INTERMEDIATE-ADVANCED

PUSH
PULL
LEGS
HYPERTROPHY PROGRAM
JEFF NIPPARD
The goal is to always be very mindful about what muscles are contracting and what
movement that contraction is creating.

Lastly, foam rolling has been shown to reduce DOMS (delayed onset muscle
soreness) [4] and brief foam rolling with a specific focus on “tight areas” before a
session can both improve range of motion [10] and prevent injury [11]. Light foam
rolling for 2-3 minutes prior to lifting is recommended.

Before the first exercise for each bodypart perform a basic loading pyramid:

- Pyramid up in weight with 3-4 light sets, getting progressively heavier

- Such a warm up is only required for Primary Exercises
- For example, if you were working up to 4 sets of 350 lbs for 5 reps on the squat,
you could warm up as follows:
• Bar (45 lbs) x 15 reps
• 135 lbs x 5 reps
• 225 lbs x 4 reps
• 275 lbs x 3 reps
• 315 lbs x 2 reps
• Then begin working sets with 350 lbs for 5 reps

- On a %1RM basis, warm up pyramids can be structured like this:

• Bar (45 lbs) x 15 reps
• 40% lbs x 5 reps
• 50% lbs x 4 reps
• 60% lbs x 3 reps
• 70-75% lbs x 2 reps
• Begin working sets
- Note: Remember that such an extensive warm up is only required for Primary
Exercises.

JEFF NIPPARD - PUSH/PULL/LEGS HYPERTROPHY PROGRAM 29

WARM UP PROTOCOL
EXERCISE SETS REPS/TIME NOTES
N/A 5-10MIN PICK ANY MACHINE WHICH ELEVATES YOUR HEART RATE TO
LOW INTENSITY CARDIO
100-135BPM
N/A 2-3MIN FOAM ROLL LARGE MUSCLE GROUPS: QUADS, LATS, CALVES.
FOAM ROLLING/LACROSSE BALL OPTIONALLY USE A LACROSSE BALL FOR SMALLER MUSCLE
GROUPS: PECS, DELTS, HAMSTRINGS
FRONT/BACK LEG SWING 2 12 12 EACH LEG
SIDE/SIDE LEG SWING 2 12 12 EACH LEG
STANDING GLUTE SQUEEZE 2 15 SEC SQUEEZE YOUR GLUTES AS HARD AS POSSIBLE
PRONE TRAP RAISE 2 15 MIND MUSCLE CONNECTION WITH MID BACK
CABLE EXTERNAL ROTATION 2 15 15 EACH SIDE
CABLE INTERNAL ROTATION 2 15 15 EACH SIDE
OVERHEAD SHRUG 2 15 LIGHT SQUEEZE ON TRAPS AT THE TOP OF EACH REP

JEFF NIPPARD - PUSH/PULL/LEGS HYPERTROPHY PROGRAM 30

BLOCK 1

LEGS/PUSH/PULL
PROGRAM
WEEK
1
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 1: DAYS 1-3

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 5 70% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DEADLIFT 2 8 65% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST 3 10-12 6 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
DUMBBELL WALKING LUNGE 2 20 EACH 7 1-2MIN TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
LEG REAR LEG
A1: LEG EXTENSION 3 15 7 0 MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL 3 15 7 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE 3 10 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 20 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 3 4 75% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER 3 8-10 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
PRESS
WEIGHTED DIP 3 6-10 7 1-2MIN TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°,
DAY 2

KEEP YOUR SCAPULAE RETRACTED

LOW-TO-HIGH CABLE FLYE 3 12-15 8 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
DUMBBELL ISOLATERAL SKULL 3 12 8 1-2MIN USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
CRUSHER POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT 3 6 7 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT
THE ROM SHORT IF YOU CAN'T MAINTAIN THIS POSITION

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 4 6-8 7 2-3MIN PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW 3 8-10 7 2-3MIN INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR
LOWER CHEST, KEEP YOUR TORSO MOTIONLESS
DAY 3

MACHINE HIGH ROW 3 10-12 8 1-2MIN FOCUS ON SQUEEZING YOUR LATS

SEATED FACE PULL 3 20 8 1-2MIN PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL 3 20 9 0MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL 3 15 9 1-2MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL 3 12 7 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 1: DAYS 4-6

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 4 4 72.50% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT 3 6-8 60% 2-3MIN SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH 3 20 8 1-2MIN FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
DAY 4

SINGLE-LEG LEG PRESS 3 10-12 7 1-2MIN HIGH FOOT PLACEMENT

SINGLE-LEG LEG EXTENSION 3 15 7 1-2MIN START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG 3 12 7 1-2MIN START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
CURL GROUND
STANDING CALF RAISE 3 15 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

CLOSE-GRIP BENCH PRESS 3 6 70% 2-3MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS 3 5 80% 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS 3 10-12 7 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK 3 15 7 1-2MIN FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
DAY 5

HANDS
CABLE LATERAL RAISE 3 8 8 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK 3 20 8 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH 3 12 7 1-2MIN OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULLDOWN 3 10-12 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT 3 10 8 0MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND
ROW OUT
A2: CABLE SEATED ROW 3 10 8 2-3MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN
AND IN
DAY 6

KNEELING STRAIGHT-ARM CABLE 3 15 7 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
PULL-OVER STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG 3 15 8 1-2 MIN USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE 3 20 8 0MIN FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL 3 12 7 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL 3 8 7 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME:

BLOCK 1

LEGS/PUSH/PULL
PROGRAM
WEEK
2
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 2: DAYS 1-3

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 5 75% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DEADLIFT 2 8 65% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST 3 10-12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
DUMBBELL WALKING LUNGE 2 20 EACH 9 1-2MIN TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
LEG REAR LEG
A1: LEG EXTENSION 3 15 9 0MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE 3 10 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 20 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 3 4 80% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER 3 8-10 8 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
PRESS
WEIGHTED DIP 3 6-10 7 1-2MIN TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°,
DAY 2

KEEP YOUR SCAPULAE RETRACTED

LOW-TO-HIGH CABLE FLYE 3 12-15 9 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
DUMBBELL ISOLATERAL SKULL 3 12 9 1-2MIN USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
CRUSHER POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT 3 6 8 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT
THE ROM SHORT IF YOU CAN'T MAINTAIN THIS POSITION

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 4 6-8 8 2-3MIN PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW 3 8-10 8 2-3MIN INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR
LOWER CHEST, KEEP YOUR TORSO MOTIONLESS
DAY 3

MACHINE HIGH ROW 3 10-12 9 1-2MIN FOCUS ON SQUEEZING YOUR LATS

SEATED FACE PULL 3 20 9 1-2MIN PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL 3 20 10 0MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL 3 15 10 1-2MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 2: DAYS 4-6

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 4 4 77.50% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT 3 6-8 60% 2-3MIN SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH 3 20 9 1-2MIN FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
DAY 4

SINGLE-LEG LEG PRESS 3 10-12 8 1-2MIN HIGH FOOT PLACEMENT

SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG 3 12 8 1-2MIN START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
CURL GROUND
STANDING CALF RAISE 3 15 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

CLOSE-GRIP BENCH PRESS 3 6 72.50% 2-3MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS 3 5 80% 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS 3 10-12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK 3 15 8 1-2MIN FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
DAY 5

HANDS
CABLE LATERAL RAISE 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK 3 20 9 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH 3 12 8 1-2MIN OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULLDOWN 3 10-12 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT 3 10 8 0MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND
ROW OUT
A2: CABLE SEATED ROW 3 10 8 2-3MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN
AND IN
DAY 6

KNEELING STRAIGHT-ARM CABLE 3 15 7 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
PULL-OVER STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG 3 15 8 1-2 MIN USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE 3 20 8 0MIN FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL 3 12 9 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME:

BLOCK 1

LEGS/PUSH/PULL
PROGRAM
WEEK
3
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 3: DAYS 1-3

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 5 77.50% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DEADLIFT 2 8 70% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST 3 10-12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
DUMBBELL WALKING LUNGE 2 20 EACH 9 1-2MIN TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
LEG REAR LEG
A1: LEG EXTENSION 3 15 9 0MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE 3 10 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 20 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 3 4 82.50% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER 3 8-10 8 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
PRESS
WEIGHTED DIP 3 6-10 7 1-2MIN TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°,
DAY 2

KEEP YOUR SCAPULAE RETRACTED

LOW-TO-HIGH CABLE FLYE 3 12-15 9 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
DUMBBELL ISOLATERAL SKULL 3 12 9 1-2MIN USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
CRUSHER POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT 3 6 8 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT
THE ROM SHORT IF YOU CAN'T MAINTAIN THIS POSITION

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 4 6-8 8 2-3MIN PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW 3 8-10 8 2-3MIN INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR
LOWER CHEST, KEEP YOUR TORSO MOTIONLESS
DAY 3

MACHINE HIGH ROW 3 10-12 9 1-2MIN FOCUS ON SQUEEZING YOUR LATS

SEATED FACE PULL 3 20 9 1-2MIN PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL 3 20 10 0MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL 3 15 10 1-2MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 3: DAYS 4-6

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 4 4 80.00% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT 3 6-8 65% 2-3MIN SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH 3 20 9 1-2MIN FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
DAY 4

SINGLE-LEG LEG PRESS 3 10-12 8 1-2MIN HIGH FOOT PLACEMENT

SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG 3 12 8 1-2MIN START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
CURL GROUND
STANDING CALF RAISE 3 15 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

CLOSE-GRIP BENCH PRESS 3 6 75.00% 2-3MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS 3 5 82.50% 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS 3 10-12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK 3 15 8 1-2MIN FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
DAY 5

HANDS
CABLE LATERAL RAISE 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK 3 20 9 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH 3 12 8 1-2MIN OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULLDOWN 3 10-12 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT 3 10 8 0MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND
ROW OUT
A2: CABLE SEATED ROW 3 10 8 2-3MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN
AND IN
DAY 6

KNEELING STRAIGHT-ARM CABLE 3 15 7 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
PULL-OVER STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG 3 15 8 1-2 MIN USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE 3 20 8 0MIN FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL 3 12 7 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL 3 8 7 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME:

BLOCK 1

LEGS/PUSH/PULL
PROGRAM
WEEK
4
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 4: DAYS 1-3

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 5 80.00% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DEADLIFT 2 8 70% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST 3 10-12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
DUMBBELL WALKING LUNGE 2 20 EACH 9 1-2MIN TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
LEG REAR LEG
A1: LEG EXTENSION 3 15 9 0MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE 3 10 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 20 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 3 4 85.00% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER 3 8-10 8 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
PRESS
WEIGHTED DIP 3 6-10 7 1-2MIN TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°,
DAY 2

KEEP YOUR SCAPULAE RETRACTED

LOW-TO-HIGH CABLE FLYE 3 12-15 9 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
DUMBBELL ISOLATERAL SKULL 3 12 9 1-2MIN USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
CRUSHER POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT 3 6 8 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT
THE ROM SHORT IF YOU CAN'T MAINTAIN THIS POSITION

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 4 6-8 8 2-3MIN PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW 3 8-10 8 2-3MIN INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR
LOWER CHEST, KEEP YOUR TORSO MOTIONLESS
DAY 3

MACHINE HIGH ROW 3 10-12 9 1-2MIN FOCUS ON SQUEEZING YOUR LATS

SEATED FACE PULL 3 20 9 1-2MIN PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL 3 20 10 0MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL 3 15 10 1-2MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 4: DAYS 4-6

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 4 4 82.50% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT 3 6-8 65% 2-3MIN SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH 3 20 9 1-2MIN FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
DAY 4

SINGLE-LEG LEG PRESS 3 10-12 8 1-2MIN HIGH FOOT PLACEMENT

SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG 3 12 8 1-2MIN START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
CURL GROUND
STANDING CALF RAISE 3 15 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

CLOSE-GRIP BENCH PRESS 3 6 77.50% 2-3MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS 3 5 82.50% 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS 3 10-12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK 3 15 8 1-2MIN FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
DAY 5

HANDS
CABLE LATERAL RAISE 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK 3 20 9 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH 3 12 8 1-2MIN OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULLDOWN 3 10-12 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT 3 10 8 0MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND
ROW OUT
A2: CABLE SEATED ROW 3 10 8 2-3MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN
AND IN
DAY 6

KNEELING STRAIGHT-ARM CABLE 3 15 7 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
PULL-OVER STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG 3 15 8 1-2 MIN USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE 3 20 8 0MIN FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL 3 12 7 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL 3 8 7 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME:

BLOCK 1

LEGS/PUSH/PULL
PROGRAM
WEEK
5
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 5: DAYS 1-3

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 6 72.50% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DEADLIFT 3 10 65% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST 3 10-12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
DUMBBELL WALKING LUNGE 2 20 EACH 9 1-2MIN TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
LEG REAR LEG
A1: LEG EXTENSION 3 15 9 0MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE 3 10 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 3 4 85.00% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER 3 8-10 8 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
PRESS
WEIGHTED DIP 3 6-10 7 1-2MIN TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°,
DAY 2

KEEP YOUR SCAPULAE RETRACTED

LOW-TO-HIGH CABLE FLYE 3 12-15 9 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
DUMBBELL ISOLATERAL SKULL 3 12 9 1-2MIN USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
CRUSHER POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT 3 6 8 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT
THE ROM SHORT IF YOU CAN'T MAINTAIN THIS POSITION

TOTAL SET VOLUME: 23 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 4 6-8 8 2-3MIN PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW 3 8-10 8 2-3MIN INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR
LOWER CHEST, KEEP YOUR TORSO MOTIONLESS
DAY 3

MACHINE HIGH ROW 3 10-12 9 1-2MIN FOCUS ON SQUEEZING YOUR LATS

SEATED FACE PULL 3 20 9 1-2MIN PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL 3 20 10 0MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL 3 15 10 1-2MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 5: DAYS 4-6

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 4 6 72.50% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
FRONT SQUAT 3 6-8 67.50% 2-3MIN SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY

CABLE PULL THROUGH 3 20 9 1-2MIN FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
DAY 4

SINGLE-LEG LEG PRESS 3 10-12 8 1-2MIN HIGH FOOT PLACEMENT

SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL 3 12 8 1-2MIN START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND

STANDING CALF RAISE 3 15 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

CLOSE-GRIP BENCH PRESS 3 8 70.00% 2-3MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS 3 6 80.00% 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS 3 10-12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK 4 15 8 1-2MIN FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
DAY 5

HANDS
CABLE LATERAL RAISE 4 8 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK 3 20 9 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH 3 12 8 1-2MIN OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 23 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULLDOWN 4 10-12 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT 3 10 8 0MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND
ROW OUT
A2: CABLE SEATED ROW 3 10 8 2-3MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN
AND IN
DAY 6

KNEELING STRAIGHT-ARM CABLE 3 15 7 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
PULL-OVER STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG 3 15 8 1-2 MIN USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE 3 20 8 0MIN FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL 3 12 7 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL 3 8 7 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 25 TOTAL TRAINING TIME:

BLOCK 1

LEGS/PUSH/PULL
PROGRAM
WEEK
6
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 6: DAYS 1-3

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 6 72.50% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DEADLIFT 3 10 65% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST 3 10-12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
DUMBBELL WALKING LUNGE 2 20 EACH 9 1-2MIN TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
LEG REAR LEG
A1: LEG EXTENSION 3 15 9 0MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE 3 10 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 3 4 85.00% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER 3 8-10 8 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
PRESS
WEIGHTED DIP 3 6-10 7 1-2MIN TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°,
DAY 2

KEEP YOUR SCAPULAE RETRACTED

LOW-TO-HIGH CABLE FLYE 3 12-15 9 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
DUMBBELL ISOLATERAL SKULL 3 12 9 1-2MIN USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
CRUSHER POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT 3 6 8 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT
THE ROM SHORT IF YOU CAN'T MAINTAIN THIS POSITION

TOTAL SET VOLUME: 23 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 4 6-8 8 2-3MIN PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW 3 8-10 8 2-3MIN INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR
LOWER CHEST, KEEP YOUR TORSO MOTIONLESS
DAY 3

MACHINE HIGH ROW 3 10-12 9 1-2MIN FOCUS ON SQUEEZING YOUR LATS

SEATED FACE PULL 3 20 9 1-2MIN PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL 3 20 10 0MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL 3 15 10 1-2MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 6: DAYS 4-6

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 4 6 72.50% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT 3 6-8 67.50% 2-3MIN SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH 3 20 9 1-2MIN FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
DAY 4

SINGLE-LEG LEG PRESS 3 10-12 8 1-2MIN HIGH FOOT PLACEMENT

SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG 3 12 8 1-2MIN START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
CURL GROUND
STANDING CALF RAISE 3 15 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

CLOSE-GRIP BENCH PRESS 3 8 70.00% 2-3MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS 3 6 80.00% 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS 3 10-12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK 4 15 8 1-2MIN FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
DAY 5

HANDS
CABLE LATERAL RAISE 4 8 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK 3 20 9 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH 3 12 8 1-2MIN OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 23 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULLDOWN 4 10-12 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT 3 10 8 0MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND
ROW OUT
A2: CABLE SEATED ROW 3 10 8 2-3MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN
AND IN
DAY 6

KNEELING STRAIGHT-ARM CABLE 3 15 7 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
PULL-OVER STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG 3 15 8 1-2 MIN USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE 3 20 8 0MIN FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL 3 12 7 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL 3 8 7 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 25 TOTAL TRAINING TIME:

BLOCK 1

LEGS/PUSH/PULL
PROGRAM
WEEK
7
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 7: DAYS 1-3

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 6 77.50% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DEADLIFT 3 10 70% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST 3 10-12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
DUMBBELL WALKING LUNGE 2 20 EACH 9 1-2MIN TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
LEG REAR LEG
A1: LEG EXTENSION 3 15 9 0MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE 3 10 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 3 5 82.50% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER 3 8-10 8 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
PRESS
WEIGHTED DIP 3 6-10 7 1-2MIN TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°,
DAY 2

KEEP YOUR SCAPULAE RETRACTED

LOW-TO-HIGH CABLE FLYE 4 12-15 9 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
DUMBBELL ISOLATERAL SKULL 4 12 9 1-2MIN USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
CRUSHER POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT 3 6 8 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT
THE ROM SHORT IF YOU CAN'T MAINTAIN THIS POSITION

TOTAL SET VOLUME: 23 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 4 6-8 8 2-3MIN PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW 3 8-10 8 2-3MIN INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR
LOWER CHEST, KEEP YOUR TORSO MOTIONLESS
DAY 3

MACHINE HIGH ROW 3 10-12 9 1-2MIN FOCUS ON SQUEEZING YOUR LATS

SEATED FACE PULL 3 20 9 1-2MIN PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL 3 20 10 0MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL 3 15 10 1-2MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 7: DAYS 4-6

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 4 6 80.00% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT 3 6-8 65.00% 2-3MIN SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH 3 20 9 1-2MIN FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
DAY 4

SINGLE-LEG LEG PRESS 3 10-12 8 1-2MIN HIGH FOOT PLACEMENT

SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG 3 12 8 1-2MIN START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
CURL GROUND
STANDING CALF RAISE 3 15 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

CLOSE-GRIP BENCH PRESS 3 8 75.00% 2-3MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS 3 6 82.50% 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS 3 10-12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK 4 15 8 1-2MIN FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
DAY 5

HANDS
CABLE LATERAL RAISE 4 8 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK 3 20 9 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH 3 12 8 1-2MIN OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 23 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULLDOWN 4 10-12 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT 3 10 8 0MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND
ROW OUT
A2: CABLE SEATED ROW 3 10 8 2-3MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN
AND IN
DAY 6

KNEELING STRAIGHT-ARM CABLE 3 15 7 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
PULL-OVER STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG 3 15 8 1-2 MIN USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE 3 20 8 0MIN FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL 3 12 7 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL 3 8 7 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 25 TOTAL TRAINING TIME:

BLOCK 1

LEGS/PUSH/PULL
PROGRAM
WEEK
8
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 8: DAYS 1-3

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 6 82.50% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
DEADLIFT 3 10 70% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST 3 10-12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
DUMBBELL WALKING LUNGE 2 20 EACH 9 1-2MIN TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR
LEG REAR LEG
A1: LEG EXTENSION 3 15 9 0MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE 3 10 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 3 5 85.00% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
DUMBBELL SEATED SHOULDER 3 8-10 8 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
PRESS
WEIGHTED DIP 3 6-10 7 1-2MIN TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°,
DAY 2

KEEP YOUR SCAPULAE RETRACTED

LOW-TO-HIGH CABLE FLYE 4 12-15 9 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
DUMBBELL ISOLATERAL SKULL 4 12 9 1-2MIN USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED
CRUSHER POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL
OVER YOUR HEAD (NOT IN FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT 3 6 8 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT
THE ROM SHORT IF YOU CAN'T MAINTAIN THIS POSITION

TOTAL SET VOLUME: 23 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 4 6-8 8 2-3MIN PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW 3 8-10 8 2-3MIN INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR
LOWER CHEST, KEEP YOUR TORSO MOTIONLESS
DAY 3

MACHINE HIGH ROW 3 10-12 9 1-2MIN FOCUS ON SQUEEZING YOUR LATS

SEATED FACE PULL 3 20 9 1-2MIN PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL 3 20 10 0MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: SUPINATED EZ BAR CURL 3 15 10 1-2MIN ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 8: DAYS 4 -6

BLOCK 1 8 WEEK TECHNIQUE PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 4 6 82.50% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
FRONT SQUAT 3 6-8 65.00% 2-3MIN SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH 3 20 9 1-2MIN FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
DAY 4

SINGLE-LEG LEG PRESS 3 10-12 8 1-2MIN HIGH FOOT PLACEMENT

SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS
TO MOVE THE WEIGHT
SWISS BALL SINGLE-LEG LEG 3 12 8 1-2MIN START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE
CURL GROUND
STANDING CALF RAISE 3 15 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 22 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

CLOSE-GRIP BENCH PRESS 3 8 80.00% 2-3MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS 3 6 82.50% 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS 3 10-12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK 4 15 8 1-2MIN FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR
DAY 5

HANDS
CABLE LATERAL RAISE 4 8 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK 3 20 9 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH 3 12 8 1-2MIN OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 23 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

NEUTRAL-GRIP PULLDOWN 4 10-12 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
A1: CABLE SEATED ELBOWS OUT 3 10 8 0MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND
ROW OUT
A2: CABLE SEATED ROW 3 10 8 2-3MIN FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN
AND IN
DAY 6

KNEELING STRAIGHT-ARM CABLE 3 15 7 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
PULL-OVER STRAIGHT DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG 3 15 8 1-2 MIN USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND
"SHRUG UP TO YOUR EARS"
CABLE REVERSE FLYE 3 20 8 0MIN FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL 3 12 7 1-2MIN STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL 3 8 7 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

TOTAL SET VOLUME: 25 TOTAL TRAINING TIME:

BLOCK 2

LEGS/PUSH/PULL
PROGRAM
WEEK
1
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 1: DAYS 1-3

BLOCK 2 8 WEEK PEAKING PHASE

DELOAD WEEK
LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE
DEADLIFT 4 3 75% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT 2 6 60% 3-4MIN FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45° 2 20 7 1-2MIN UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
DAY 1

HYPEREXTENSION THRUST
SMITH MACHINE REVERSE 2 15 7 1-2MIN SIT BACK, START WITH YOUR WEAKER LEG
LUNGE
ENHANCED-ECCENTRIC LEG 2 12 6 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
EXTENSION ECCENTRIC
ENHANCED-ECCENTRIC LYING 2 12 6 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
LEG CURL ECCENTRIC
LATERAL BAND WALK 2 15 8 1-2MIN OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE 2 8 6 1-2MIN 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 14 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 2 8 75% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
ARNOLD PRESS 2 12 7 1-2MIN START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY
ROTATE THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE 2 15 7 1-2MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
PRESS
DAY 2

LOW-TO-HIGH CABLE FLYE 2 15-20 8 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
BARBELL FLOOR SKULL CRUSHER 2 8-10 7 1-2MIN PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR
HEAD, ONLY MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE 2 12-15 8 1-2MIN LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS 2 12-15 7 1-2MIN FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
EXTENSION MOVEMENT
HANGING LEG RAISE 3 6 6 1-2MIN FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 3 12 7 2-3MIN ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW 2 6-8 7 1-2MIN BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
DAY 3

CHEST-SUPPORTED T-BAR ROW 2 10-12 7 1-2MIN SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
W/ BAND
LOW-TO-HIGH REVERSE FLYE 2 12-15 8 1-2MIN THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE
FLY - SCAPULAR RETRACTION & UPWARD ROTATION, ABDUCTION OF THE
HUMERUS
ROPE UPRIGHT ROW 2 20 8 1-2MIN FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
DUMBBELL SUPINATED CURL 2 12-15 8 1-2MIN THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL 3 15-20 8 1-2MIN BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU

TOTAL SET VOLUME: 16 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 1: DAYS 4-6

BLOCK 2 8 WEEK PEAKING PHASE
DELOAD WEEK
LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE
BACK SQUAT 3 4 75% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 8 7 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT
DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST 2 10 7 2-3MIN 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
DAY 4

YOUR HIPS. USE A PAD

SLOW ECCENTRIC GOBLET SQUAT 2 12 STEPS 6 1-2MIN 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
EACH LEG
SEATED LEG CURL 2 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH 2 20 8 1-2MIN FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE 3 12 7 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 16 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 3 4 75% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
MILITARY PRESS / PUSH PRESS 3 4, 4 72.5% 2-3MIN FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG
COMPLEX DRIVE)
SLOW ECCENTRIC DIP 2 8-10 6 1-2MIN 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
DAY 5

YOUR TORSO FORWARD 15°

TRICEPS V-BAR PRESSDOWN 3 12-15 7 1-2MIN FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE 3 15-20 8 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK 3 30SEC 7 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED

TOTAL SET VOLUME: 17 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

SINGLE-ARM PULLDOWN 3 12 7 2-3MIN START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW 3 8-10 7 2-3MIN YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE 3 15-20 8 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
DAY 6

PULL-OVER STRAIGHT DOWN, NOT "IN"

REVERSE PEC DECK 3 15/15 7 1-2MIN SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL 3 8 9 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL 3 8 9 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL 3 8 9 1-2MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

BLOCK 2

LEGS/PUSH/PULL
PROGRAM
WEEK
2
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 2: DAYS 1-3

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 5 3 80% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT 2 6 60% 3-4MIN FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45° 2 20 8 1-2MIN UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
DAY 1

HYPEREXTENSION THRUST
SMITH MACHINE REVERSE 3 15 9 1-2MIN SIT BACK, START WITH YOUR WEAKER LEG
LUNGE
ENHANCED-ECCENTRIC LEG 3 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
EXTENSION ECCENTRIC
ENHANCED-ECCENTRIC LYING 3 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
LEG CURL ECCENTRIC
LATERAL BAND WALK 2 15 8 1-2MIN OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE 3 8 8 1-2MIN 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 2 10 75% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
ARNOLD PRESS 2 12 9 1-2MIN START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY
ROTATE THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE 2 15 9 1-2MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
DAY 2

PRESS
LOW-TO-HIGH CABLE FLYE 2 15-20 10 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
BARBELL FLOOR SKULL CRUSHER 2 8-10 9 1-2MIN PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR
HEAD, ONLY MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE 2 12-15 8 1-2MIN LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS 2 12-15 9 1-2MIN FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
EXTENSION MOVEMENT
HANGING LEG RAISE 3 6 7 1-2MIN FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 3 12 9 2-3MIN ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW 3 6-8 9 1-2MIN BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
DAY 3

CHEST-SUPPORTED T-BAR ROW 3 10-12 9 1-2MIN SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
W/ BAND
LOW-TO-HIGH REVERSE FLYE 3 12-15 9 1-2MIN THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE
FLY - SCAPULAR RETRACTION & UPWARD ROTATION, ABDUCTION OF THE
HUMERUS
ROPE UPRIGHT ROW 3 20 9 1-2MIN FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL 3 12-15 9 1-2MIN THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL 3 15-20 8 1-2MIN BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 2: DAYS 4-6

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 5 75.00% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 8 8 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT
DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST 2 10 9 2-3MIN 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
DAY 4

YOUR HIPS. USE A PAD

SLOW ECCENTRIC GOBLET SQUAT 2 12 STEPS 8 1-2MIN 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
EACH LEG
SEATED LEG CURL 2 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH 2 20 8 1-2MIN FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 4 5 75% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
MILITARY PRESS / PUSH PRESS 3 4, 4 72.5% 2-3MIN FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG
COMPLEX DRIVE)
SLOW ECCENTRIC DIP 3 8-10 8 1-2MIN 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
DAY 5

YOUR TORSO FORWARD 15°

TRICEPS V-BAR PRESSDOWN 3 12-15 9 1-2MIN FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE 3 15-20 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK 3 30SEC 7 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED

TOTAL SET VOLUME: 19 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW 3 8-10 8 2-3MIN YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE 3 15-20 9 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
DAY 6

PULL-OVER STRAIGHT DOWN, NOT "IN"

REVERSE PEC DECK 3 15/15 9 1-2MIN SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL 4 8 10 1-2MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME:

BLOCK 2

LEGS/PUSH/PULL
PROGRAM
WEEK
3
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 3: DAYS 1-3

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 5 3 80% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT 2 6 65% 3-4MIN FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45° 2 20 8 1-2MIN UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
DAY 1

HYPEREXTENSION THRUST
SMITH MACHINE REVERSE 2 15 9 1-2MIN SIT BACK, START WITH YOUR WEAKER LEG
LUNGE
ENHANCED-ECCENTRIC LEG 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
EXTENSION ECCENTRIC
ENHANCED-ECCENTRIC LYING 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
LEG CURL ECCENTRIC
LATERAL BAND WALK 2 15 8 1-2MIN OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE 3 8 8 1-2MIN 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 2 8 77.5% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
ARNOLD PRESS 2 12 9 1-2MIN START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY
ROTATE THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE 2 15 9 1-2MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
DAY 2

PRESS
LOW-TO-HIGH CABLE FLYE 2 15-20 10 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
BARBELL FLOOR SKULL CRUSHER 2 8-10 9 1-2MIN PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR
HEAD, ONLY MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE 2 12-15 8 1-2MIN LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS 2 12-15 9 1-2MIN FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
EXTENSION MOVEMENT
HANGING LEG RAISE 3 6 7 1-2MIN FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 3 12 9 2-3MIN ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW 3 6-8 9 1-2MIN BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
DAY 3

CHEST-SUPPORTED T-BAR ROW 3 10-12 9 1-2MIN SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
W/ BAND
LOW-TO-HIGH REVERSE FLYE 3 12-15 9 1-2MIN THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE
FLY - SCAPULAR RETRACTION & UPWARD ROTATION, ABDUCTION OF THE
HUMERUS
ROPE UPRIGHT ROW 3 20 9 1-2MIN FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL 3 12-15 9 1-2MIN THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL 3 15-20 8 1-2MIN BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 3: DAYS 4-6

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 4 77.50% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 8 8 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT
DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST 2 10 9 2-3MIN 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
DAY 4

YOUR HIPS. USE A PAD

SLOW ECCENTRIC GOBLET SQUAT 2 12 STEPS 8 1-2MIN 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
EACH LEG
SEATED LEG CURL 2 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH 2 20 8 1-2MIN FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 4 5 77.5% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
MILITARY PRESS / PUSH PRESS 3 4, 4 77.5% 2-3MIN FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG
COMPLEX DRIVE)
SLOW ECCENTRIC DIP 3 8-10 8 1-2MIN 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
DAY 5

YOUR TORSO FORWARD 15°

TRICEPS V-BAR PRESSDOWN 3 12-15 9 1-2MIN FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE 3 15-20 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK 3 30SEC 7 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED

TOTAL SET VOLUME: 19 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW 3 8-10 8 2-3MIN YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE 3 15-20 9 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
DAY 6

PULL-OVER STRAIGHT DOWN, NOT "IN"

REVERSE PEC DECK 3 15/15 9 1-2MIN SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL 4 8 10 1-2MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME:

BLOCK 2

LEGS/PUSH/PULL
PROGRAM
WEEK
4
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 4: DAYS 1-3

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 5 3 82.5% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT 2 6 65% 3-4MIN FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45° 2 20 8 1-2MIN UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
DAY 1

HYPEREXTENSION THRUST
SMITH MACHINE REVERSE 2 15 9 1-2MIN SIT BACK, START WITH YOUR WEAKER LEG
LUNGE
ENHANCED-ECCENTRIC LEG 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
EXTENSION ECCENTRIC
ENHANCED-ECCENTRIC LYING 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
LEG CURL ECCENTRIC
LATERAL BAND WALK 2 15 8 1-2MIN OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE 3 8 8 1-2MIN 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 2 10 77.5% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
ARNOLD PRESS 2 12 9 1-2MIN START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY
ROTATE THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE 2 15 9 1-2MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
DAY 2

PRESS
LOW-TO-HIGH CABLE FLYE 2 15-20 10 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
BARBELL FLOOR SKULL CRUSHER 2 8-10 9 1-2MIN PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR
HEAD, ONLY MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE 2 12-15 8 1-2MIN LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS 2 12-15 9 1-2MIN FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
EXTENSION MOVEMENT
HANGING LEG RAISE 3 6 7 1-2MIN FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 3 12 9 2-3MIN ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW 3 6-8 9 1-2MIN BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
DAY 3

CHEST-SUPPORTED T-BAR ROW 3 10-12 9 1-2MIN SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
W/ BAND
LOW-TO-HIGH REVERSE FLYE 3 12-15 9 1-2MIN THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE
FLY - SCAPULAR RETRACTION & UPWARD ROTATION, ABDUCTION OF THE
HUMERUS
ROPE UPRIGHT ROW 3 20 9 1-2MIN FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL 3 12-15 9 1-2MIN THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL 3 15-20 8 1-2MIN BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 4: DAYS 4-6

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 5 77.50% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 8 8 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT
DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST 2 10 9 2-3MIN 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
DAY 4

YOUR HIPS. USE A PAD

SLOW ECCENTRIC GOBLET SQUAT 2 12 STEPS 8 1-2MIN 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
EACH LEG
SEATED LEG CURL 2 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH 2 20 8 1-2MIN FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 4 5 77.5% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
MILITARY PRESS / PUSH PRESS 3 4, 4 77.5% 2-3MIN FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG
COMPLEX DRIVE)
SLOW ECCENTRIC DIP 3 8-10 8 1-2MIN 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
DAY 5

YOUR TORSO FORWARD 15°

TRICEPS V-BAR PRESSDOWN 3 12-15 9 1-2MIN FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE 3 15-20 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK 3 30SEC 7 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED

TOTAL SET VOLUME: 19 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW 3 8-10 8 2-3MIN YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE 3 15-20 9 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
DAY 6

PULL-OVER STRAIGHT DOWN, NOT "IN"

REVERSE PEC DECK 3 15/15 9 1-2MIN SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL 4 8 10 1-2MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME:

BLOCK 2

LEGS/PUSH/PULL
PROGRAM
WEEK
5
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 5: DAYS 1-3

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 5 3 82.5% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT 2 6 67.5% 3-4MIN FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45° 2 20 8 1-2MIN UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
DAY 1

HYPEREXTENSION THRUST
SMITH MACHINE REVERSE 2 15 9 1-2MIN SIT BACK, START WITH YOUR WEAKER LEG
LUNGE
ENHANCED-ECCENTRIC LEG 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
EXTENSION ECCENTRIC
ENHANCED-ECCENTRIC LYING 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
LEG CURL ECCENTRIC
LATERAL BAND WALK 2 15 8 1-2MIN OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE 3 8 8 1-2MIN 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 2 8 80.0% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
ARNOLD PRESS 2 12 9 1-2MIN START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY
ROTATE THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE 2 15 9 1-2MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
DAY 2

PRESS
LOW-TO-HIGH CABLE FLYE 2 15-20 10 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
BARBELL FLOOR SKULL CRUSHER 2 8-10 9 1-2MIN PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR
HEAD, ONLY MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE 2 12-15 8 1-2MIN LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS 2 12-15 9 1-2MIN FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
EXTENSION MOVEMENT
HANGING LEG RAISE 3 6 7 1-2MIN FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 3 12 9 2-3MIN ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW 3 6-8 9 1-2MIN BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
DAY 3

CHEST-SUPPORTED T-BAR ROW 3 10-12 9 1-2MIN SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
W/ BAND
LOW-TO-HIGH REVERSE FLYE 3 12-15 9 1-2MIN THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE
FLY - SCAPULAR RETRACTION & UPWARD ROTATION, ABDUCTION OF THE
HUMERUS
ROPE UPRIGHT ROW 3 20 9 1-2MIN FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL 3 12-15 9 1-2MIN THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL 3 15-20 8 1-2MIN BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 5: DAYS 4-6

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 4 80.00% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 8 8 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT
DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST 2 10 9 2-3MIN 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
DAY 4

YOUR HIPS. USE A PAD

SLOW ECCENTRIC GOBLET SQUAT 2 12 STEPS 8 1-2MIN 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
EACH LEG
SEATED LEG CURL 2 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH 2 20 8 1-2MIN FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 4 5 80.0% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
MILITARY PRESS / PUSH PRESS 3 4, 4 80.0% 2-3MIN FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG
COMPLEX DRIVE)
SLOW ECCENTRIC DIP 3 8-10 8 1-2MIN 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
DAY 5

YOUR TORSO FORWARD 15°

TRICEPS V-BAR PRESSDOWN 3 12-15 9 1-2MIN FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE 3 15-20 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK 3 30SEC 7 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED

TOTAL SET VOLUME: 19 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW 3 8-10 8 2-3MIN YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE 3 15-20 9 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
DAY 6

PULL-OVER STRAIGHT DOWN, NOT "IN"

REVERSE PEC DECK 3 15/15 9 1-2MIN SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL 4 8 10 0 MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL 4 8 10 0 MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL 4 8 10 1-2MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME:

BLOCK 2

LEGS/PUSH/PULL
PROGRAM
WEEK
6
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 6: DAYS 1-3

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 5 3 85.0% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT 2 6 68% 3-4MIN FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45° 2 20 8 1-2MIN UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
DAY 1

HYPEREXTENSION THRUST
SMITH MACHINE REVERSE 2 15 9 1-2MIN SIT BACK, START WITH YOUR WEAKER LEG
LUNGE
ENHANCED-ECCENTRIC LEG 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
EXTENSION ECCENTRIC
ENHANCED-ECCENTRIC LYING 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
LEG CURL ECCENTRIC
LATERAL BAND WALK 2 15 8 1-2MIN OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE 3 8 8 1-2MIN 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 2 10 80.0% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
ARNOLD PRESS 2 12 9 1-2MIN START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY
ROTATE THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE 2 15 9 1-2MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
DAY 2

PRESS
LOW-TO-HIGH CABLE FLYE 2 15-20 10 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
BARBELL FLOOR SKULL CRUSHER 2 8-10 9 1-2MIN PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR
HEAD, ONLY MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE 2 12-15 8 1-2MIN LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS 2 12-15 9 1-2MIN FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
EXTENSION MOVEMENT
HANGING LEG RAISE 3 6 7 1-2MIN FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 3 12 9 2-3MIN ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW 3 6-8 9 1-2MIN BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
DAY 3

CHEST-SUPPORTED T-BAR ROW 3 10-12 9 1-2MIN SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
W/ BAND
LOW-TO-HIGH REVERSE FLYE 3 12-15 9 1-2MIN THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE
FLY - SCAPULAR RETRACTION & UPWARD ROTATION, ABDUCTION OF THE
HUMERUS
ROPE UPRIGHT ROW 3 20 9 1-2MIN FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL 3 12-15 9 1-2MIN THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL 3 15-20 8 1-2MIN BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 6: DAYS 4-6

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 5 80.00% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 8 8 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT
DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST 2 10 9 2-3MIN 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
DAY 4

YOUR HIPS. USE A PAD

SLOW ECCENTRIC GOBLET SQUAT 2 12 STEPS 8 1-2MIN 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
EACH LEG
SEATED LEG CURL 2 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH 2 20 8 1-2MIN FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 4 5 80.0% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
MILITARY PRESS / PUSH PRESS 3 4, 4 80.0% 2-3MIN FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG
COMPLEX DRIVE)
SLOW ECCENTRIC DIP 3 8-10 8 1-2MIN 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
DAY 5

YOUR TORSO FORWARD 15°

TRICEPS V-BAR PRESSDOWN 3 12-15 9 1-2MIN FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE 3 15-20 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK 3 30SEC 7 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED

TOTAL SET VOLUME: 19 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW 3 8-10 8 2-3MIN YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE 3 15-20 9 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
DAY 6

PULL-OVER STRAIGHT DOWN, NOT "IN"

REVERSE PEC DECK 3 15/15 9 1-2MIN SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL 4 8 10 1-2MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME:

BLOCK 2

LEGS/PUSH/PULL
PROGRAM
WEEK
7
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 7: DAYS 1-3

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT 5 3 85.0% 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT 2 6 70.0% 3-4MIN FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45° 2 20 8 1-2MIN UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
DAY 1

HYPEREXTENSION THRUST
SMITH MACHINE REVERSE 2 15 9 1-2MIN SIT BACK, START WITH YOUR WEAKER LEG
LUNGE
ENHANCED-ECCENTRIC LEG 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
EXTENSION ECCENTRIC
ENHANCED-ECCENTRIC LYING 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
LEG CURL ECCENTRIC
LATERAL BAND WALK 2 15 8 1-2MIN OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE 3 8 8 1-2MIN 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 2 8 82.5% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

ARNOLD PRESS 2 12 9 1-2MIN START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY ROTATE
THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE PRESS 2 15 9 1-2MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES

LOW-TO-HIGH CABLE FLYE 2 15-20 10 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
DAY 2

ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR

SHOULDER
BARBELL FLOOR SKULL CRUSHER 2 8-10 9 1-2MIN PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR HEAD, ONLY
MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE 2 12-15 8 1-2MIN LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS

ROPE OVERHEAD TRICEPS EXTENSION 2 12-15 9 1-2MIN FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE MOVEMENT

HANGING LEG RAISE 3 6 7 1-2MIN FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 3 12 9 2-3MIN ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW 3 6-8 9 1-2MIN BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
DAY 3

CHEST-SUPPORTED T-BAR ROW 3 10-12 9 1-2MIN SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
W/ BAND
LOW-TO-HIGH REVERSE FLYE 3 12-15 9 1-2MIN THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE
FLY - SCAPULAR RETRACTION & UPWARD ROTATION, ABDUCTION OF THE
HUMERUS
ROPE UPRIGHT ROW 3 20 9 1-2MIN FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL 3 12-15 9 1-2MIN THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL 3 15-20 8 1-2MIN BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 7: DAYS 4-6

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 4 82.50% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 8 8 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT
DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST 2 10 9 2-3MIN 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
DAY 4

YOUR HIPS. USE A PAD

SLOW ECCENTRIC GOBLET SQUAT 2 12 STEPS 8 1-2MIN 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
EACH LEG
SEATED LEG CURL 2 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH 2 20 8 1-2MIN FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 4 5 82.5% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
MILITARY PRESS / PUSH PRESS 3 4, 4 82.5% 2-3MIN FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG
COMPLEX DRIVE)
SLOW ECCENTRIC DIP 3 8-10 8 1-2MIN 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
DAY 5

YOUR TORSO FORWARD 15°

TRICEPS V-BAR PRESSDOWN 3 12-15 9 1-2MIN FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE 3 15-20 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK 3 30SEC 7 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED

TOTAL SET VOLUME: 19 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW 3 8-10 8 2-3MIN YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE 3 15-20 9 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
DAY 6

PULL-OVER STRAIGHT DOWN, NOT "IN"

REVERSE PEC DECK 3 15/15 9 1-2MIN SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL 4 8 10 1-2MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME:

BLOCK 2

LEGS/PUSH/PULL
PROGRAM
WEEK
8
 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 8: DAYS 1-3

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

DEADLIFT `1 RPE 9 TEST 90 % 3-4MIN LOAD UP 90% AND DO AN RPE 9 TEST. LEAVE 1 REP IN THE TANK AND
TEST NEW STRENGTH! PERFECT FORM!
TEMPO BACK SQUAT 2 6 70% 3-4MIN FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE
FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45° 2 20 8 1-2MIN UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP
DAY 1

HYPEREXTENSION THRUST
SMITH MACHINE REVERSE 2 15 9 1-2MIN SIT BACK, START WITH YOUR WEAKER LEG
LUNGE
ENHANCED-ECCENTRIC LEG 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
EXTENSION ECCENTRIC
ENHANCED-ECCENTRIC LYING 2 12 9 1-2MIN HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE
LEG CURL ECCENTRIC
LATERAL BAND WALK 2 15 8 1-2MIN OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE 3 8 8 1-2MIN 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES,
STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PUSH #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 1 AMRAP 85.0% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
ARNOLD PRESS 2 12 9 1-2MIN START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY
ROTATE THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE 2 15 9 1-2MIN SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
DAY 2

PRESS
LOW-TO-HIGH CABLE FLYE 2 15-20 10 1-2MIN START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL
YOUR ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY
ROTATING YOUR SHOULDER
BARBELL FLOOR SKULL CRUSHER 2 8-10 9 1-2MIN PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR
HEAD, ONLY MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE 2 12-15 8 1-2MIN LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS 2 12-15 9 1-2MIN FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE
EXTENSION MOVEMENT
HANGING LEG RAISE 3 6 7 1-2MIN FOCUS ON FLEXING YOUR SPINE

TOTAL SET VOLUME: 15 TOTAL TRAINING TIME:

PULL #1 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

1 ARM LAT PULL-IN 2 15-20 5 1-2MIN LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX
INTO THE DIRECTION OF PULL
PULL-UP 3 12 9 2-3MIN ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW 3 6-8 9 1-2MIN BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT
YOUR SIDES
DAY 3

CHEST-SUPPORTED T-BAR ROW 3 10-12 9 1-2MIN SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
W/ BAND
LOW-TO-HIGH REVERSE FLYE 3 12-15 9 1-2MIN THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE
FLY - SCAPULAR RETRACTION & UPWARD ROTATION, ABDUCTION OF THE
HUMERUS
ROPE UPRIGHT ROW 3 20 9 1-2MIN FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING
THE MOVEMENT "OUT"
DUMBBELL SUPINATED CURL 3 12-15 9 1-2MIN THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL 3 15-20 8 1-2MIN BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR
ELBOWS SLIGHTLY IN FRONT OF YOU

TOTAL SET VOLUME: 21 TOTAL TRAINING TIME:

 JEFF NIPPARD’S

LEGS/PUSH/PULL HYPERTROPHY PROGRAM WEEK 8: DAYS 4-6

BLOCK 2 8 WEEK PEAKING PHASE

LEGS #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BACK SQUAT 4 5 82.50% 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 8 8 2-3MIN FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT
DURING THE ECCENTRIC
PAUSE BARBELL HIP THRUST 2 10 9 2-3MIN 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE
DAY 4

YOUR HIPS. USE A PAD

SLOW ECCENTRIC GOBLET SQUAT 2 12 STEPS 8 1-2MIN 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
EACH LEG
SEATED LEG CURL 2 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH 2 20 8 1-2MIN FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON'T BOUNCE

TOTAL SET VOLUME: 18 TOTAL TRAINING TIME:

PUSH #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

BARBELL BENCH PRESS 4 5 82.5% 2-3MIN TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND
DEPRESSED
MILITARY PRESS / PUSH PRESS 3 4, 4 82.5% 2-3MIN FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG
COMPLEX DRIVE)
SLOW ECCENTRIC DIP 3 8-10 8 1-2MIN 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN
DAY 5

YOUR TORSO FORWARD 15°

TRICEPS V-BAR PRESSDOWN 3 12-15 9 1-2MIN FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE 3 15-20 9 1-2MIN FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK 3 30SEC 7 1-2MIN KEEP YOUR PELVIS POSTERIORLY TILTED

TOTAL SET VOLUME: 19 TOTAL TRAINING TIME:

PULL #2 SETS REPS RPE/%1RM REST 1 2 3 4 NOTES LSRPE

SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL
DOWN AND IN
SEAL ROW 3 8-10 8 2-3MIN YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR
GLUTES TO KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE 3 15-20 9 1-2MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT
DAY 6

PULL-OVER STRAIGHT DOWN, NOT "IN"

REVERSE PEC DECK 3 15/15 9 1-2MIN SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A2: DUMBBELL HAMMER CURL 4 8 10 0MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOREARMS
A3: DUMBBELL SUPINATED CURL 4 8 10 1-2MIN ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
BICEPS

TOTAL SET VOLUME: 24 TOTAL TRAINING TIME: