JEFF NIPPARD’S
FUNDAMENTALS PROGRAM /FULL BODY
FULL BODY #1
SETS
REPS
RPE
REST
BACK SQUAT
3
6
7
3-4MIN
1
BARBELL BENCH PRESS
3
8
7
3-4MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR
BLADES AND STAY FIRM ON THE BENCH
LAT PULLDOWN
3
10
8
2-3MIN
PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES,
SHOULDER WIDTH GRIP
ROMANIAN DEADLIFT
3
10
7
2-3MIN
ASSISTED DIP
3
8
7
1-2MIN
STANDING CALF RAISE
3
10
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YO
AT THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL
3
10
8
1-2MIN
DRIVE YOUR PINKY INTO THE HANDLE HARDER T
POINTER FINGER
55
2
55
3
55
40
40
40
5
5
5
NOTES
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS
DON'T ALLOW YOUR SPINE TO ROUND
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FO
*NOTE: REST TIMES ARE GIVEN IN MINUTES.
FULL BODY #2
SETS
REPS
RPE
REST
SUMO DEADLIFT
3
5
7
3-4MIN
1
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL TH
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS
3
8
8
3-4MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIG
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGH
BARBELL ROW
3
12
8
2-3MIN
RETRACT YOUR SCAPULAE DURING THE CONCENTRIC
YOUR SCAPULAE DURING THE ECCENTRIC
BS SQUAT
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WE
CABLE FLYE
3
12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNE
TOGETHER (NOT YOUR HANDS)
CRUNCH
3
12
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR
YOUR ARMS
DUMBBELL SKULL CRUSHER
3
12
8
1-2MIN
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HE
LET YOUR UPPER ARM MOVE
FULL BODY #3
SETS
REPS
RPE
REST
FRONT SQUAT
3
10
8
2-3MIN
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YO
LEAN FORWARD
DUMBBELL INCLINE PRESS
3
8
7
2-3MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRES
REVERSE GRIP LAT PULLDOWN
3
10
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE S
WIDTH GRIP
BARBELL HIP THRUST
3
12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YO
USE A PAD
FACEPULL
3
12
8
1-2MIN
DUMBBELL LATERAL RAISE
3
10
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES
LYING LEG CURL
3
10
8
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE TH
MOVE
1
2
2
3
3
NOTES
NOTES
PULL YOUR ARMS BACK AND OUT
4 WEEK STRENGTH
BASE
WEEK 1: DAYS 1-3
NOTES
LSRPE
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
WS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
D STAY FIRM ON THE BENCH
OWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
TH GRIP
UTRAL LOWER BACK, SET YOUR HIPS BACK,
YOUR SPINE TO ROUND
A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
WAY UP TO YOUR TOES, STRETCH YOUR CALVES
M, DON’T BOUNCE
R PINKY INTO THE HANDLE HARDER THAN YOUR
NGER
TOTAL TRAINING
TIME:
NOTES
LSRPE
TS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OR TO MOVING IT OFF THE GROUND
GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
T OF THE WAY, PRESS UP AND SLIGHTLY BACK
SCAPULAE DURING THE CONCENTRIC, PROTRACT
E DURING THE ECCENTRIC
ZING YOUR QUADS TO MAKE THE WEIGHT MOVE
PULAE RETRACTED, PULL YOUR INNER ELBOWS
T YOUR HANDS)
ING YOUR SPINE, DON'T YANK YOUR HEAD WITH
S IN LINE WITH THE TOP OF YOUR HEAD, DON'T
RM MOVE
NOTES
LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
D
R SCAPULAE RETRACTED AND DEPRESSED
S DOWN AGAINST YOUR SIDES, USE SHOULDER
ND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
ULL YOUR ARMS BACK AND OUT
BELL SUCH THAT YOUR PINKY COMES UP FIRST
NG YOUR HAMSTRINGS TO MAKE THE WEIGHT
LSRPE
JEFF NIPPARD’S
FUNDAMENTALS PROGRAM /FULL BODY
FULL BODY #1
SETS
REPS
RPE
REST
BACK SQUAT
3
6
7
3-4MIN
1
BARBELL BENCH PRESS
3
8
7
3-4MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR
BLADES AND STAY FIRM ON THE BENCH
LAT PULLDOWN
3
11
8
2-3MIN
PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES,
SHOULDER WIDTH GRIP
ROMANIAN DEADLIFT
3
11
7
2-3MIN
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS
DON'T ALLOW YOUR SPINE TO ROUND
ASSISTED DIP
3
8
7
1-2MIN
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FO
STANDING CALF RAISE
3
10
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YO
AT THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL
3
10
8
1-2MIN
DRIVE YOUR PINKY INTO THE HANDLE HARDER T
POINTER FINGER
57.5
1
2
57.5
57.5
FULL BODY #2
SETS
REPS
RPE
REST
3
5
7
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL TH
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS
3
8
8
3-4MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIG
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGH
BARBELL ROW
3
12
8
2-3MIN
RETRACT YOUR SCAPULAE DURING THE CONCENTR
PROTRACT YOUR SCAPULAE DURING THE ECCENTRI
BS SQUAT
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WE
CABLE FLYE
3
12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INN
TOGETHER (NOT YOUR HANDS)
CRUNCH
3
12
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR
YOUR ARMS
DUMBBELL SKULL CRUSHER
3
12
8
1-2MIN
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HE
LET YOUR UPPER ARM MOVE
FULL BODY #3
SETS
REPS
RPE
REST
FRONT SQUAT
3
10
8
2-3MIN
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YO
LEAN FORWARD
DUMBBELL INCLINE PRESS
3
8
7
2-3MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRES
REVERSE GRIP LAT PULLDOWN
3
10
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
WIDTH GRIP
BARBELL HIP THRUST
3
12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YO
USE A PAD
SEATED FACE PULL
3
12
8
1-2MIN
DUMBBELL LATERAL RAISE
3
10
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES
LYING LEG CURL
3
10
8
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE TH
MOVE
2
3
NOTES
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
SUMO DEADLIFT
1
2
3
3
NOTES
NOTES
PULL YOUR ARMS BACK AND OUT
4 WEEK STRENGTH
BASE
WEEK 2: DAYS 1-3
NOTES
LSRPE
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
WS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
D STAY FIRM ON THE BENCH
OWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
TH GRIP
UTRAL LOWER BACK, SET YOUR HIPS BACK,
YOUR SPINE TO ROUND
A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
WAY UP TO YOUR TOES, STRETCH YOUR CALVES
M, DON’T BOUNCE
R PINKY INTO THE HANDLE HARDER THAN YOUR
NGER
NOTES
LSRPE
TS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OR TO MOVING IT OFF THE GROUND
GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
T OF THE WAY, PRESS UP AND SLIGHTLY BACK
SCAPULAE DURING THE CONCENTRIC,
UR SCAPULAE DURING THE ECCENTRIC
ZING YOUR QUADS TO MAKE THE WEIGHT MOVE
APULAE RETRACTED, PULL YOUR INNER ELBOWS
T YOUR HANDS)
ING YOUR SPINE, DON'T YANK YOUR HEAD WITH
S IN LINE WITH THE TOP OF YOUR HEAD, DON'T
RM MOVE
NOTES
LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
D
R SCAPULAE RETRACTED AND DEPRESSED
S DOWN AGAINST YOUR SIDES, USE SHOULDER
ND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
ULL YOUR ARMS BACK AND OUT
BELL SUCH THAT YOUR PINKY COMES UP FIRST
NG YOUR HAMSTRINGS TO MAKE THE WEIGHT
LSRPE
JEFF NIPPARD’S
FUNDAMENTALS PROGRAM /FULL BODY
FULL BODY #1
SETS
REPS
RPE
REST
BACK SQUAT
3
6
7
3-4MIN
1
BARBELL BENCH PRESS
3
8
7
3-4MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR
BLADES AND STAY FIRM ON THE BENCH
LAT PULLDOWN
3
12
8
2-3MIN
PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES,
SHOULDER WIDTH GRIP
ROMANIAN DEADLIFT
3
12
7
2-3MIN
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS
DON'T ALLOW YOUR SPINE TO ROUND
ASSISTED DIP
3
8
7
1-2MIN
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FO
STANDING CALF RAISE
3
10
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YO
AT THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL
3
10
8
1-2MIN
DRIVE YOUR PINKY INTO THE HANDLE HARDER T
POINTER FINGER
60
2
60
1
3
60
FULL BODY #2
SETS
REPS
RPE
REST
SUMO DEADLIFT
3
5
7
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL TH
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS
3
8
8
3-4MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIG
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGH
BARBELL ROW
3
12
8
2-3MIN
RETRACT YOUR SCAPULAE DURING THE CONCENTRIC
YOUR SCAPULAE DURING THE ECCENTRIC
BS SQUAT
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WE
CABLE FLYE
3
12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNE
TOGETHER (NOT YOUR HANDS)
CRUNCH
3
12
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR
YOUR ARMS
DUMBBELL SKULL CRUSHER
3
12
8
1-2MIN
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HE
LET YOUR UPPER ARM MOVE
FULL BODY #3
SETS
REPS
RPE
REST
FRONT SQUAT
3
10
8
2-3MIN
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YO
LEAN FORWARD
DUMBBELL INCLINE PRESS
3
8
7
2-3MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRES
REVERSE GRIP LAT PULLDOWN
3
10
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE S
WIDTH GRIP
BARBELL HIP THRUST
3
12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YO
USE A PAD
SEATED FACE PULL
3
12
8
1-2MIN
DUMBBELL LATERAL RAISE
3
10
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES
LYING LEG CURL
3
10
8
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE TH
MOVE
1
2
NOTES
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
2
3
3
NOTES
NOTES
PULL YOUR ARMS BACK AND OUT
4 WEEK STRENGTH
BASE
WEEK 3: DAYS 1-3
NOTES
LSRPE
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
WS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
D STAY FIRM ON THE BENCH
OWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
TH GRIP
UTRAL LOWER BACK, SET YOUR HIPS BACK,
YOUR SPINE TO ROUND
A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
WAY UP TO YOUR TOES, STRETCH YOUR CALVES
M, DON’T BOUNCE
R PINKY INTO THE HANDLE HARDER THAN YOUR
NGER
NOTES
LSRPE
TS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OR TO MOVING IT OFF THE GROUND
GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
T OF THE WAY, PRESS UP AND SLIGHTLY BACK
SCAPULAE DURING THE CONCENTRIC, PROTRACT
E DURING THE ECCENTRIC
ZING YOUR QUADS TO MAKE THE WEIGHT MOVE
PULAE RETRACTED, PULL YOUR INNER ELBOWS
T YOUR HANDS)
ING YOUR SPINE, DON'T YANK YOUR HEAD WITH
S IN LINE WITH THE TOP OF YOUR HEAD, DON'T
RM MOVE
NOTES
LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
D
R SCAPULAE RETRACTED AND DEPRESSED
S DOWN AGAINST YOUR SIDES, USE SHOULDER
ND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
ULL YOUR ARMS BACK AND OUT
BELL SUCH THAT YOUR PINKY COMES UP FIRST
NG YOUR HAMSTRINGS TO MAKE THE WEIGHT
LSRPE
JEFF NIPPARD’S
FUNDAMENTALS PROGRAM /FULL BODY
FULL BODY #1
SETS
REPS
RPE
REST
BACK SQUAT
3
6
7
3-4MIN
1
BARBELL BENCH PRESS
3
8
7
3-4MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR
BLADES AND STAY FIRM ON THE BENCH
LAT PULLDOWN
3
10
8
2-3MIN
PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES,
SHOULDER WIDTH GRIP
ROMANIAN DEADLIFT
3
10
7
2-3MIN
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS
DON'T ALLOW YOUR SPINE TO ROUND
ASSISTED DIP
3
8
7
1-2MIN
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FO
STANDING CALF RAISE
3
10
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YO
AT THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL
3
10
8
1-2MIN
DRIVE YOUR PINKY INTO THE HANDLE HARDER T
POINTER FINGER
62.5
1
2
62.5
62.5
FULL BODY #2
SETS
REPS
RPE
REST
3
5
7
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL TH
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS
3
8
8
3-4MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIG
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGH
BARBELL ROW
3
12
8
2-3MIN
RETRACT YOUR SCAPULAE DURING THE CONCENTRIC
YOUR SCAPULAE DURING THE ECCENTRIC
BS SQUAT
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WE
CABLE FLYE
3
12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNE
TOGETHER (NOT YOUR HANDS)
CRUNCH
3
12
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR
YOUR ARMS
DUMBBELL SKULL CRUSHER
3
12
8
1-2MIN
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HE
LET YOUR UPPER ARM MOVE
FULL BODY #3
SETS
REPS
RPE
REST
FRONT SQUAT
3
10
8
2-3MIN
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YO
LEAN FORWARD
DUMBBELL INCLINE PRESS
3
8
7
2-3MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRES
REVERSE GRIP LAT PULLDOWN
3
10
8
2-3MIN
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE S
WIDTH GRIP
BARBELL HIP THRUST
3
12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YO
USE A PAD
SEATED FACE PULL
3
12
8
1-2MIN
DUMBBELL LATERAL RAISE
3
10
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES
LYING LEG CURL
3
10
8
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE TH
MOVE
2
3
NOTES
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
SUMO DEADLIFT
1
2
3
3
NOTES
NOTES
PULL YOUR ARMS BACK AND OUT
4 WEEK STRENGTH
BASE
WEEK 4: DAYS 1-3
NOTES
LSRPE
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
WS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
D STAY FIRM ON THE BENCH
OWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
TH GRIP
UTRAL LOWER BACK, SET YOUR HIPS BACK,
YOUR SPINE TO ROUND
A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
WAY UP TO YOUR TOES, STRETCH YOUR CALVES
M, DON’T BOUNCE
R PINKY INTO THE HANDLE HARDER THAN YOUR
NGER
NOTES
LSRPE
TS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OR TO MOVING IT OFF THE GROUND
GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
T OF THE WAY, PRESS UP AND SLIGHTLY BACK
SCAPULAE DURING THE CONCENTRIC, PROTRACT
E DURING THE ECCENTRIC
ZING YOUR QUADS TO MAKE THE WEIGHT MOVE
PULAE RETRACTED, PULL YOUR INNER ELBOWS
T YOUR HANDS)
ING YOUR SPINE, DON'T YANK YOUR HEAD WITH
S IN LINE WITH THE TOP OF YOUR HEAD, DON'T
RM MOVE
NOTES
LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
D
R SCAPULAE RETRACTED AND DEPRESSED
S DOWN AGAINST YOUR SIDES, USE SHOULDER
ND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
ULL YOUR ARMS BACK AND OUT
BELL SUCH THAT YOUR PINKY COMES UP FIRST
NG YOUR HAMSTRINGS TO MAKE THE WEIGHT
LSRPE
JEFF NIPPARD’S
FUNDAMENTALS PROGRAM /FULL BODY
4 WEEK M
BASE
FULL BODY #1
SETS
REPS
RPE
REST
BACK SQUAT
3
10
8
3-4MIN
DUMBBELL SEATED SHOULDER
PRESS
3
10
8
3-4MIN
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SH
KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR NON-DOMINANT ARM, MATCH R
DOMINANT ARM
BARBELL HIP THRUST
3
8
9
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YO
USE A PAD
PEC DECK
3
15
9
1-2MIN
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNE
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK
3
15
9
1-2MIN
PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT
CABLE LATERAL RAISE
3
12
9
1-2MIN
SETS
REPS
RPE
REST
3
3
8
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL TH
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GRO
3
5
7
3-4MIN
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAIN
SIDES
3
12
8
2-3MIN
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
YOUR SIDES
BS SQUAT
3
12
8
1-2MIN
ASSISTED DIP
3
12
8
1-2MIN
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FOR
BICYCLE CRUNCH
3
10
7
1-2MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT
SINGLE-ARM CABLE CURL
3
12
8
1-2MIN
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP
BEHIND YOUR TORSO
FULL BODY #3
SETS
REPS
RPE
REST
BACK SQUAT
3
5
8
2-3MIN
BARBELL BENCH PRESS
3
10
8
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN
3
15
8
2-3MIN
PALMS FACING EACH OTHER. PULL YOUR ELBOWS A
YOUR SIDES
LYING LEG CURL
3
12
8
2-3MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE TH
MOVE
SEATED FACE PULL
3
15
8
1-2MIN
SINGLE-ARM ROPE TRICEP
EXTENSION
3
12
8
1-2MIN
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YO
ARM
STANDING CALF RAISE
3
10
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YO
AT THE BOTTOM, DON’T BOUNCE
FULL BODY #2
SUMO DEADLIFT
CLOSE-GRIP BENCH PRESS
BARBELL ROW
1
60
2
60
3
NOTES
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
60
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT O
YOUR SIDE
1
2
3
NOTES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YO
LEAN FORWARD
1
2
3
NOTES
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
PULL YOUR ARMS BACK AND OUT
4 WEEK MODIFIED STRENGTH
BASE
WEEK 5: DAYS 1-3
NOTES
LSRPE
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
ELL ALL THE WAY DOWN TO YOUR SHOULDERS,
UPRIGHT
OUR NON-DOMINANT ARM, MATCH REPS WITH
M
ND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
APULAE RETRACTED, PULL YOUR INNER ELBOWS
T YOUR HANDS)
SCAPULAE, SWEEP THE WEIGHT OUT AND BACK
OM THE MACHINE, ARMS STRAIGHT OUT TO
NOTES
LSRPE
ATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
R PRIOR TO MOVING IT OFF THE GROUND
DTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
NCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
D
A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
XING AND ROTATING YOUR SPINE, BRING YOUR
O RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
OM THE CABLE YOU ARE USING, KEEP YOUR ARM
TORSO
NOTES
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
WS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
D STAY FIRM ON THE BENCH
EACH OTHER. PULL YOUR ELBOWS AGAINST
NG YOUR HAMSTRINGS TO MAKE THE WEIGHT
ULL YOUR ARMS BACK AND OUT
EHIND YOUR TORSO, DON'T MOVE YOUR UPPER
WAY UP TO YOUR TOES, STRETCH YOUR CALVES
M, DON’T BOUNCE
LSRPE
JEFF NIPPARD’S
FUNDAMENTALS PROGRAM /FULL BODY
4 WEEK M
BASE
FULL BODY #1
SETS
REPS
RPE
REST
BACK SQUAT
3
8
8
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
DUMBBELL SEATED SHOULDER
PRESS
3
10
8
3-4MIN
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SH
KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR NON-DOMINANT ARM, MATCH R
DOMINANT ARM
BARBELL HIP THRUST
3
8
9
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YO
USE A PAD
PEC DECK
3
15
9
1-2MIN
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNE
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK
3
15
9
1-2MIN
PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT
CABLE LATERAL RAISE
3
12
9
1-2MIN
SETS
REPS
RPE
REST
3
3
8
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL TH
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GRO
3
5
7
3-4MIN
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAIN
SIDES
3
12
8
2-3MIN
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
YOUR SIDES
BS SQUAT
3
12
8
1-2MIN
ASSISTED DIP
3
12
8
1-2MIN
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FOR
BICYCLE CRUNCH
3
10
7
1-2MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT
SINGLE-ARM CABLE CURL
3
12
8
1-2MIN
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP
BEHIND YOUR TORSO
FULL BODY #3
SETS
REPS
RPE
REST
BACK SQUAT
3
5
8
2-3MIN
BARBELL BENCH PRESS
3
10
8
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN
3
15
8
2-3MIN
PALMS FACING EACH OTHER. PULL YOUR ELBOWS A
YOUR SIDES
LYING LEG CURL
3
12
8
2-3MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE TH
MOVE
SEATED FACE PULL
3
15
8
1-2MIN
SINGLE-ARM ROPE TRICEP
EXTENSION
3
12
8
1-2MIN
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YO
ARM
STANDING CALF RAISE
3
10
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YO
AT THE BOTTOM, DON’T BOUNCE
FULL BODY #2
SUMO DEADLIFT
CLOSE-GRIP BENCH PRESS
BARBELL ROW
1
2
3
NOTES
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT O
YOUR SIDE
1
2
3
NOTES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YO
LEAN FORWARD
1
2
3
NOTES
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
PULL YOUR ARMS BACK AND OUT
4 WEEK MODIFIED STRENGTH
BASE
WEEK 6: DAYS 1-3
NOTES
LSRPE
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
ELL ALL THE WAY DOWN TO YOUR SHOULDERS,
UPRIGHT
OUR NON-DOMINANT ARM, MATCH REPS WITH
M
ND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
APULAE RETRACTED, PULL YOUR INNER ELBOWS
T YOUR HANDS)
SCAPULAE, SWEEP THE WEIGHT OUT AND BACK
OM THE MACHINE, ARMS STRAIGHT OUT TO
NOTES
LSRPE
ATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
R PRIOR TO MOVING IT OFF THE GROUND
DTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
NCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
D
A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
XING AND ROTATING YOUR SPINE, BRING YOUR
O RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
OM THE CABLE YOU ARE USING, KEEP YOUR ARM
TORSO
NOTES
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
WS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
D STAY FIRM ON THE BENCH
EACH OTHER. PULL YOUR ELBOWS AGAINST
NG YOUR HAMSTRINGS TO MAKE THE WEIGHT
ULL YOUR ARMS BACK AND OUT
EHIND YOUR TORSO, DON'T MOVE YOUR UPPER
WAY UP TO YOUR TOES, STRETCH YOUR CALVES
M, DON’T BOUNCE
LSRPE
JEFF NIPPARD’S
FUNDAMENTALS PROGRAM /FULL BODY
4 WEEK M
BASE
FULL BODY #1
SETS
REPS
RPE
REST
BACK SQUAT
3
8
8
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
DUMBBELL SEATED SHOULDER
PRESS
3
10
8
3-4MIN
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SH
KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR NON-DOMINANT ARM, MATCH R
DOMINANT ARM
BARBELL HIP THRUST
3
8
9
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YO
USE A PAD
PEC DECK
3
15
9
1-2MIN
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNE
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK
3
15
9
1-2MIN
PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT
CABLE LATERAL RAISE
3
12
9
1-2MIN
SETS
REPS
RPE
REST
3
3
8
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL TH
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GRO
3
5
7
3-4MIN
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAIN
SIDES
3
12
8
2-3MIN
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
YOUR SIDES
BS SQUAT
3
12
8
1-2MIN
ASSISTED DIP
3
12
8
1-2MIN
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FOR
BICYCLE CRUNCH
3
10
7
1-2MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT
SINGLE-ARM CABLE CURL
3
12
8
1-2MIN
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP
BEHIND YOUR TORSO
FULL BODY #3
SETS
REPS
RPE
REST
BACK SQUAT
3
5
8
2-3MIN
BARBELL BENCH PRESS
3
10
8
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN
3
15
8
2-3MIN
PALMS FACING EACH OTHER. PULL YOUR ELBOWS A
YOUR SIDES
LYING LEG CURL
3
12
8
2-3MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE TH
MOVE
SEATED FACE PULL
3
15
8
1-2MIN
SINGLE-ARM ROPE TRICEP
EXTENSION
3
12
8
1-2MIN
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YO
ARM
STANDING CALF RAISE
3
10
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YO
AT THE BOTTOM, DON’T BOUNCE
FULL BODY #2
SUMO DEADLIFT
CLOSE-GRIP BENCH PRESS
BARBELL ROW
1
2
3
NOTES
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT O
YOUR SIDE
1
2
3
NOTES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YO
LEAN FORWARD
1
2
3
NOTES
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
PULL YOUR ARMS BACK AND OUT
4 WEEK MODIFIED STRENGTH
BASE
WEEK 7: DAYS 1-3
NOTES
LSRPE
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
ELL ALL THE WAY DOWN TO YOUR SHOULDERS,
UPRIGHT
OUR NON-DOMINANT ARM, MATCH REPS WITH
M
ND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
APULAE RETRACTED, PULL YOUR INNER ELBOWS
T YOUR HANDS)
SCAPULAE, SWEEP THE WEIGHT OUT AND BACK
OM THE MACHINE, ARMS STRAIGHT OUT TO
NOTES
LSRPE
ATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
R PRIOR TO MOVING IT OFF THE GROUND
DTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
NCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
D
A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
XING AND ROTATING YOUR SPINE, BRING YOUR
O RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
OM THE CABLE YOU ARE USING, KEEP YOUR ARM
TORSO
NOTES
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
WS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
D STAY FIRM ON THE BENCH
EACH OTHER. PULL YOUR ELBOWS AGAINST
NG YOUR HAMSTRINGS TO MAKE THE WEIGHT
ULL YOUR ARMS BACK AND OUT
EHIND YOUR TORSO, DON'T MOVE YOUR UPPER
WAY UP TO YOUR TOES, STRETCH YOUR CALVES
M, DON’T BOUNCE
LSRPE
JEFF NIPPARD’S
FUNDAMENTALS PROGRAM /FULL BODY
4 WEEK M
BASE
FULL BODY #1
SETS
REPS
RPE
REST
BACK SQUAT
3
8
8
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
DUMBBELL SEATED SHOULDER
PRESS
3
10
8
3-4MIN
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SH
KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR NON-DOMINANT ARM, MATCH R
DOMINANT ARM
BARBELL HIP THRUST
3
8
9
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YO
USE A PAD
PEC DECK
3
15
9
1-2MIN
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNE
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK
3
15
9
1-2MIN
PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT
CABLE LATERAL RAISE
3
12
9
1-2MIN
SETS
REPS
RPE
REST
3
3
8
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL TH
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GRO
3
5
7
3-4MIN
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAIN
SIDES
3
12
8
2-3MIN
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
YOUR SIDES
BS SQUAT
3
12
8
1-2MIN
ASSISTED DIP
3
12
8
1-2MIN
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FOR
BICYCLE CRUNCH
3
10
7
1-2MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT
SINGLE-ARM CABLE CURL
3
12
8
1-2MIN
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP
BEHIND YOUR TORSO
FULL BODY #3
SETS
REPS
RPE
REST
BACK SQUAT
3
5
8
2-3MIN
BARBELL BENCH PRESS
3
10
8
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN
3
15
8
2-3MIN
PALMS FACING EACH OTHER. PULL YOUR ELBOWS A
YOUR SIDES
LYING LEG CURL
3
12
8
2-3MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE TH
MOVE
SEATED FACE PULL
3
15
8
1-2MIN
SINGLE-ARM ROPE TRICEP
EXTENSION
3
12
8
1-2MIN
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YO
ARM
STANDING CALF RAISE
3
10
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YO
AT THE BOTTOM, DON’T BOUNCE
FULL BODY #2
SUMO DEADLIFT
CLOSE-GRIP BENCH PRESS
BARBELL ROW
1
2
3
NOTES
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT O
YOUR SIDE
1
2
3
NOTES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YO
LEAN FORWARD
1
2
3
NOTES
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR K
LATERALLY
PULL YOUR ARMS BACK AND OUT
4 WEEK MODIFIED STRENGTH
BASE
WEEK 8: DAYS 1-3
NOTES
LSRPE
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
ELL ALL THE WAY DOWN TO YOUR SHOULDERS,
UPRIGHT
OUR NON-DOMINANT ARM, MATCH REPS WITH
M
ND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
APULAE RETRACTED, PULL YOUR INNER ELBOWS
T YOUR HANDS)
SCAPULAE, SWEEP THE WEIGHT OUT AND BACK
OM THE MACHINE, ARMS STRAIGHT OUT TO
NOTES
LSRPE
ATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
R PRIOR TO MOVING IT OFF THE GROUND
DTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
NCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
D
A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
XING AND ROTATING YOUR SPINE, BRING YOUR
O RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
OM THE CABLE YOU ARE USING, KEEP YOUR ARM
TORSO
NOTES
DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
WS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
D STAY FIRM ON THE BENCH
EACH OTHER. PULL YOUR ELBOWS AGAINST
NG YOUR HAMSTRINGS TO MAKE THE WEIGHT
ULL YOUR ARMS BACK AND OUT
EHIND YOUR TORSO, DON'T MOVE YOUR UPPER
WAY UP TO YOUR TOES, STRETCH YOUR CALVES
M, DON’T BOUNCE
LSRPE