Week 1 Full Body 1: Squat, OHP Full Body 2: Deadlift, Bench Press Full Body 2: Deadlift, Bench Press Full Body 3: S
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Week 1
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
Full Body 5: Arm & Pump Day
Full Body 5: Arm & Pump Day
Week 2
Lower #1
Upper #1
Lower #2
Upper #2
Lower #3
Upper #3
Week 3
Full Body 1: Squat, OHP
Full Body 2: Deadlift, Bench Press
Full Body 3: Squat, Dip
Full Body 4: Deadlift, Bench Press
Full Body 5: Arm & Pump Day
Week 4
Lower #1
Upper #1
Lower #2
Lower #2
Upper #2
Lower #3
Upper #3
Upper #3
Week 5
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
Full Body 5: Arm & Pump Day
Week 6
Lower #1
Upper #1
Lower #2
Upper #2
Upper #2
Lower #3
Upper #3
Week 7
Full Body 1: Squat, OHP
Full Body 2: Deadlift, Bench Press
Full Body 3: Squat, Dip
Full Body 4: Deadlift, Bench Press
Full Body 5: Arm & Pump Day
Week 8
Lower #1
Lower #1
Upper #1
Lower #2
Upper #2
Lower #3
Upper #3
Week 9
Full Body 1: Squat, OHP
Full Body 1: Squat, OHP
Full Body 2: Deadlift, Bench Press
Full Body 3: Squat, Dip
Full Body 4: Deadlift, Bench Press
Full Body 5: Arm & Pump Day
If you are not feeling well recovered after comp 9, you will likely perform better by running the d -
Always use a good spotter when attemptin Always use safety bars on squat and bench Do not test maxes (move to Week 11) if yo Do not test maxes (move to Week 11) if yo Do not test maxes (move to Week 11) if yo Maxes should be done at a 9.5 RPE: It is no
What week to run? -
Run Week 10A if you have mostly bodybuil Run Week 10B only if you have competitive
MAX Week 10A
Squat test
Bench test
Deadlift test
MAX TESTING OPTION Week 10B
Squat test
Bench test
Bench test
Deadlift test
Week 11
Lower #1
Upper #1
Lower #2
Upper #2
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 shall be liable for any loss of profit or any other
The contents of this document are not intended the sole choice and risk of the reader.
JEFF NIPPARD
IMPORTANT: In the kilograms or type "lbs
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 Back squat Overhead press Glute Ham Raise Helms row Hammer curl Deadlift Barbell bench press
4 0 2 1 1 0 4 4
Barbell bench press
0
Hip abduction
0
Weighted pull-up Standing calf raise
1 1
Back squat Weighted dip
4 2
Hanging leg raise
0
Lat pull-over
1
Incline dumbbell curl
1
Face pull Pause deadlift Pause barbell bench press
0 4 3
Chest-supported T-Bar row OR Pendlay row
1
Nordic ham curl Dumbbell shrug A1. Barbell or EZ bar curl
0 0 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 C2. Band pull-apart C3. Standing calf raise C4. Bicycle crunch Neck flexion/extension (optional)
0 0 0 0 1
Exercise
Warm-up Sets
Deadlift
4
Sumo box squat or pause high-bar squat
2
Pull-through Leg curl Standing calf raise Barbell bench press Barbell bench press
0 1 1 4 0
Chin-up
1
Standing arnold dumbbell press Chest-supported dumbbell row Face pull Dumbbell lateral raise Concentration bicep curl
1 1 0 0 0
Back squat
4
Good morning
2
Leg extension Standing calf raise Banded lateral walk or hip abduction V sit-up
1 0 0 0
Overhead press
3
Single-arm lat pulldown Close-grip bench press Pendlay row Pec flye
1 2 1 0
A1. Incline shrug
1
A2. Upright row
1
Barbell skull crusher
1
5" block pull
4
Bulgarian split squat Barbell 45° hyperextension or hip thrust Seated calf raise
1 1 0
Hanging leg raise
0
Neck flexion/extension (optional)
1
"Flat-back" barbell bench press
3
Eccentric-accentuated pull-up Weighted dip Single-arm row Barbell or EZ bar curl Lean-away lateral raise Bicycle crunch
1 2 1 1 0 0
Exercise
Warm-up Sets
Back squat Back squat Overhead press Glute Ham Raise Helms row Hammer curl Deadlift Barbell bench press Barbell bench press
4 0 2 1 1 0 4 3 0
Hip abduction
0
Weighted pull-up Standing calf raise
1 1
Back squat Weighted dip
4 2
Hanging leg raise
0
Lat pull-over
1
Incline dumbbell curl
1
Face pull Pause deadlift Pause barbell bench press
0 4 3
Chest-supported T-Bar row OR Pendlay row
1
Nordic ham curl Dumbbell shrug A1. Barbell or EZ bar curl
0 0 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 C2. Band pull-apart C3. Standing calf raise
0 0 0
C4. Bicycle crunch Neck flexion/extension (optional)
0 1
Exercise
Warm-up Sets
Deadlift Deadlift
4 0
Sumo box squat or pause high-bar squat
2
Pull-through Leg curl Standing calf raise Barbell bench press
0 1 1 3
Chin-up
1
Standing arnold dumbbell press Chest-supported dumbbell row Face pull Dumbbell lateral raise Concentration bicep curl Back squat
1 1 0 0 0 4
Good morning
2
Leg extension Standing calf raise
1 0
Banded lateral walk or hip abduction V sit-up
0 0
Overhead press / push press
3
Single-arm lat pulldown
1
Barbell floor press
2
Pendlay row Pec flye
1 0
A1. Incline shrug
1
A2. Bent over reverse dumbbell flye Barbell skull crusher 4" block pull Bulgarian split squat Barbell 45° hyperextension or hip thrust Seated calf raise
1 1 4 1 1 0
Hanging leg raise
0
Neck flexion/extension (optional)
1
"Flat-back" barbell bench press
3
Eccentric-accentuated pull-up Weighted dip Single-arm row
1 2 1
Barbell or EZ bar curl Lean-away lateral raise Bicycle crunch
1 0 0
Exercise
Warm-up Sets
Back squat Back squat Overhead press Glute Ham Raise Helms row Hammer curl Deadlift Barbell bench press Barbell bench press
4 0 2 1 1 0 4 4 0
Hip abduction
0
Weighted pull-up Standing calf raise
1 1
Back squat Weighted dip
4 2
Hanging leg raise
0
Lat pull-over
1
Incline dumbbell curl
1
Face pull Pause deadlift Pause barbell bench press
0 4 3
Chest-supported T-Bar row OR Pendlay row
1
Nordic ham curl Dumbbell shrug A1. Barbell or EZ bar curl
0 0 1
A2. Floor skull crusher
1
B1. Incline dumbbell curl (reverse 21s)
0
B2. Triceps pressdown (reverse 21s)
0
C1. Dumbbell lateral raise C2. Band pull-apart C3. Standing calf raise C4. Bicycle crunch Neck flexion/extension (optional)
0 0 0 0 1
Semi-deload Week: Avoid fail Exercise
Warm-up Sets
Deadlift
4
Sumo box squat or pause high-bar squat
2
Pull-through Leg curl Standing calf raise Barbell bench press
0 1 1 3
Chin-up
1
Standing arnold dumbbell press Chest-supported dumbbell row Face pull Dumbbell lateral raise Concentration bicep curl Back squat Low-bar back squat Leg extension Standing calf raise Banded lateral walk or hip abduction V sit-up
1 1 0 0 0 4 0 1 0 0 0
Overhead press
3
Single-arm lat pulldown
1
Deficit push-up
2
Pendlay row Pec flye
1 0
A1. Incline shrug
1
A2. Upright row
1
Barbell skull crusher
1
3" block pull
4
Bulgarian split squat Barbell 45° hyperextension or hip thrust Seated calf raise
1 1 0
Hanging leg raise
0
Neck flexion/extension (optional)
1
"Flat-back" barbell bench press
3
Neutral grip pull-up
1
Weighted dip Single-arm row Barbell or EZ bar curl Lean-away lateral raise Bicycle crunch
2 1 1 0 0
Exercise
Warm-up Sets
Back squat
4
Back squat Overhead press Glute Ham Raise Helms row Hammer curl Pause deadlift Barbell bench press Barbell bench press
0 2 1 1 0 4 4 0
Hip abduction
0
Weighted pull-up Standing calf raise
1 1
Back squat Weighted dip
4 2
Hanging leg raise
0
Lat pull-over
1
Incline dumbbell curl
1
Face pull
0
Deadlift Pause barbell bench press
4 3
Chest-supported T-Bar row OR Pendlay row
1
Nordic ham curl Dumbbell shrug A1. Barbell or EZ bar curl
0 0 1
A2. Floor skull crusher
1
B1. Incline dumbbell curl (reverse 21s)
0
B2. Triceps pressdown (reverse 21s)
0
C1. Dumbbell lateral raise C2. Band pull-apart C3. Standing calf raise C4. Bicycle crunch Neck flexion/extension (optional)
0 0 0 0 1
Exercise
Warm-up Sets
Deadlift
4
Sumo box squat or pause high-bar squat
2
Pull-through
0
Leg curl Standing calf raise Barbell bench press
1 1 3
Chin-up
1
Standing arnold dumbbell press Chest-supported dumbbell row Face pull Dumbbell lateral raise Concentration bicep curl Low-bar back squat
1 1 0 0 0 4
Good morning
2
Leg extension Standing calf raise Banded lateral walk or hip abduction V sit-up
1 0 0 0
Overhead press / push press
3
Single-arm lat pulldown Dumbbell incline press Pendlay row Pec flye
1 2 1 0
A1. Incline shrug
1
A2. Bent over reverse dumbbell flye Barbell skull crusher 2" block pull Bulgarian split squat Barbell 45° hyperextension or hip thrust Seated calf raise
1 1 4 1 1 0
Hanging leg raise
0
Neck flexion/extension (optional)
1
"Flat-back" barbell bench press
3
Eccentric-accentuated pull-up Weighted dip Single-arm row Barbell or EZ bar curl Lean-away lateral raise Bicycle crunch
1 2 1 1 0 0
Exercise
Warm-up Sets
Back squat
4
Squat walk-out (do not squat)
0
Overhead press Glute Ham Raise
2 1
Helms row Hammer curl
1 0
Deadlift
4
Barbell bench press Barbell bench press
4 0
Hip abduction
0
Weighted pull-up Standing calf raise
1 1
Back squat Weighted dip
4 2
Hanging leg raise
0
Lat pull-over
1
Incline dumbbell curl
1
Face pull Pause deadlift Pause barbell bench press
0 4 3
Chest-supported T-Bar row OR Pendlay row
1
Nordic ham curl Dumbbell shrug
0 0
A1. Barbell or EZ bar curl
1
A2. Floor skull crusher
1
B1. Incline dumbbell curl (reverse 21s)
0
B2. Triceps pressdown (reverse 21s)
0
C1. Dumbbell lateral raise C2. Band pull-apart C3. Standing calf raise C4. Bicycle crunch Neck flexion/extension (optional)
0 0 0 0 1
ot feeling well recovered after completing Week 9 (achy joints, poor sleep, ikely perform better by running the deload (Week 11) first, and then runnin
s use a good spotter when attempting max effort lifts s use safety bars on squat and bench press (in case you have to dump the b test maxes (move to Week 11) if you are feeling joint pain test maxes (move to Week 11) if you do not feel properly recovered test maxes (move to Week 11) if you do not have a good spotter should be done at a 9.5 RPE: It is not necessary to push to the point where to run?
eek 10A if you have mostly bodybuilding and strength goals eek 10B only if you have competitive powerlifting goals
MAX TESTING OPTION A: Important! Choose either W Exercise
Warm-up Sets
Back squat
4
Single-arm lat pulldown Incline dumbbell curl Standing calf raise
1 0 1
Barbell bench press
4
Leg curl Dumbbell lateral raise Triceps pressdown
1 0 1
Deadlift
4
Overhead press Leg extension Bicycle crunch
2 1 0
MAX TESTING OPTION B: Important! For competitive powerlifters onl Exercise
Warm-up Sets
Back squat
5
Single-arm lat pulldown Incline dumbbell curl Standing calf raise
1 0 1
Barbell bench press
5
Leg curl Dumbbell lateral raise
1 0
Triceps pressdown
1
Deadlift
5
Overhead press Leg extension Bicycle crunch
2 1 0
Full Deload Week: Avoid failur Exercise
Warm-up Sets
Deadlift
4
Sumo box squat or pause high-bar squat
2
Leg curl Standing calf raise
1 1
Hanging leg raise
0
Barbell bench press
3
Assisted chin-up
1
Overhead press
2
Chest-supported dumbbell row A1: Face pull A2: Dumbbell lateral raise
1 0 0
B1: Concentration bicep curl B2: Triceps pressdown
0 0
SUGG Back squat Snatch-grip Romanian deadlift Leg extension Standing calf raise Banded lateral walk or hip abduction V sit-up Neck flexion/extension (optional) Close-grip bench press Chest-supported dumbbell row Weighted dip Single-arm lat pulldown A1. Incline shrug
4 2 1 0 0 0 1 3 1 2 1 0
A2. Upright row
0
B1: Barbell or EZ bar curl B2. Skull crusher
0 0
SUGG
020 by Jeff Nippard. All rights reserved. No part of this document may be u ieval system without the written permission of the author, except in the ca
ould be aware that Internet Web sites offered as citations and/or sources fo
bility/Disclaimer of Warranty: While the author has used his best efforts an ess of the contents of this document and specifically disclaims any implied w s materials. The advice and strategies contained herein may not be suitabl ble for any loss of profit or any other commercial damages, including but no
ts of this document are not intended for the treatment or prevention of dis oice and risk of the reader.
JEFF NIPPARD'S POWERBUILDING SYSTEM - 5-6X/WEEK SP
PORTANT: In the light red cell below, type "kg" if using grams or type "lbs" if using pounds (quotation marks not included)
lbs Squat
Bench
Deadlift
OHP
100
100
100
100
Working Sets
Reps
Load (lbs)
%1RM
1 2 3 3 3 3 3 1
5 8 8 8-10 12-15 20-25 4 3
75-80 70 70
75-80% 70% 70% N/A N/A N/A 80% 82.5-87.5%
80 85-90
2
10
70
67.5%
3
15-20
N/A
3 3
5-8 8-10
N/A N/A SUGGESTED REST DAY
3 3
4 8
80
3
10-12
N/A
3
12-15
N/A
3
12-15
N/A
4 4 3
15-20 2 5
N/A 75% 75%
3
10
N/A
3 3 3
6-8 20-25 12
N/A N/A N/A
3
12
N/A
3
21
N/A
75 75
80% N/A
3
21
N/A
3 3 3 3 3
20 20 12 15 15/15
N/A N/A N/A N/A N/A SUGGESTED REST DAY
Working Sets
Reps
Load (lbs)
%1RM
3
3
80
80%
2
8
N/A
3 3 3 1 3
12-15 6-8 8-10 2 6
N/A N/A N/A 85-90% 77.5%
3
8-10
N/A
2 2 2 2 3
10-12 12-15 15-20 15-20 12-15
N/A N/A N/A N/A N/A
85-90 80
3
6
75
2
10-12
N/A
3 3 3 3
12-15 15-20 15-20 12-15
N/A N/A N/A N/A
3
4
2 2 2 2
10-12 12 10 15-20
N/A N/A N/A N/A
2
15-20
N/A
2
15-20
N/A
2
8-10
N/A
2
4
N/A
2 2 3
12 8-10 15-20
N/A N/A N/A
3
10-12
N/A
80
75%
80%
3
12/12
N/A
3
10
N/A
2 2 2 3 2 2
AMRAP 10 10-12 12-15 30 10-12
N/A N/A N/A N/A N/A N/A SUGGESTED REST DAY
Working Sets
Reps
Load (lbs)
%1RM
1 2 3 2 3 3 4 1 2
8 6 8 8-10 12-15 20-25 2 6 8
75-80 75 75
72.5-77.5% 75% 72.5% N/A N/A N/A 85% 75-80% 72.5%
2
15-20
N/A
3 3
5-8 8
N/A N/A
85 75-80 75
SUGGESTED REST DAY 4 3
4 8
80
3
10-12
N/A
3
12-15
N/A
2
12-15
N/A
4 4 4
15-20 2 5
N/A 77.5% 75%
3
10
N/A
2 3 3
6-8 20-25 12
N/A N/A N/A
3
12
N/A
3
21
N/A
3
21
N/A
3 3 3
20 20 12
N/A N/A N/A
80 75
80% N/A
3 3
15 15/15
N/A N/A SUGGESTED REST DAY
Working Sets
Reps
Load (lbs)
%1RM
1 3
2 3
90-95 80
87.5-92.5% 80%
2
8
N/A
3 3 3 3
12-15 6-8 8-10 6
N/A N/A N/A 77.5%
3
8-10
N/A
2 2 2 2 3 3
10-12 12-15 15-20 15-20 12-15 6
N/A N/A N/A N/A N/A 75%
2
10-12
N/A
3 3
12-15 15-20
N/A N/A
80
75
3 3
15-20 12-15
N/A N/A
3
3/3
2
10-12
N/A
2
12
N/A
2 2
10 15-20
N/A N/A
2
15-20
N/A
2 2 2 2 2 3
15-20 8-10 4 12 8-10 15-20
N/A N/A N/A N/A N/A N/A
3
10-12
N/A
3
12/12
N/A
3
10
N/A
2 2 2
AMRAP 10 10-12
N/A N/A N/A
80
80%
3 2 2
12-15 30 10-12
N/A N/A N/A SUGGESTED REST DAY
Working Sets
Reps
Load (lbs)
%1RM
1 2 3 2 3 3 3 1 2
3 4 8 8-10 12-15 20-25 3 4 6
85-90 80 75
82.5-87.5% 80% 75% N/A N/A N/A 85% 82.5-87.5% 80%
3
15-20
N/A
3 3
5-8 8
N/A N/A
85 85-90 80
SUGGESTED REST DAY 3 3
6 8
80
77.5% N/A
3
10-12
N/A
3
12-15
N/A
2
12-15
N/A
4 4 3
15-20 2 6
N/A 82.5% 75%
3
10
N/A
3 3 3
6-8 20-25 12
N/A N/A N/A
3
12
N/A
3
21
N/A
3
21
N/A
3 3 3 3 3
20 20 12 15 15/15
N/A N/A N/A N/A N/A
85 75
SUGGESTED REST DAY
load Week: Avoid failure and train lighter this week to promote recovery and to pr Working Sets
Reps
Load (lbs)
%1RM
3
4
80
2
8
N/A
2 3 2 2
12-15 6-8 8-10 7
N/A N/A N/A 77.5%
2
8-10
N/A
2 2 2 2 3 1 2 3 3 3 3
10-12 12-15 15-20 15-20 12-15 1 7 12-15 15-20 15-20 12-15
N/A N/A N/A N/A N/A 90-95% 75% N/A N/A N/A N/A
3
4
2
10-12
N/A
2
AMRAP
N/A
80
90-95 75
85
80%
82.5%
2 2
10 15-20
N/A N/A
2
15-20
N/A
2
15-20
N/A
2
8-10
N/A
2
4
N/A
2 2 3
12 8-10 15-20
N/A N/A N/A
3
10-12
N/A
3
12/12
N/A
3
10
N/A
2
10
N/A
2 2 3 2 2
10 10-12 12-15 30 10-12
N/A N/A N/A N/A N/A SUGGESTED REST DAY
Working Sets
Reps
Load (lbs)
%1RM
1
3
85-90
85-90%
2 4 2 2 3 4 1 2
2 8 8-10 12-15 20-25 2 3 4
85 70
85% 70% N/A N/A N/A 75% 85-90% 80%
3
15-20
N/A
3 3
3-5 8
N/A N/A
75 85-90 80
SUGGESTED REST DAY 4 3
6 8
80
77.5% N/A
3
10-12
N/A
3
12-15
N/A
2
12-15
N/A
3
15-20
N/A
1 4
3 6
85-90 75
85-90% 75%
3
10
N/A
3 3 3
6-8 20-25 12
N/A N/A N/A
3
12
N/A
3
21
N/A
3
21
N/A
3 3 3 3 3
20 20 12 15 15/15
N/A N/A N/A N/A N/A SUGGESTED REST DAY
Working Sets
Reps
Load (lbs)
%1RM
3
5
80
80%
2
8
N/A
3
12-15
N/A
3 3 2
6-8 8-10 7
3
8-10
N/A
2 2 2 3 3 3
10-12 12-15 15-20 15-20 12-15 7
N/A N/A N/A N/A N/A 75%
2
10-12
N/A
3 3 3 3
12-15 15-20 15-20 12-15
N/A N/A N/A N/A
3
3/3
2 2 2 3
10-12 12 10 15-20
N/A N/A N/A N/A
2
15-20
N/A
80
75
85
N/A N/A 77.5%
82.5%
2 2 2 2 2 3
15-20 8-10 4 12 8-10 15-20
N/A N/A N/A N/A N/A N/A
3
10-12
N/A
3
12/12
N/A
3
10
N/A
2 2 2 3 2 2
AMRAP 10 10-12 12-15 30 10-12
N/A N/A N/A N/A N/A N/A SUGGESTED REST DAY
Working Sets
Reps
Load (lbs)
%1RM
1
2
90-95
87.5-92.5%
1
10sec
100
100%
3 2
6 8-10
80
80% N/A
2 3
12-15 20-25
N/A N/A
3
4
80
80%
1 2
2 2
90-95 90
87.5-92.5% 87.5%
3
15-20
N/A
3 3
3-5 8
N/A N/A SUGGESTED REST DAY
3 3
4 8
85
3
10-12
N/A
3
12-15
N/A
2
12-15
N/A
3 4 3
15-20 2 5
N/A 75% 77.5%
3
10
N/A
3 3
6-8 20-25
N/A N/A
75 80
82.5% N/A
3
12
N/A
3
10
N/A
3
21
N/A
3
21
N/A
3 3 3 3 3
20 20 12 15 15/15
N/A N/A N/A N/A N/A SUGGESTED REST DAY
IMPORTANT NOTES ABOUT WEEK 10
y joints, poor sleep, low energy) you should run Week 11 first and then run rst, and then running the max test week (Week 10) after.
have to dump the bar) pain erly recovered od spotter h to the point where you actually fail. I recommend stopping at the point w
goals s
mportant! Choose either Week 10A or Week 10B. Do not run both weeks. See Page 88 in the p Working Sets
Reps
Load (lbs)
%1RM
1
AMRAP
90
90.0%
2 4 3
12 12 12
N/A N/A N/A SUGGESTED 1-2 REST DAYS
1
AMRAP
3 2 3
8-10 15-20 12
90
90.0% N/A N/A N/A
SUGGESTED 1-2 REST DAYS 1
AMRAP
3 3 4
10 12 15
90
90.0% N/A N/A N/A
petitive powerlifters only. Choose either Week 10A or Week 10B. Do not run both weeks. See Working Sets
Reps
Load (lbs)
%1RM
1-3
1
100-105
100-105%
2 4 3
12 12 12
N/A N/A N/A SUGGESTED 1-2 REST DAYS
1-3
1
3 2
8-10 15-20
100-105
100-105% N/A N/A
3
12
N/A SUGGESTED 1-2 REST DAYS
1-3
1
3 3 4
10 12 15
100-105
100-105% N/A N/A N/A
ad Week: Avoid failure and train lighter this week before running back through We Working Sets
Reps
Load (lbs)
%1RM
2
3
75
75%
2
6
N/A
2 2
6-8 8-10
N/A N/A
2
10-12
N/A
3
6
3
8-10
2
4
2 2 2
12-15 15-20 15-20
75
72.5% N/A
75
75% N/A N/A N/A
2 2
12-15 12-15
N/A N/A
SUGGESTED REST DAY (1-2 days off depending on your sched 2 2 2 3 3 3 3 3 2 3 2 2
6 8 12-15 15-20 15-20 12-15 12/12 10 10 6 10 15-20
70
70% N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A N/A
2
15-20
N/A
3 3
12-15 8-10
N/A N/A
SUGGESTED REST DAY (1-2 days off depending on your sched DISCLAIMER
document may be used or reproduced by any means: graphic, electronic, o hor, except in the case of brief quotations embodied in critical articles or re
ns and/or sources for further information may have changed or disappeare
d his best efforts and knowledge in researching and preparing this docume claims any implied warranties of merchantability or fitness for a particular may not be suitable for your particular situation. You should consult with es, including but not limited to special, incidental, consequential, or other
or prevention of disease, nor as a substitute for medical treatment, nor as
5-6X/WEEK SPREADSHEET
RPE
Rest
7.5 N/A N/A 7 9 10 N/A 8.5
3-4 min 3-4 min 2-3 min 1-2 min 1-2 min 1-2 min 3-5 min 4-5 min
N/A
2-3 min
9
1-2 min
8 9
3-4 min 2-3 min
N/A 8
3-4 min 2-3 min
9
1-2 min
8
1-2 min
9
1-2 min
9 N/A N/A
1-2 min 3-4 min 2-3 min
7
2-3 min
8 9 8
1-2 min 1-2 min 30sec
8
30sec
10
30sec
Y
10
30sec
9 9 9 9 8
30sec 30sec 30sec 30sec 1-2 min
RPE
Rest
N/A
3-4 min
7
2-3 min
9 8 9 8 N/A
1-2 min 1-2 min 1-2 min 4-5 min 2-3 min
8
2-3 min
9 9 9 10 9
1-2 min 1-2 min 1-2 min 1-2 min 1-2 min
Y
N/A
3-4 min
7
2-3 min
9 9 9 9
1-2 min 1-2 min 1-2 min 1-2 min
N/A
3-4 min
9 7 7 9
2-3 min 2-3 min 1-2 min 1-2 min
9
30sec
9
30sec
8
1-2 min
8
4-5 min
7 7 9
2-3 min 1-2 min 1-2 min
8
1-2 min
8
1-2 min
7
2-3 min
10 8 9 9 10 9
2-3 min 2-3 min 2-3 min 1-2 min 1-2 min 1-2 min
RPE
Rest
8.5 N/A N/A 7 9 10 N/A 8.5 N/A
4-5 min 3-4 min 2-3 min 1-2 min 1-2 min 1-2 min 3-5 min 4-5 min 2-3 min
9
1-2 min
8 9
3-4 min 2-3 min
Y
Y N/A 8
3-4 min 2-3 min
9
1-2 min
8
1-2 min
9
1-2 min
9 N/A N/A
1-2 min 3-4 min 2-3 min
7
2-3 min
8 9 8
1-2 min 1-2 min 30sec
8
30sec
10
30sec
10
30sec
9 9 9
30sec 30sec 30sec
9 8
30sec 1-2 min
RPE
Rest
9 N/A
4-5 min 3-4 min
7
2-3 min
9 8 9 N/A
1-2 min 1-2 min 1-2 min 3-4 min
8
2-3 min
9 9 9 10 9 N/A
2-3 min 1-2 min 1-2 min 1-2 min 1-2 min 3-4 min
7
2-3 min
9 9
1-2 min 1-2 min
Y
9 9
1-2 min 1-2 min
N/A
3-4 min
9
2-3 min
7
1-2 min
7 9
1-2 min 1-2 min
9
30sec
9 8 8 7 7 9
30sec 1-2 min 4-5 min 2-3 min 1-2 min 1-2 min
8
1-2 min
8
1-2 min
7
2-3 min
10 8 9
2-3 min 2-3 min 1-2 min
9 10 9
1-2 min 1-2 min 1-2 min
RPE
Rest
8.5 N/A N/A 8 9 10 N/A 9 N/A
4-5 min 3-4 min 2-3 min 1-2 min 1-2 min 1-2 min 3-5 min 4-5 min 2-3 min
9
1-2 min
8 9
3-4 min 2-3 min
N/A 8
3-4 min 2-3 min
9
1-2 min
9
1-2 min
Y
Y
9
1-2 min
9 N/A N/A
1-2 min 3-4 min 2-3 min
7
2-3 min
8 10 8
1-2 min 1-2 min 30sec
8
30sec
10
30sec
10
30sec
9 9 9 9 8
30sec 30sec 30sec 30sec 1-2 min
Y
e recovery and to prepare for the next 4 weeks! RPE
Rest
N/A
3-4 min
5
2-3 min
7 7 8 N/A
1-2 min 1-2 min 1-2 min 3-4 min
6
2-3 min
6 6 8 8 8 9 N/A 8 8 8 8
2-3 min 1-2 min 1-2 min 1-2 min 1-2 min 4-5 min 3-4 min 1-2 min 1-2 min 1-2 min 1-2 min
N/A
3-4 min
7
2-3 min
10
2-3 min
Y
7 7
1-2 min 1-2 min
7
30sec
7
30sec
7
1-2 min
6
4-5 min
6 6 8
2-3 min 1-2 min 1-2 min
8
1-2 min
8
1-2 min
7
2-3 min
7
2-3 min
7 7 9 9 8
2-3 min 1-2 min 1-2 min 1-2 min 1-2 min
RPE
Rest
8.5
4-5 min
N/A 7 8 9 10 N/A 9 N/A
3-4 min 2-3 min 1-2 min 1-2 min 1-2 min 3-5 min 4-5 min 2-3 min
9
1-2 min
7 9
3-4 min 2-3 min
N/A 8
3-4 min 2-3 min
9
1-2 min
9
1-2 min
9
1-2 min
9
1-2 min
Y
8.5 N/A
4-5 min 2-3 min
7
2-3 min
8 9 8
1-2 min 1-2 min 30sec
8
30sec
10
30sec
10
30sec
9 9 9 9 8
30sec 30sec 30sec 30sec 1-2 min
RPE
Rest
N/A
3-4 min
7
2-3 min
9
1-2 min
Y
9 9 N/A
1-2 min 1-2 min 3-4 min
8
2-3 min
9 9 10 10 10 N/A
2-3 min 1-2 min 1-2 min 1-2 min 1-2 min 3-4 min
7
2-3 min
9 10 10 10
1-2 min 1-2 min 1-2 min 1-2 min
N/A
3-4 min
9 8 7 10
2-3 min 2-3 min 1-2 min 1-2 min
10
30sec
10 10 8 7 7 9
30sec 1-2 min 4-5 min 2-3 min 1-2 min 1-2 min
8
1-2 min
8
1-2 min
7
2-3 min
10 8 9 9 10 9
2-3 min 2-3 min 1-2 min 1-2 min 1-2 min 1-2 min
RPE
Rest
8.5
4-5 min
NO REPS
4-5 min
N/A 7
2-3 min 1-2 min
Y
9 10
1-2 mn 1-2 min
N/A
3-5 min
9 N/A
4-5 min 2-3 min
9
1-2 min
7 9
3-4 min 2-3 min
N/A 8
3-4 min 2-3 min
9
1-2 min
9
1-2 min
9
1-2 min
9 N/A N/A
1-2 min 3-4 min 2-3 min
7
2-3 min
8 9
1-2 min 1-2 min
Y
Y
WEEK 10
8
30sec
8
30sec
10
30sec
10
30sec
9 9 9 9 8
30sec 30sec 30sec 30sec 1-2 min
first and then run the Week 10 max testing. If you have accumulated suffic
ing at the point where you don’t think you could get another rep with good
. See Page 88 in the program PDF for suggestions on which week to run.
AYS
RPE
Rest
9.5
4-5 min
8 8 8
2-3 min 1-2 min 1-2 min
9.5
4-5 min
8 8 8
2-3 min 1-2 min 1-2 min
9.5
4-5 min
6 7 8
2-3 min 1-2 min 1-2 min
AYS
ot run both weeks. See Page 88 in the program PDF for suggestions on which week to run. RPE
Rest
9.5
4-5 min
8 8 8
2-3 min 1-2 min 1-2 min
9.5
4-5 min
8 8
2-3 min 1-2 min
AYS
8
1-2 min
9.5
4-5 min
6 7 8
2-3 min 1-2 min 1-2 min
AYS
ng back through Week 1 or onto a new program. RPE
Rest
N/A
3-5 min
5
2-3 min
6 6
1-2 min 1-2 min
6
1-2 min
N/A
3-4 min
7
2-3 min
N/A
2-3 min
7 8 8
1-2 min 30sec 30sec
8 8
30sec 30sec
ing on your schedule) N/A 6 7 8 8 8 8 6 6 7 8 8
3-4 min 2-3 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 2-3 min 3-4 min 2-3 min 2-3 min 30sec
8
30sec
8 8
30sec 30sec
ing on your schedule)
phic, electronic, or mechanical, including photocopying, recording, taping o itical articles or reviews.
ged or disappeared between the time this book was written and when it is
aring this document, he makes no representations or warranties with respe ss for a particular purpose. No warranty may be created or extended by sal ould consult with a medical professional where appropriate. Neither the pu quential, or other damages.
reatment, nor as an alternative to medical advice. Utilizing the information
HEET
Copyright 2020 by Jeff Nippard. All rights reserv
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.
Quick 1 second pause on the chest on each rep
Machine, band or weighted, 1 second isometric hold at the top of eac rep 1.5x shoulder width grip, pull your chest to the bar 1-2 second pause at the bottom of each rep, full ROM Maintain tight pressure in your upper back against the bar Do dumbbell floor press if no access to dip handles Knees to chest, controlled reps, straighten legs more to increase difficulty Can use a cable/rope or band, stretch and squeeze lats!
Do each arm one at a time rather than alternating, start with your we arm
Can use cable/rope or band, retract your shoulder blades as you pul 3 second pause right after the plates come off the ground 2-3 second pause on the chest Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg curl Feel a stretch on the traps at the bottom, squeeze hard at the top Curl the bar out and up in an arc. Minimize momentum.
Arc the bar back behind your head, soft touch on the floor behind yo
Do both arms at once: 7 reps full ROM, 7 reps top 1/2, 7 reps bottom 1/2
Do both arms at once: 7 reps full ROM, 7 reps bottom 1/2, 7 reps to 1/2
Arc the dumbbell out, mind-muscle connection with middle fibers Mind-muscle connection with rear delts 1-2 second pause at the bottom of each rep, full squeeze at the top Focus on rounding your back as you crunch hard! Avoid yanking the plate with your hands
Notes
Brace your lats, chest tall, pull the slack out of the bar before lifting If you squat high-bar, do sumo box squat. If you squat low-bar, do pause high-bar (2 sec pause)
Can use cable/rope or band, use your glutes to move the weight Do lying leg curl machine or nordic ham curl if no machine access 1-2 second pause at the bottom of each rep, full squeeze at the top Top set. Leave ~2 reps in the tank. Hard set. Set up a comfortable arch, slight pause on the chest, explode up
Underhand grip, pull your chest to the bar, add weight if needed to h RPE
Rotate the DBs in at the bottom and out at the top Lie on an incline bench and do rows - pull with lats! Can use cable/rope or band, retract your shoulder blades as you pul Arc the dumbbell out, mind-muscle connection with middle fibers Pin your elbow against your upper leg or the back of a bench
Sit back and down, keep your upper back tight to the bar Same as squat stance, keep shins straight, go lighter and "feel" hamstrings
Use bands if no machine access, mind-muscle connection with quad Emphasize the mind-muscle connection Point toes slightly outward, mind-muscle connection with glutes Think about squeezing your upper and lower abs together
Squeeze your glutes to keep your torso upright, press up and slightl back Perform with bands if no lat pulldown, drive elbows down and in Shoulder width grip, tuck your elbows in closer to your torso Be mindful of lower back fatigue. Stay light, minimize cheating Perform with cable, bands or dumbbells, use a full ROM
Lie face down against an incline bench and do shrugs - full ROM and squeeze!
Can use cables/rope, bands or dumbbells. Stop ROM once elbows rea shoulder height. Do these on a bench, constant tension on triceps
Do block pulls from a 5" block (can stack 45lb + 10lb bumper plates a blocks)
12 reps each leg, keep your torso upright, constant-tension on quad Do barbell hip thrusts if no machine, use glutes to move the weight Do standing if no machine, emphasize the mind-muscle connection Knees to chest, controlled reps, straighten legs more to increase difficulty
12 reps flexion (front of neck), 12 reps extension (back of neck)
Shoulder blades still retracted and depressed. Slight arch in upper bac Minimize leg drive.
3 second negative on every rep, maintain controlled form for all rep Do dumbbell floor press if no access to dip handles Can use cables, bands or dumbbells - feel your lats working! Focus on the mind-muscle connection Use a light dumbbell, constant-tension, no pause at the bottom Keep your hands behind your ears
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! Quick 1 second pause on the chest on each rep
Machine, band or weighted, 1 second isometric hold at the top of eac rep 1.5x shoulder width grip, pull your chest to the bar 1-2 second pause at the bottom of each rep, full ROM
Maintain tight pressure in your upper back against the bar Do dumbbell floor press if no access to dip handles Knees to chest, controlled reps, straighten legs more to increase difficulty Can use a DB, cable/rope or band, stretch and squeeze lats!
Do each arm one at a time rather than alternating, start with your we arm
Can use cable/rope or band, retract your shoulder blades as you pul 3 second pause right after the plates come off the ground 2-3 second pause on the chest Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg curl Feel a stretch on the traps at the bottom, squeeze hard at the top Curl the bar out and up in an arc. Minimize momentum.
Arc the bar back behind your head, soft touch on the floor behind yo
Do both arms at once: 7 reps full ROM, 7 reps top 1/2, 7 reps bottom 1/2
Do both arms at once: 7 reps full ROM, 7 reps bottom 1/2, 7 reps to 1/2
Arc the dumbbell out, mind-muscle connection with middle fibers Mind-muscle connection with rear delts 1-2 second pause at the bottom of each rep, full squeeze at the top
Focus on rounding your back as you crunch hard! Avoid yanking the plate with your hands
Notes
Top set! Aim for near PR. Keep form tight. Brace your lats, chest tall, pull the slack out of the bar before lifting If you squat high-bar, do sumo box squat. If you squat low-bar, do pause high-bar (2 sec pause)
Can use cable/rope or band, use your glutes to move the weight Do lying leg curl machine or nordic ham curl if no machine access 1-2 second pause at the bottom of each rep, full squeeze at the top Set up a comfortable arch, slight pause on the chest, explode up
Underhand grip, pull your chest to the bar, add weight if needed to h RPE
Rotate the DBs in at the bottom and out at the top Lie on an incline bench and do rows - pull with lats! Can use cable/rope or band, retract your shoulder blades as you pul Arc the dumbbell out, mind-muscle connection with middle fibers Pin your elbow against your upper leg or the back of a bench Sit back and down, keep your upper back tight to the bar Same as squat stance, keep shins straight, go lighter and "feel" hamstrings
Use bands if no machine access, mind-muscle connection with quad Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes Think about squeezing your upper and lower abs together
First 3 reps strict military press (no leg drive), last 3 reps push press (use leg drive) Perform with bands if no lat pulldown, drive elbows down and in
Control the eccentric (don't let your elbows slam into the ground), b explosive on the way up Be mindful of lower back fatigue. Stay light, minimize cheating Perform with cable, bands or dumbbells, use a full ROM
Lie face down against an incline bench and do shrugs - full ROM and squeeze!
Mind-muscle connection with rear delts, sweep the weight out Do these on a bench, constant tension on triceps Do block pulls from a 4" block (can use 45lb bumper plate as a block 12 reps each leg, keep your torso upright, constant-tension on quad Do barbell hip thrusts if no machine, use glutes to move the weight Do standing if no machine, emphasize the mind-muscle connection Knees to chest, controlled reps, straighten legs more to increase difficulty 12 reps flexion (front of neck), 12 reps extension (back of neck)
Shoulder blades still retracted and depressed. Slight arch in upper bac Minimize leg drive.
3 second negative on every rep, maintain controlled form for all rep Do dumbbell floor press if no access to dip handles Can use cables, bands or dumbbells - feel your lats working!
Focus on the mind-muscle connection Use a light dumbbell, constant-tension, no pause at the bottom Keep your hands behind your ears
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 locked in place, squeeze the dumbbell handle hard! Brace your lats, chest tall, pull the slack out of the bar before lifting Top set. Leave 1 rep in the tank. Aim for near 4 rep PR. Quick 1 second pause on the chest on each rep
Machine, band or weighted, 1 second isometric hold at the top of eac rep 1.5x shoulder width grip, pull your chest to the bar 1-2 second pause at the bottom of each rep, full ROM Maintain tight pressure in your upper back against the bar Do dumbbell floor press if no access to dip handles Knees to chest, controlled reps, straighten legs more to increase difficulty Can use a DB, cable/rope or band, stretch and squeeze lats!
Do each arm one at a time rather than alternating, start with your we arm
Can use cable/rope or band, retract your shoulder blades as you pul 3 second pause right after the plates come off the ground 2-3 second pause on the chest Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg curl Feel a stretch on the traps at the bottom, squeeze hard at the top Curl the bar out and up in an arc. Minimize momentum.
Arc the bar back behind your head, soft touch on the floor behind yo
Do both arms at once: 7 reps full ROM, 7 reps top 1/2, 7 reps bottom 1/2
Do both arms at once: 7 reps full ROM, 7 reps bottom 1/2, 7 reps to 1/2
Arc the dumbbell out, mind-muscle connection with middle fibers Mind-muscle connection with rear delts 1-2 second pause at the bottom of each rep, full squeeze at the top Focus on rounding your back as you crunch hard! Avoid yanking the plate with your hands
r the next 4 weeks! Notes
Brace your lats, chest tall, pull the slack out of the bar before lifting If you squat high-bar, do sumo box squat. If you squat low-bar, do pause high-bar (2 sec pause)
Can use cable/rope or band, use your glutes to move the weight Do lying leg curl machine or nordic ham curl if no machine access 1-2 second pause at the bottom of each rep, full squeeze at the top Set up a comfortable arch, slight pause on the chest, explode up
Underhand grip, pull your chest to the bar, add weight if needed to h RPE
Rotate the DBs in at the bottom and out at the top Lie on an incline bench and do rows - pull with lats! Can use cable/rope or band, retract your shoulder blades as you pul Arc the dumbbell out, mind-muscle connection with middle fibers Pin your elbow against your upper leg or the back of a bench Only tough set this week! Perfect technique! Sit back and down, keep your upper back tight to the bar Use bands if no machine access, mind-muscle connection with quad Emphasize the mind-muscle connection Point toes slightly outward, mind-muscle connection with glutes Think about squeezing your upper and lower abs together
Squeeze your glutes to keep your torso upright, press up and slightl back Perform with bands if no lat pulldown, drive elbows down and in As many reps as possible. Use Perfect Push-up handles or dumbbells create a deficit
Be mindful of lower back fatigue. Stay light, minimize cheating Perform with cable, bands or dumbbells, use a full ROM
Lie face down against an incline bench and do shrugs - full ROM and squeeze!
Can use cables/rope, bands or dumbbells. Stop ROM once elbows rea shoulder height. Do these on a bench, constant tension on triceps
Do block pulls from a 3" block (can use 25lb + 10lb bumper plates as blocks)
12 reps each leg, keep your torso upright, constant-tension on quad Do barbell hip thrusts if no machine, use glutes to move the weight Do standing if no machine, emphasize the mind-muscle connection Knees to chest, controlled reps, straighten legs more to increase difficulty 12 reps flexion (front of neck), 12 reps extension (back of neck)
Shoulder blades still retracted and depressed. Slight arch in upper bac Minimize leg drive.
Avoid failure, focus on good technique and maintaining consistent tempo Do dumbbell floor press if no access to dip handles Can use cables, bands or dumbbells - feel your lats working! Focus on the mind-muscle connection Use a light dumbbell, constant-tension, no pause at the bottom Keep your hands behind your ears
Notes
Try to add some weight from Week 5 or improve bar speed at same weight
Be mindful of technique. Focus on 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 Top set. Leave 1 rep in the tank. Aim for near 3 rep PR. Focus on technique. Press the bar back and up with explosive force
Machine, band or weighted, 1 second isometric hold at the top of eac rep 1.5x shoulder width grip, pull your chest to the bar 1-2 second pause at the bottom of each rep, full ROM Maintain tight pressure in your upper back against the bar Do dumbbell floor press if no access to dip handles Knees to chest, controlled reps, straighten legs more to increase difficulty Can use a DB, cable/rope or band, stretch and squeeze lats!
Do each arm one at a time rather than alternating, start with your we arm
Can use cable/rope or band, retract your shoulder blades as you pul
Work up to a heavy triple with a load that hits RPE 8-9 2-3 second pause on the chest Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg curl Feel a stretch on the traps at the bottom, squeeze hard at the top Curl the bar out and up in an arc. Minimize momentum.
Arc the bar back behind your head, soft touch on the floor behind yo
Do both arms at once: 7 reps full ROM, 7 reps top 1/2, 7 reps bottom 1/2
Do both arms at once: 7 reps full ROM, 7 reps bottom 1/2, 7 reps to 1/2
Arc the dumbbell out, mind-muscle connection with middle fibers Mind-muscle connection with rear delts 1-2 second pause at the bottom of each rep, full squeeze at the top Focus on rounding your back as you crunch hard! Avoid yanking the plate with your hands
Notes
Brace your lats, chest tall, pull the slack out of the bar before lifting If you squat high-bar, do sumo box squat. If you squat low-bar, do pause high-bar (2 sec pause) Can use cable/rope or band, use your glutes to move the weight
Do lying leg curl machine or nordic ham curl if no machine access 1-2 second pause at the bottom of each rep, full squeeze at the top Set up a comfortable arch, slight pause on the chest, explode up
Underhand grip, pull your chest to the bar, add weight if needed to h RPE
Rotate the DBs in at the bottom and out at the top Lie on an incline bench and do rows - pull with lats! Can use cable/rope or band, retract your shoulder blades as you pul Arc the dumbbell out, mind-muscle connection with middle fibers Pin your elbow against your upper leg or the back of a bench Sit back and down, keep your upper back tight to the bar Same as squat stance, keep shins straight, go lighter and "feel" hamstrings
Use bands if no machine access, mind-muscle connection with quad Emphasize the mind-muscle connection Point toes slightly outward, mind-muscle connection with glutes Think about squeezing your upper and lower abs together
First 3 reps strict military press (no leg drive), last 3 reps push press (use leg drive) Perform with bands if no lat pulldown, drive elbows down and in 45° incline, keep shoulder blades retracted and depressed Be mindful of lower back fatigue. Stay light, minimize cheating Perform with cable, bands or dumbbells, use a full ROM
Lie face down against an incline bench and do shrugs - full ROM and squeeze!
Mind-muscle connection with rear delts, sweep the weight out Do these on a bench, constant tension on triceps Do block pulls from a 2" block (can use 25lb bumper plate as blocks 12 reps each leg, keep your torso upright, constant-tension on quad Do barbell hip thrusts if no machine, use glutes to move the weight Do standing if no machine, emphasize the mind-muscle connection Knees to chest, controlled reps, straighten legs more to increase difficulty 12 reps flexion (front of neck), 12 reps extension (back of neck)
Shoulder blades still retracted and depressed. Slight arch in upper bac Minimize leg drive.
3 second negative on every rep, maintain controlled form for all rep Do dumbbell floor press if no access to dip handles Can use cables, bands or dumbbells - feel your lats working! Focus on the mind-muscle connection Use a light dumbbell, constant-tension, no pause at the bottom Keep your hands behind your ears
Notes
Top set. Leave 1 (maybe 2) reps in the tank. Aim for near 2 rep PR. Do not squat. Walk the weight out, hold and walk back in. Set the safety pins high and have a spotter. 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!
Semi-deload. Focus on technique and bar speed leading into max wee
Top set. Aim for a near 2 rep PR Focus on technique. Press the bar back and up with explosive force
Machine, band or weighted, 1 second isometric hold at the top of eac rep 1.5x shoulder width grip, pull your chest to the bar 1-2 second pause at the bottom of each rep, full ROM Maintain tight pressure in your upper back against the bar Do dumbbell floor press if no access to dip handles Knees to chest, controlled reps, straighten legs more to increase difficulty Can use a DB, cable/rope or band, stretch and squeeze lats!
Do each arm one at a time rather than alternating, start with your we arm
Can use cable/rope or band, retract your shoulder blades as you pul 3 second pause right after the plates come off the ground 2-3 second pause on the chest Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg curl Feel a stretch on the traps at the bottom, squeeze hard at the top
Curl the bar out and up in an arc. Minimize momentum.
Arc the bar back behind your head, soft touch on the floor behind yo
Do both arms at once: 7 reps full ROM, 7 reps top 1/2, 7 reps bottom 1/2
Do both arms at once: 7 reps full ROM, 7 reps bottom 1/2, 7 reps to 1/2
Arc the dumbbell out, mind-muscle connection with middle fibers Mind-muscle connection with rear delts 1-2 second pause at the bottom of each rep, full squeeze at the top Focus on rounding your back as you crunch hard! Avoid yanking the plate with your hands
ek 10 max testing. If you have accumulated sufficient fatigue from Weeks 7
u don’t think you could get another rep with good form.
DF for suggestions on which week to run. Notes
As many reps as possible. Always use a spotter and good form. Aim t hit 3+ reps
Perform with bands if no lat pulldown, drive elbows down and in Focus on the mind-muscle connection 1-2 second pause at the bottom of each rep, full squeeze at the top
As many reps as possible. Always use a spotter and good form. Aim t hit 3+ reps Do lying leg curl machine or nordic 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 t hit 3+ reps
Reset each rep (don't touch-and-press) Use bands if no machine access, mind-muscle connection with quad Focus on rounding your back as you crunch hard!
n the program PDF for suggestions on which week to run. Notes
Aim for a new PR. Start with 100% and increase by ~2.5% every attem until you hit a 9.5 RPE. Use a spotter and good form!
Perform with bands if no lat pulldown, drive elbows down and in Focus on the mind-muscle connection 1-2 second pause at the bottom of each rep, full squeeze at the top
Aim for a new PR. Start with 100% and increase by ~2.5% every attem until you hit a 9.5 RPE. Use a spotter and good form! Do lying leg curl machine or nordic 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 Aim for a new PR. Start with 100% and increase by ~2.5% every attempt. 5-min rest between attempts. Use good form!
Reset each rep (don't touch-and-press) Use bands if no machine access, mind-muscle connection with quad Focus on rounding your back as you crunch hard!
nto a new program. Notes
Brace your lats, chest tall, pull the slack out of the bar before lifting If you squat high-bar, do sumo box squat. If you squat low-bar, do pause high-bar (2 sec pause)
Do lying leg curl machine or nordic ham curl if no machine access 1-2 second pause at the bottom of each rep, full squeeze at the top Knees to chest, controlled reps, straighten legs more to increase difficulty Set up a comfortable arch, slight pause on the chest, explode up
Underhand grip, pull your chest to the bar, add weight if needed to h RPE
Squeeze your glutes to keep your torso upright, press up and slightl back
Lie on an incline bench and do rows - pull with lats! Can use cable/rope or band, retract your shoulder blades as you pul Arc the dumbbell out, mind-muscle 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 grip, mind-muscle connection with hamstrings Use bands if no machine access, mind-muscle connection with quad 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 floor dumbbell press if no access to dip handles Perform with bands if no lat pulldown, drive through elbows Lie against an incline bench and do shrugs - full ROM and squeeze!
Can use cables/rope, bands or dumbbells. Stop ROM once elbows rea shoulder height.
Focus on the mind-muscle connection Barbell or EZ bar, do these on a bench, constant tension on triceps
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native to medical advice. Utilizing the information within this document is