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
Lower #3
Upper #3
Week 3
Full Body 1:
Squat, OHP
Full Body 2:
Deadlift, Bench
Press
Deadlift, Bench
Press
Full Body 3:
Squat, Dip
Full Body 4:
Deadlift, Bench
Press
Full Body 5: Arm
& Pump Day
& Pump Day
Week 4
Lower #1
Upper #1
Lower #2
Lower #2
Upper #2
Lower #3
Upper #3
Week 5
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 6
Lower #1
Upper #1
Lower #2
Upper #2
Lower #3
Upper #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
Upper #1
Lower #2
Upper #2
Lower #3
Upper #3
Week 9
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
If you are not feeling well recovered after comp
from Weeks 7-9, you will likely perform better b
-
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 bodybui
Run Week 10B only if you have competitiv
MAX TEST
Week 10A
Squat test
Bench test
Deadlift test
MAX TESTING OPTION B: Im
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
information storage retrieval system without th
Readers should be aware that Internet Web site
Limit of Liability/Disclaimer of Warranty: While
accuracy or completeness of the contents of thi
representatives or written sales materials. The a
the publisher nor the author shall be liable for a
The contents of this document are not intended
document is at the sole choice and risk of the re
JEFF NIPPARD'S P
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
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
0
Pause deadlift
Pause barbell bench press
Chest-supported T-Bar row OR Pendlay
row
Nordic ham curl
Dumbbell shrug
A1. Barbell or EZ bar curl
4
3
A2. Floor skull crusher
1
B1. Incline dumbbell curl (reverse 21's)
0
1
0
0
1
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
1
1
Face pull
0
Dumbbell lateral raise
Concentration bicep curl
0
0
Back squat
4
Good morning
2
Leg extension
1
Standing calf raise
Banded lateral walk or hip abduction
V sit-up
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
1
Barbell 45° hyperextension or hip thrust
1
Seated calf raise
0
Hanging leg raise
0
Neck flexion/extension (optional)
1
"Flat-back" barbell bench press
3
Eccentric-accentuated 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
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
0
Pause deadlift
Pause barbell bench press
Chest-supported T-Bar row OR Pendlay
row
Nordic ham curl
Dumbbell shrug
A1. Barbell or EZ bar curl
4
3
A2. Floor skull crusher
1
B1. Incline dumbbell curl (reverse 21's)
0
B2. Triceps pressdown (reverse 21's)
0
C1. Dumbbell lateral raise
0
1
0
0
1
C2. Band pull-apart
C3. Standing calf raise
C4. Bicycle crunch
Neck flexion/extension (optional)
0
0
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
1
1
Face pull
0
Dumbbell lateral raise
Concentration bicep curl
Back squat
0
0
4
Good morning
2
Leg extension
1
Standing calf raise
Banded lateral walk or hip abduction
V sit-up
0
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
1
1
4" block pull
4
Bulgarian split squat
1
Barbell 45° hyperextension or hip thrust
1
Seated calf raise
0
Hanging leg raise
0
Neck flexion/extension (optional)
1
"Flat-back" barbell bench press
3
Eccentric-accentuated 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
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
0
Pause deadlift
Pause barbell bench press
Chest-supported T-Bar row OR Pendlay
row
Nordic ham curl
Dumbbell shrug
A1. Barbell or EZ bar curl
4
3
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
0
0
0
0
1
0
0
1
Neck flexion/extension (optional)
1
Semi-deload Week: Avoid failure a
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
1
1
Face pull
0
Dumbbell lateral raise
Concentration bicep curl
Back squat
Low-bar back squat
0
0
4
0
Leg extension
1
Standing calf raise
Banded lateral walk or hip abduction
0
0
V sit-up
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
1
Barbell 45° hyperextension or hip thrust
1
Seated calf raise
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
4
Weighted dip
2
Hanging leg raise
0
Lat pull-over
1
Incline dumbbell curl
1
Face pull
0
Deadlift
Pause barbell bench press
Chest-supported T-Bar row OR Pendlay
row
Nordic ham curl
Dumbbell shrug
A1. Barbell or EZ bar curl
4
3
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
1
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
0
1
1
3
Chin-up
1
Standing arnold dumbbell press
Chest-supported dumbbell row
1
1
Face pull
0
Dumbbell lateral raise
Concentration bicep curl
Low-bar back squat
0
0
4
Good morning
2
Leg extension
1
Standing calf raise
Banded lateral walk or hip abduction
V sit-up
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
1
1
4
Bulgarian split squat
1
Barbell 45° hyperextension or hip thrust
1
Seated calf raise
0
Hanging leg raise
0
Neck flexion/extension (optional)
1
"Flat-back" barbell bench press
3
Eccentric-accentuated pull-up
1
Weighted dip
Single-arm row
Barbell or EZ bar curl
2
1
1
Lean-away lateral raise
Bicycle crunch
0
0
Exercise
Warm-up Sets
Back squat
4
Squat walk-out (do not squat)
0
Overhead press
Glute Ham Raise
Helms row
Hammer curl
2
1
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
0
Pause deadlift
Pause barbell bench press
Chest-supported T-Bar row OR Pendlay
row
Nordic ham curl
Dumbbell shrug
A1. Barbell or EZ bar curl
4
3
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
1
0
0
1
ot feeling well recovered after completing Week 9 (achy joints, poor sleep
s 7-9, you will likely perform better by running the deload (Week 11) first,
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
t test maxes (move to Week 11) if you are feeling joint pain
t test maxes (move to Week 11) if you do not feel properly recovered
t test maxes (move to Week 11) if you do not have a good spotter
s should be done at a 9.5 RPE: It is not necessary to push to the point wher
to run?
Week 10A if you have mostly bodybuilding and strength goals
Week 10B only if you have competitive powerlifting goals
MAX TESTING OPTION A: Important! Choose either Week
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
2
Leg extension
1
Bicycle crunch
0
MAX TESTING OPTION B: Important! For competitive powerlifters only. Cho
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
2
Leg extension
1
Bicycle crunch
0
Full Deload Week: Avoid failure and
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
1
A1: Face pull
0
A2: Dumbbell lateral raise
B1: Concentration bicep curl
B2: Triceps pressdown
0
0
0
SUGGESTE
Back squat
Snatch-grip Romanian deadlift
4
2
Leg extension
1
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
0
0
0
1
3
1
2
1
0
A2. Upright row
0
B1: Barbell or EZ bar curl
B2. Skull crusher
0
0
SUGGESTE
2020 by Jeff Nippard. All rights reserved. No part of this document may be
n storage retrieval system without the written permission of the author, ex
ould be aware that Internet Web sites offered as citations and/or sources f
bility/Disclaimer of Warranty: While the author has used his best efforts a
completeness of the contents of this document and specifically disclaims
tives or written sales materials. The advice and strategies contained herein
er nor the author shall be liable for any loss of profit or any other commer
ts of this document are not intended for the treatment or prevention of di
s at the sole choice and risk of the reader.
JEFF NIPPARD'S POWERBUILDING SYSTEM - 5-6X/WEEK SPREA
PORTANT: In the light red cell below, type "kg" if using
grams or type "lbs" if using pounds (quotation marks not
included)
kg
Squat
Bench
Deadlift
OHP
120
95
180
65
Working Sets
Reps
Load (kg)
%1RM
1
2
3
3
3
3
3
1
2
5
8
8
8-10
12-15
20-25
4
3
10
90-95
85
45
75-80%
70%
70%
N/A
N/A
N/A
80%
82.5-87.5%
67,5%
145
77,5-82,5
65
3
15-20
N/A
3
3
5-8
8-10
N/A
N/A
SUGGESTED REST DAY
3
3
4
8
95
3
10-12
N/A
3
12-15
N/A
3
12-15
N/A
4
15-20
N/A
4
3
2
5
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
135
72,5
80%
N/A
75%
75%
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 (kg)
%1RM
3
3
145
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
10-12
12-15
N/A
N/A
2
15-20
N/A
2
3
15-20
12-15
N/A
N/A
80-85
72,5
3
6
90
2
10-12
N/A
3
12-15
N/A
3
3
3
15-20
15-20
12-15
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
12
N/A
2
8-10
N/A
3
15-20
N/A
52,5
75%
80%
3
10-12
N/A
3
12/12
N/A
3
10
N/A
2
AMRAP
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 (kg)
%1RM
1
2
3
2
3
3
4
1
2
8
6
8
8-10
12-15
20-25
2
6
8
87,5-92,5
90
47,5
72.5-77.5%
75%
72,5%
N/A
N/A
N/A
85%
75-80%
72,5%
2
15-20
152,5
72,5-75
70
N/A
3
3
5-8
8
N/A
N/A
SUGGESTED REST DAY
4
3
4
8
95
3
10-12
N/A
3
12-15
N/A
2
12-15
N/A
4
15-20
N/A
4
4
2
5
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
20
N/A
140
72,5
80%
N/A
77,5%
75%
3
3
3
3
20
12
15
15/15
N/A
N/A
N/A
N/A
SUGGESTED REST DAY
Working Sets
Reps
Load (kg)
%1RM
1
3
2
3
157,5-167,5
145
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
10-12
12-15
N/A
N/A
2
15-20
N/A
2
3
3
15-20
12-15
6
N/A
N/A
75%
2
10-12
72,5
90
N/A
3
12-15
N/A
3
3
3
15-20
15-20
12-15
N/A
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
15-20
8-10
N/A
N/A
2
4
N/A
2
12
N/A
2
8-10
N/A
3
15-20
N/A
3
10-12
N/A
3
12/12
N/A
52,5
80%
3
10
N/A
2
AMRAP
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 (kg)
%1RM
1
2
3
2
3
3
3
1
2
3
4
8
8-10
12-15
20-25
3
4
6
100-105
95
50
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
152,5
77,5-82,5
75
SUGGESTED REST DAY
3
3
6
8
92,5
3
10-12
N/A
3
12-15
N/A
2
12-15
N/A
4
15-20
N/A
4
3
2
6
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
20
20
12
15
N/A
N/A
N/A
N/A
147,5
72,5
77,5%
N/A
82,5%
75%
3
15/15
N/A
SUGGESTED REST DAY
Week: Avoid failure and train lighter this week to promote recovery and to prepar
Working Sets
Reps
Load (kg)
%1RM
3
4
145
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
10-12
12-15
N/A
N/A
2
15-20
N/A
2
3
1
2
15-20
12-15
1
7
N/A
N/A
90-95%
75%
3
12-15
N/A
3
3
15-20
15-20
N/A
N/A
72,5
107,5-115
90
3
12-15
N/A
3
4
2
10-12
N/A
2
AMRAP
N/A
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
12
N/A
2
8-10
N/A
3
15-20
N/A
3
10-12
N/A
3
12/12
N/A
3
10
N/A
52,5
82,5%
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 (kg)
%1RM
1
3
102,5-107,5
85-90%
2
4
2
2
3
4
1
2
2
8
8-10
12-15
20-25
2
3
4
102,5
45
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
135
80-85
75
SUGGESTED REST DAY
4
6
92,5
77,5%
3
8
N/A
3
10-12
N/A
3
12-15
N/A
2
12-15
N/A
3
15-20
N/A
1
4
3
6
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
152,5-162,5
72,5
85-90%
75%
SUGGESTED REST DAY
Working Sets
Reps
Load (kg)
%1RM
3
5
145
80%
2
8
N/A
3
3
3
2
12-15
6-8
8-10
7
N/A
N/A
N/A
77,5%
3
8-10
N/A
2
2
10-12
12-15
N/A
N/A
2
15-20
N/A
3
3
3
15-20
12-15
7
N/A
N/A
75%
2
10-12
N/A
3
12-15
N/A
3
3
3
15-20
15-20
12-15
N/A
N/A
N/A
72,5
90
3
3/3
52,5
82,5%
2
2
2
3
10-12
12
10
15-20
N/A
N/A
N/A
N/A
2
15-20
N/A
2
2
2
15-20
8-10
4
N/A
N/A
N/A
2
12
N/A
2
8-10
N/A
3
15-20
N/A
3
10-12
N/A
3
12/12
N/A
3
10
N/A
2
AMRAP
N/A
2
2
3
10
10-12
12-15
N/A
N/A
N/A
2
2
30
10-12
N/A
N/A
SUGGESTED REST DAY
Working Sets
Reps
Load (kg)
%1RM
1
2
105-110
87.5-92.5%
1
10sec
120
100%
3
2
2
3
6
8-10
12-15
20-25
52,5
80%
N/A
N/A
N/A
3
4
145
80%
1
2
2
2
82,5-87,5
82,5
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
100
82,5%
N/A
3
10-12
N/A
3
12-15
N/A
2
12-15
N/A
3
15-20
N/A
4
3
2
5
3
10
N/A
3
3
3
6-8
20-25
12
N/A
N/A
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
135
72,5
75%
77,5%
SUGGESTED REST DAY
IMPORTANT NOTES ABOUT WEEK 10
hy joints, poor sleep, low energy) you should run Week 11 first and then ru
oad (Week 11) first, and then running the max test week (Week 10) after.
u have to dump the bar)
pain
erly recovered
ood spotter
h to the point where you actually fail. I recommend stopping at the point
goals
ls
ant! Choose either Week 10A or Week 10B. Do not run both weeks. See Page 88 in the program
Working Sets
Reps
Load (kg)
%1RM
1
AMRAP
107,5
90,0%
2
4
3
12
12
12
N/A
N/A
N/A
SUGGESTED 1-2 REST DAYS
1
3
2
3
AMRAP
85
90,0%
8-10
N/A
15-20
N/A
12
N/A
SUGGESTED 1-2 REST DAYS
1
AMRAP
162,5
90,0%
3
10
N/A
3
12
N/A
4
15
N/A
ve powerlifters only. Choose either Week 10A or Week 10B. Do not run both weeks. See Page
Working Sets
Reps
Load (kg)
%1RM
1-3
1
120-125
100-105%
2
4
3
12
12
12
1-3
1
3
2
8-10
15-20
N/A
N/A
N/A
SUGGESTED 1-2 REST DAYS
95-100
100-105%
N/A
N/A
3
12
N/A
SUGGESTED 1-2 REST DAYS
1-3
1
3
10
N/A
3
12
N/A
4
15
N/A
180-190
100-105%
eek: Avoid failure and train lighter this week before running back through Week 1
Working Sets
Reps
Load (kg)
%1RM
2
3
135
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
12-15
N/A
2
15-20
N/A
70
72,5%
N/A
50
75%
2
15-20
N/A
2
12-15
N/A
2
12-15
N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
2
2
6
8
85
70%
N/A
2
12-15
N/A
3
3
3
3
3
2
3
2
2
15-20
15-20
12-15
12/12
10
10
6
10
15-20
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
N/A
2
15-20
N/A
3
12-15
N/A
3
8-10
N/A
SUGGESTED REST DAY (1-2 days off depending on your schedule)
DISCLAIMER
document may be used or reproduced by any means: graphic, electronic,
ion of the author, except in the case of brief quotations embodied in critica
ons and/or sources for further information may have changed or disappea
ed his best efforts and knowledge in researching and preparing this docum
pecifically disclaims any implied warranties of merchantability or fitness fo
ies contained herein may not be suitable for your particular situation. You
r any other commercial damages, including but not limited to special, incid
t or prevention of disease, nor as a substitute for medical treatment, nor a
X/WEEK SPREADSHEET
RPE
Rest
7,5
N/A
N/A
7
9
10
N/A
8,5
N/A
3-4 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
8
1-2 min
9
1-2 min
9
1-2 min
N/A
N/A
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
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
1-2 min
1-2 min
9
1-2 min
10
9
1-2 min
1-2 min
N/A
3-4 min
7
2-3 min
9
1-2 min
9
9
9
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
2-3 min
7
1-2 min
9
1-2 min
8
1-2 min
8
1-2 min
7
2-3 min
10
2-3 min
8
9
9
10
9
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
N/A
8
3-4 min
2-3 min
9
1-2 min
8
1-2 min
9
1-2 min
9
1-2 min
N/A
N/A
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
30sec
9
9
9
8
30sec
30sec
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
2-3 min
1-2 min
9
1-2 min
10
9
N/A
1-2 min
1-2 min
3-4 min
7
2-3 min
9
1-2 min
9
9
9
1-2 min
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
30sec
1-2 min
8
4-5 min
7
2-3 min
7
1-2 min
9
1-2 min
8
1-2 min
8
1-2 min
7
2-3 min
10
2-3 min
8
9
9
10
9
2-3 min
1-2 min
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
9
1-2 min
9
1-2 min
N/A
N/A
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
30sec
30sec
30sec
30sec
8
1-2 min
overy 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
2-3 min
1-2 min
8
1-2 min
8
8
9
N/A
1-2 min
1-2 min
4-5 min
3-4 min
8
1-2 min
8
8
1-2 min
1-2 min
8
1-2 min
N/A
3-4 min
7
2-3 min
10
2-3 min
7
7
1-2 min
1-2 min
7
30sec
7
30sec
7
1-2 min
6
4-5 min
6
2-3 min
6
1-2 min
8
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
3-4 min
8
2-3 min
9
1-2 min
9
1-2 min
9
1-2 min
9
1-2 min
8,5
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
9
9
N/A
1-2 min
1-2 min
1-2 min
3-4 min
8
2-3 min
9
9
2-3 min
1-2 min
10
1-2 min
10
10
N/A
1-2 min
1-2 min
3-4 min
7
2-3 min
9
1-2 min
10
10
10
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
30sec
1-2 min
4-5 min
7
2-3 min
7
1-2 min
9
1-2 min
8
1-2 min
8
1-2 min
7
2-3 min
10
2-3 min
8
9
9
2-3 min
1-2 min
1-2 min
10
9
1-2 min
1-2 min
RPE
Rest
8,5
4-5 min
NO REPS
4-5 min
N/A
7
9
10
2-3 min
1-2 min
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
K 10
9
1-2 min
9
1-2 min
N/A
N/A
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
9
8
30sec
30sec
30sec
30sec
1-2 min
1 first and then run the Week 10 max testing. If you have accumulated suff
(Week 10) after.
pping at the point where you don’t think you could get another rep with go
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
8
2-3 min
1-2 min
1-2 min
9,5
4-5 min
6
2-3 min
7
1-2 min
8
1-2 min
n 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
8
1-2 min
9,5
4-5 min
6
2-3 min
7
1-2 min
8
1-2 min
ack 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
1-2 min
8
30sec
8
8
8
on your schedule)
30sec
30sec
30sec
N/A
6
3-4 min
2-3 min
7
1-2 min
8
8
8
8
6
6
7
8
8
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
on your schedule)
30sec
30sec
aphic, electronic, or mechanical, including photocopying, recording, taping
embodied in critical articles or reviews.
anged or disappeared between the time this book was written and when it
paring this document, he makes no representations or warranties with res
bility or fitness for a particular purpose. No warranty may be created or ex
ular situation. You should consult with a medical professional where appro
ed to special, incidental, consequential, or other damages.
l treatment, nor as an alternative to medical advice. Utilizing the informati
ET
Copyright 2020 by Jeff Nippard. All rights reserved.
Notes
Focus on technique and explosive power!
Keep back angle and form consistent across all reps
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR
machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle
hard!
Conventional or sumo: use whatever
stance you are stronger
with
Top set. Leave 1 (maybe 2) reps in the tank. Hard set.
Quick 1 second pause on the chest on each rep
Machine, band or weighted, 1 second isometric hold at the
top of each 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 weak arm
Can use cable/rope or band, retract your shoulder blades as
you pull
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
legthe
curl
Feel a stretch on the traps at
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 you
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 top 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 lowbar, 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
accessof each rep, full squeeze at
1-2 second pause at the bottom
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 hit 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 pull
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 quads
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
slightly 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 reach shoulder height.
Do these on a bench, constant tension on triceps
Do block pulls from a 5" block (can stack 45lb + 10lb bumper
plates as blocks)
12 reps each leg, keep your torso upright, constant-tension
on quads
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 back. Minimize leg drive.
3 second negative on every rep, maintain controlled form for
all reps
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 each 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 weak arm
Can use cable/rope or band, retract your shoulder blades as
you pull
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
legthe
curl
Feel a stretch on the traps at
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 you
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 top 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 lowbar, 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
accessof each rep, full squeeze at
1-2 second pause at the bottom
toppause on the chest, explode
Set up a comfortable arch, the
slight
up
Underhand grip, pull your chest to the bar, add weight if
needed to hit 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 pull
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 quads
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), be 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 quads
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 back. Minimize leg drive.
3 second negative on every rep, maintain controlled form for
all reps
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 each 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 weak arm
Can use cable/rope or band, retract your shoulder blades as
you pull
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
legthe
curl
Feel a stretch on the traps at
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 you
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 top 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
e 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 lowbar, 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
accessof each rep, full squeeze at
1-2 second pause at the bottom
toppause on the chest, explode
Set up a comfortable arch, the
slight
up
Underhand grip, pull your chest to the bar, add weight if
needed to hit 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 pull
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 quads
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
slightly 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 to 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 reach 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 quads
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 back. 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 each 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 weak arm
Can use cable/rope or band, retract your shoulder blades as
you pull
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
legthe
curl
Feel a stretch on the traps at
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 you
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 top 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 lowbar, 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
accessof each rep, full squeeze at
1-2 second pause at the bottom
toppause on the chest, explode
Set up a comfortable arch, the
slight
up
Underhand grip, pull your chest to the bar, add weight if
needed to hit 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 pull
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 quads
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 quads
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 back. Minimize leg drive.
3 second negative on every rep, maintain controlled form for
all reps
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 week.
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 each 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 weak arm
Can use cable/rope or band, retract your shoulder blades as
you pull
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
legthe
curl
Feel a stretch on the traps at
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 you
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 top 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
Week 10 max testing. If you have accumulated sufficient fatigue
you don’t think you could get another rep with good form.
suggestions on which week to run.
Notes
As many reps as possible. Always use a spotter and good
form. Aim to 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 to hit 3+ reps
Do lying leg curl machine or nordic ham curl if no machine
access connection with middle
Arc the dumbbell out, mind-muscle
fibers
Can do with cables or bands,
squeeze triceps to move the
weight
As many reps as possible. Always use a spotter and good
form. Aim to hit 3+ reps
Reset each rep (don't touch-and-press)
Use bands if no machine access, mind-muscle connection
with quads
Focus on rounding your back as you crunch hard!
e program PDF for suggestions on which week to run.
Notes
Aim for a new PR. Start with 100% and increase by ~2.5%
every attempt 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 attempt 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 connection with middle
Arc the dumbbell out, mind-muscle
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 quads
Focus on rounding your back as you crunch hard!
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 lowbar, do pause high-bar (2 sec pause)
Do lying leg curl machine or nordic ham curl if no machine
accessof each rep, full squeeze at
1-2 second pause at the bottom
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 hit RPE
Squeeze your glutes to keep your torso upright, press up and
slightly back
Lie on an incline bench and do rows - pull with lats!
Can use cable/rope or band, retract your shoulder blades as
you pull
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 quads
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with
glutes
Think about squeezing your upper and lower abs together
12 reps flexion (front of neck), 12 reps extension (back of
neck)
Shoulder width grip, tuck your elbows in closer to your torso
Lie on an incline bench and do rows - pull with lats!
Do 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 reach shoulder height.
Focus on the mind-muscle connection
Barbell or EZ bar, do these on a bench, constant tension on
triceps
hanical, including photocopying, recording, taping or by any
es or reviews.
ween the time this book was written and when it is read.
makes no representations or warranties with respect to the
icular purpose. No warranty may be created or extended by sales
consult with a medical professional where appropriate. Neither
consequential, or other damages.
ernative to medical advice. Utilizing the information within this