min
9 1-2 min
9 30sec
9 30sec
9 30sec
9 30sec
n your schedule)
N/A 3-4 min
7 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
8 1-2 min
7 2-3 min
7 2-3 min
7 2-3 min
 10 2-3 min
9 30sec
9 30sec
9 30sec
8 30sec
n your schedule)

RPE Rest
8.5 3-4 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
8.5 4-5 min
N/A 2-3 min
9 1-2 min
8 3-4 min
8 1-2 min
9 1-2 min
n your schedule)
N/A 3-4 min
8 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
8 1-2 min
9 1-2 min
n your schedule)
optional Arm & Hypertrophy day you can run at the end of this spreadsheet

RPE Rest
 9 4-5 min
N/A 3-5 min
7 2-3 min
8 1-2 min
9 1-2 min
8 1-2 min
7 3-4 min
8 2-3 min
N/A 2-3 min
9 1-2 min
9 30sec
9 30sec
9 30sec
9 30sec
n your schedule)
N/A 3-4 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
8 1-2 min
7 2-3 min
7 2-3 min
7 2-3 min
10 2-3 min
9 30sec
9 30sec
9 30sec
9 30sec
n your schedule)

RPE Rest
8.5 3-4 min
N/A 3-4 min
N/A 2-3 min
8 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
 9 4-5 min
N/A 2-3 min
9 1-2 min
8 3-4 min
8 1-2 min
9 1-2 min
n your schedule)
N/A 3-4 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
8 1-2 min
10 1-2 min
n your schedule)
optional Arm & Hypertrophy day you can run at the end of this spreadsheet

ry and to prepare for the next 4 weeks!

RPE Rest
N/A 3-5 min
5 2-3 min
7 1-2 min
7 1-2 min
8 1-2 min
N/A 3-4 min
7 2-3 min
N/A 1-2 min
7 3-4 min
8 30sec
8 30sec
8 30sec
8 30sec
n your schedule)
9 4-5 min
N/A 3-4 min
6 2-3 min
8 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
7 2-3 min
7 2-3 min
7 2-3 min
7 2-3 min
8 30sec
8 30sec
8 30sec
8 30sec
n your schedule)

RPE Rest
8.5 4-5 min
N/A 3-4 min
N/A 2-3 min
8 1-2 min
9 1-2 min
10 1-2 min
N/A 3-4 min
9 4-5 min
N/A 3-4 min
9 1-2 min
7 3-4 min
8 1-2 min
9 1-2 min

N/A 3-4 min

8 2-3 min
9 1-2 min
9 1-2 min
 9 1-2 min
9 1-2 min
8.5 4-5 min
N/A 2-3 min
7 2-3 min
8 1-2 min
9 1-2 min
n your schedule)
optional Arm & Hypertrophy day you can run at the end of this spreadsheet

RPE Rest
N/A 3-5 min
7 2-3 min
8 1-2 min
9 1-2 min
8 1-2 min
7 3-4 min
8 2-3 min
N/A 1-2 min
9 3-4 min
9 30sec
9 30sec
9 30sec
9 30sec
n your schedule)
N/A 3-4 min
8 4-5 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
8 1-2 min
8 2-3 min
7 2-3 min
7 2-3 min
10 2-3 min
9 30sec
9 30sec
 9 30sec
9 30sec
n your schedule)

RPE Rest
8.5 4-5 min
NO REPS 4-5 min
N/A 2-3 min
7 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
9 4-5 min
N/A 3-4 min
9 1-2 min
7 2-3 min
8 1-2 min
9 1-2 min

N/A 3-4 min

8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
8 1-2 min
9 1-2 min
n your schedule)
optional Arm & Hypertrophy day you can run at the end of this spreadsheet

10
n run the Week 10 max testing. If you have accumulated sufficient fatigue from

oint where you don’t think you could get another rep with good form.

age 91 in the program PDF for suggestions on which week to run.

RPE Rest
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min

9.5 4-5 min

8 2-3 min
8 1-2 min
8 1-2 min

9.5 4-5 min

 6 2-3 min
7 1-2 min
8 1-2 min
not run both weeks. See Page 91 for suggestions on which week to run.
RPE Rest
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min

9.5 4-5 min

8 2-3 min
8 1-2 min
8 1-2 min

9.5 4-5 min

6 2-3 min
7 1-2 min
8 1-2 min
through Week 1 or onto a new program.

RPE Rest
N/A 3-5 min
5 2-3 min
6 1-2 min
6 1-2 min
6 1-2 min
N/A 3-4 min
7 2-3 min
N/A 2-3 min
7 1-2 min
8 30sec
8 30sec
8 30sec
8 30sec
n your schedule)
 N/A 3-4 min
6 2-3 min
7 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
6 2-3 min
6 3-4 min
7 2-3 min
8 2-3 min
8 30sec
8 30sec
8 30sec
8 30sec
n your schedule)

3, 5, 7 and 9) if you have an extra day to train.

RPE Rest
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
electronic, or mechanical, including photocopying, recording, taping or by a
articles or reviews.
r disappeared between the time this book was written and when it is read.
this document, he makes no representations or warranties with respect to
a particular purpose. No warranty may be created or extended by sales rep
consult with a medical professional where appropriate. Neither the publish
r other damages.
ment, nor as an alternative to medical advice. Utilizing the information with
 Copyright 2020 by Jeff Nippard. All rights reserved.

Notes
Focus on technique and explosive power!
Keep back angle and form consistent across all reps
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle hard!
Conventional or sumo: use whatever stance you are stronger with
Top set. Leave 1 (maybe 2) reps in the tank. Hard set.
Machine,Quick 1 second
band or pause
weighted, on the isometric
1 second chest on each
hold rep
at the top of
eachpull
repyour chest to the bar
Arc the 1.5x shoulder
bar back width
behind yourgrip,
head, soft touch on the floor behind
you
1-2 second pause at the bottom of each rep, full ROM

Maintain tight pressure in your upper back against the bar

 Knees toDochest,
dumbbell floor press
controlled reps,ifstraighten
no accesslegs
to dip handles
more to increase
difficulty
Do Can
eachuse
arma one
DB, cable/rope or band,
at a time rather thanstretch and squeeze
alternating, lats!
start with your
Can use cable/rope or band,weak retract
arm your shoulder blades as you
3 second pause right after the pullplates come off the ground
2-3 second pause on the chest
Be mindful
See of lower
video demos page back fatigue.
in the programStay pdf,
light,can
minimize
sub forcheating
lying leg
Feel a stretch on the traps at the curl
bottom, squeeze hard at the top

hy day you can run at the end of this spreadsheet.

Notes
Brace your lats, chest tall, pull the slack out of the bar before
If you squat high-bar, do sumolifting
box squat. If you squat low-bar, do
Do pause high-bar (2 sec pause)
1-2lying leg curl
second pausemachine or nordic
at the bottom ofham
eachcurl
rep,iffull
no squeeze
machine ataccess
the
Knees to chest, controlled reps,top straighten legs more to increase
Top set. Leave ~2 difficulty
reps in the tank. Hard set.
Set up a comfortable
Underhand arch,chest
grip, pull your slighttopause on the
the bar, addchest,
weight explode up
if needed
Squeeze your glutes to keep your
to hit RPEtorso upright, press up and
Liecable/rope
on an incline slightly
bench andback
doyour
rowsshoulder
- pull with lats!as you
Can use or band, retract blades
Arc the dumbbell out, mind-muscle pull connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
Can do with cables or bands, squeeze triceps to move the weight

Sit back and down, keep your upper back tight to the bar
Wide if
Use bands grip, mind-muscle
no machine connection
access, with connection
mind-muscle hamstrings with
quads
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
Think about squeezing your upper and lower abs together
12 reps flexion (front of neck), 12 reps extension (back of neck)
Shoulder width grip, tuck your elbows in closer to your torso
Be mindful of lower back fatigue. Stay light, minimize cheating
Do dumbbell floor press if no access to dip handles
 3 second negative on every rep, maintain controlled form for all
Lie face down against an incline bench and do shrugs - full ROM
reps
Can use cables/rope, bands or squeeze!
and dumbbells. Stop ROM once elbows
Focus onreach shoulder height.
the mind-muscle connection
Barbell or EZ bar, do these on a bench, constant tension on triceps

Notes
Top set. Leave 1 (maybe 2) reps in the tank. Push it!
Keep back angle and form consistent across all reps
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle hard!
Conventional or sumo: use whatever stance you are stronger with
Top set. Leave 1 (maybe 2) reps in the tank. Push it!
Machine,Quick 1 second
band or pause
weighted, on the isometric
1 second chest on each
hold rep
at the top of
eachpull
repyour chest to the bar
Arc the 1.5x shoulder
bar back width
behind yourgrip,
head, soft touch on the floor behind
you
1-2 second pause at the bottom of each rep, full ROM

Maintain tight pressure in your upper back against the bar

Knees toDochest,
dumbbell floor press
controlled reps,ifstraighten
no accesslegs
to dip handles
more to increase
difficulty
Do Can
eachuse
arma one
DB, cable/rope or band,
at a time rather thanstretch and squeeze
alternating, lats!
start with your
Can use cable/rope or band,weak retract
armyour shoulder blades as you
3 second pause right after the pullplates come off the ground
2-3 second pause on the chest
Be mindful
See of lower
video demos page back fatigue.
in the programStay pdf,
light,can
minimize
sub forcheating
lying leg
Feel a stretch on the traps at the curl
bottom, squeeze hard at the top

hy day you can run at the end of this spreadsheet.

Notes
 Brace your Top set!
lats, Aimtall,
chest for near PR.slack
pull the Keepout
formof tight.
the bar before
If you squat high-bar, do sumoliftingbox squat. If you squat low-bar, do
Do pause high-bar (2 sec pause)
1-2lying leg curl
second pause machine or nordic
at the bottom ofham
eachcurl
rep,iffull
no squeeze
machine ataccess
the
Knees to chest, controlled reps,top straighten legs more to increase
Shoulder blades still retracted and depressed. Slight arch in upper
difficulty
Underhand grip, pullback.yourMinimize
chest to theleg bar, add weight if needed
drive.
First 3 reps strict military press
to hit (no
RPEleg drive), last 3 reps push
Liecable/rope
on an incline press
bench (use
andleg drive)
doyour
rowsshoulder
- pull with lats!as you
Can use or band, retract blades
Arc the dumbbell out, mind-muscle pull connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
Can do with cables or bands, squeeze triceps to move the weight

DoSitblock
backpulls
and down,
from a keep your(can
5" block upper back
stack tight
45lb to the
+ 10lb bar
bumper
Use bands if no machine access,
plates mind-muscle connection with
as blocks)
quads
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
Think about squeezing your upper and lower abs together
12 reps flexion (front of neck), 12 reps extension (back of neck)
Do incline dumbbell press if no access to dip handles
BeAsmindful
many of lower
reps back fatigue.
as possible. Stay light,
Use Perfect minimize
Push-up cheating
handles or
3 second negativedumbbells
on every rep, maintain
to create controlled form for all
a deficit
Lie face down against an incline bench and do shrugs - full ROM
reps
Mind-muscle connectionand withsqueeze!
rear delts, sweep the weight out
Focus on the mind-muscle connection
Barbell or EZ bar, do these on a bench, constant tension on triceps

Notes
Top set. Leave 1 (maybe 2) reps in the tank. Aim for near 3 rep PR.
Keep back angle and form consistent across all reps
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows
Brace your locked in place,
lats, chest squeeze
tall, pull the out
the slack dumbbell
of the handle hard!
bar before
lifting
 Top set. Leave 1 rep in the tank. Aim for near 4 rep PR.
Machine,Quick 1 second
band or pause
weighted, on the isometric
1 second chest on each
hold rep
at the top of
eachpull
repyour chest to the bar
Arc the 1.5x shoulder
bar back width
behind yourgrip,
head, soft touch on the floor behind
you
1-2 second pause at the bottom of each rep, full ROM

Maintain tight pressure in your upper back against the bar

Knees toDochest,
dumbbell floor press
controlled reps,ifstraighten
no accesslegs
to dip handles
more to increase
difficulty
Do Can
eachuse
arma one
DB, cable/rope or band,
at a time rather thanstretch and squeeze
alternating, lats!
start with your
Can use cable/rope or band,weak retract
armyour shoulder blades as you
3 second pause right after the pullplates come off the ground
2-3 second pause on the chest
Be mindful
See of lower
video demos page back fatigue.
in the programStay pdf,
light,can
minimize
sub forcheating
lying leg
Feel a stretch on the traps at the curl
bottom, squeeze hard at the top

hy day you can run at the end of this spreadsheet.

weeks!

Notes
Brace your lats, chest tall, pull the slack out of the bar before
If you squat high-bar, do sumoliftingbox squat. If you squat low-bar, do
Do pause high-bar (2 sec pause)
1-2lying leg curl
second pausemachine or nordic
at the bottom ofham
eachcurl
rep,iffull
no squeeze
machine ataccess
the
Knees to chest, controlled reps,top straighten legs more to increase
Set up a comfortable difficulty
arch,chest
slight pause on the
Underhand grip, pull your to the bar, addchest,
weight explode up
if needed
Squeeze your glutes to keep your
to hit RPE torso upright, press up and
Liecable/rope
on an incline slightly
bench andback
doyour
rowsshoulder
- pull with lats!as you
Can use or band, retract blades
Arc the dumbbell out, mind-muscle pull connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
Can do with cables or bands, squeeze triceps to move the weight
 Only heavy set this week! Perfect technique!
Sit back and down, keep your upper back tight to the bar
Wide if
Use bands grip, mind-muscle
no machine connection
access, with connection
mind-muscle hamstrings with
quads
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
Think about squeezing your upper and lower abs together
12 repsthe
Control flexion (front(don't
eccentric of neck), 12 reps
let your extension
elbows (back
slam into theofground),
neck)
Be mindful of lower be back
explosive on Stay
fatigue. the way upminimize cheating
light,
Do incline
Avoid failure, dumbbell
focus on goodpress if no access
technique to dip handles
and maintaining consistent
Lie face down against an incline tempobench and do shrugs - full ROM
Can use cables/rope, bands or squeeze!
and dumbbells. Stop ROM once elbows
Focus onreach shoulder height.
the mind-muscle connection
Barbell or EZ bar, do these on a bench, constant tension on triceps

Notes
Try to add some weight from Week 5 or improve bar speed at
same on
Be mindful of technique. Focus weight
driving your back into the bar.
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle hard!
3 second pause right after the plates come off the ground
Toponset.
Focus Leave 1 rep
technique. in the
Press the tank. Aimand
bar back for up
near 3 rep
with PR.
explosive
Machine, band or weighted, 1 force
second isometric hold at the top of
eachpull
repyour chest to the bar
Arc the 1.5x shoulder
bar back width
behind yourgrip,
head, soft touch on the floor behind
you
1-2 second pause at the bottom of each rep, full ROM

Maintain tight pressure in your upper back against the bar

Dochest,
Knees to dumbbell floor press
controlled reps,ifstraighten
no accesslegs
to dip handles
more to increase
Can use a DB, cable/rope difficulty
or band, stretch and squeeze lats!
 Do each arm one at a time rather than alternating, start with your
Can use cable/rope or band,weakretract
armyour shoulder blades as you
Work up to a heavy triplepull
with a load that hits RPE 8-9
2-3 second pause on the chest
Be mindful
See of lower
video demos pageback fatigue.
in the Stay pdf,
program light,can
minimize
sub forcheating
lying leg
curl
Feel a stretch on the traps at the bottom, squeeze hard at the top

hy day you can run at the end of this spreadsheet.

Notes
Brace your lats, chest tall, pull the slack out of the bar before
If you squat high-bar, do sumolifting
box squat. If you squat low-bar, do
Do pause high-bar (2 sec pause)
1-2lying leg curl
second pausemachine or nordic
at the bottom ofham
eachcurl
rep,iffull
no squeeze
machine at
access
the
Knees to chest, controlled reps,top straighten legs more to increase
Shoulder blades still retracted and depressed. Slight arch in upper
difficulty
Underhand grip, pullback.yourMinimize
chest to the
leg bar, add weight if needed
drive.
First 3 reps strict military press
to hit (no
RPEleg drive), last 3 reps push
Liecable/rope
on an incline press
bench(use
andleg drive)
doyour
rowsshoulder
- pull with lats!as you
Can use or band, retract blades
Arc the dumbbell out, mind-muscle pull connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
Can do with cables or bands, squeeze triceps to move the weight

Sit back
Do block and
pulls down,
from a 3"keep
blockyour
(canupper back
use 25lb tight bumper
+ 10lb to the bar
plates
Use bands if no machine access, mind-muscle connection with
as blocks)
quads
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
Think about squeezing your upper and lower abs together
12 reps flexion (front of neck), 12 reps extension (back of neck)
45° incline, keep shoulder blades retracted and depressed
Be mindful of lower back fatigue. Stay light, minimize cheating
3 second Do negative
dumbbellonfloor press
every rep,ifmaintain
no accesscontrolled
to dip handles
form for all
Lie face down against an incline repsbench and do shrugs - full ROM
Mind-muscle connectionand withsqueeze!
rear delts, sweep the weight out
 Focus on the mind-muscle connection
Barbell or EZ bar, do these on a bench, constant tension on triceps

Notes
Top set.squat.
Do not Leave Walk
1 (maybe 2) repsout,
the weight in the tank.
hold andAim forback
walk nearin.2 Set
repthe
PR.
safety
Reset pinsrep
each high and touch-and-press)
(don't have a spotter.
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked
Semi-deload. in place,
Focus on squeeze
technique the speed
and bar dumbbell handle
leading intohard!
max
Top set. week.
Aimthe
forbar
a near
Focus on technique. Press back2 and
rep up
PR with explosive
Machine, band or weighted, 1 forcesecond isometric hold at the top of
eachpull
repyour chest to the bar
Arc the 1.5x shoulder
bar back width
behind yourgrip,
head, soft touch on the floor behind
you
1-2 second pause at the bottom of each rep, full ROM

Maintain tight pressure in your upper back against the bar

Knees toDochest,
dumbbell floor press
controlled reps,ifstraighten
no accesslegs
to dip handles
more to increase
difficulty
Do Can
eachuse
arma one
DB, cable/rope or band,
at a time rather thanstretch and squeeze
alternating, lats!
start with your
Can use cable/rope or band,weak retract
armyour shoulder blades as you
3 second pause right after the pullplates come off the ground
2-3 second pause on the chest
Be mindful
See of lower
video demos page back fatigue.
in the programStay pdf,
light,can
minimize
sub forcheating
lying leg
Feel a stretch on the traps at the curl
bottom, squeeze hard at the top

hy day you can run at the end of this spreadsheet.

ting. If you have accumulated sufficient fatigue from Weeks 7-9, you will

you could get another rep with good form.

for suggestions on which week to run.

Notes
As many reps as possible. Always use a spotter and good form.
Perform with bands if no Aim
latto hit 3+ reps
pulldown, drive elbows down and in
Focusatonthe
1-2 second pause thebottom
mind-muscle
of eachconnection
rep, full squeeze at the
top
As many reps as possible. Always use a spotter and good form.
Do lying leg curl machine Aim
or to hit 3+
nordic reps
ham curl if no machine access
Arc the dumbbell out, mind-muscle connection with middle fibers
Can do with cables or bands, squeeze triceps to move the weight
As many reps as possible. Always use a spotter and good form.
Aim to hit 3+ reps
 Use bands ifReset each rep
no machine (don'tmind-muscle
access, touch-and-press)
connection with
Focus on rounding yourquads
back as you crunch hard!
e 91 for suggestions on which week to run.
Notes
Aim for a new PR. Start with 100% and increase by ~2.5% every
attemptwith
Perform untilbands
you hit a 9.5
if no lat RPE. Use a drive
pulldown, spotter and good
elbows downform!
and in
Focusatonthe
1-2 second pause thebottom
mind-muscle
of eachconnection
rep, full squeeze at the
top
Aim for a new PR. Start with 100% and increase by ~2.5% every
Doattempt
lying leguntil
curlyou hit a 9.5
machine RPE. Use
or nordic hama spotter and
curl if no good form!
machine access
Arc the dumbbell out, mind-muscle connection with middle fibers
Can do with cables or bands, squeeze triceps to move the weight
Aim for a new PR. Start with 100% and increase by ~2.5% every
attempt. 5-mineach
rest rep
between attempts. Use good form!
Use bands ifReset
no machine (don'tmind-muscle
access, touch-and-press)
connection with
Focus on rounding yourquads
back as you crunch hard!
program.

Notes
Brace your lats, chest tall, pull the slack out of the bar before
If you squat high-bar, do sumoliftingbox squat. If you squat low-bar, do
Do pause high-bar (2 sec pause)
1-2lying leg curl
second pausemachine or nordic
at the bottom ofham
eachcurl
rep,iffull
no squeeze
machine ataccess
the
Knees to chest, controlled reps,top straighten legs more to increase
Set up a comfortable difficulty
arch,chest
slight pause on the
Underhand grip, pull your to the bar, addchest,
weight explode up
if needed
Squeeze your glutes to keep your
to hit RPE torso upright, press up and
Liecable/rope
on an incline slightly
bench andback
doyour
rowsshoulder
- pull with lats!as you
Can use or band, retract blades
Arc the dumbbell out, mind-muscle pull connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
Can do with cables or bands, squeeze triceps to move the weight
 Sit back and down, keep your upper back tight to the bar
Wide if
Use bands grip, mind-muscle
no machine connection
access, with connection
mind-muscle hamstrings with
quads
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
Think about squeezing your upper and lower abs together
12 reps flexion (front of neck), 12 reps extension (back of neck)
Shoulder width grip, tuck your elbows in closer to your torso
Lie on an incline bench and do rows - pull with lats!
Do dumbbell floor press if no access to dip handles
Perform with bands
Lie face down if no
against an lat pulldown,
incline bench drive
and doelbows
shrugsdown
- fulland
ROM in
Can use cables/rope, bands or squeeze!
and dumbbells. Stop ROM once elbows
Focus onreach shoulder height.
the mind-muscle connection
Barbell or EZ bar, do these on a bench, constant tension on triceps

n extra day to train.

Notes
Curlbar
Arc the theback
bar behind
out andyour
up inhead,
an arc.
softMinimize
touch onmomentum.
the floor behind
Do both arms at once: 7 repsyou full ROM, 7 reps top 1/2, 7 reps
Do both arms at once: 7 reps full ROM,
bottom 1/2 7 reps bottom 1/2, 7 reps
top 1/2connection with middle fibers
Arc the dumbbell out, mind-muscle
Mind-muscle
1-2 second pause connection
at the bottom withrep,
of each rear delts
full squeeze at the
Focus on rounding yourtop back as you crunch hard!
Avoid yanking the plate with your hands
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