JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 1: DAYS 1-4
DAY 1
BLOCK 1
8 WEEK TECHNIQUE PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
5
70%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEADLIFT
2
8
65%
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST
3
10-12
6
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD
DUMBBELL WALKING LUNGE
2
20 EACH LEG
7
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR REAR LEG
A1: LEG EXTENSION
3
15
7
0 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
3
15
7
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 20
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
3
4
75%
2-3MIN
1
2
3
4
DAY 3
NOTES
LSRPE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
DUMBBELL SEATED SHOULDER PRESS
3
8-10
7
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
WEIGHTED DIP
3
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°, KEEP
YOUR SCAPULAE RETRACTED
LOW-TO-HIGH CABLE FLYE
3
12-15
8
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
DUMBBELL ISOLATERAL SKULL
CRUSHER
3
12
8
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED POSITION INLINE
WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL OVER YOUR HEAD (NOT IN
FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT
3
6
7
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT THE ROM
SHORT IF YOU CAN'T MAINTAIN THIS POSITION
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
4
6-8
7
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
7
2-3MIN
INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR LOWER
CHEST, KEEP YOUR TORSO MOTIONLESS
MACHINE HIGH ROW
3
10-12
8
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
8
1-2MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL
3
20
9
0MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
1
2
3
4
NOTES
A2: SUPINATED EZ BAR CURL
3
15
9
1-2MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
LEGS #2
SETS
REPS
RPE/%1RM
REST
DEADLIFT
4
4
72.50%
3-4MIN
FRONT SQUAT
3
6-8
60%
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH
3
20
8
1-2MIN
FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
1
2
3
4
NOTES
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
SINGLE-LEG LEG PRESS
3
10-12
7
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
7
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL
3
12
7
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND
STANDING CALF RAISE
3
15
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 21
DAY 4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 1: DAYS 5-6
DAY 5
BLOCK 1
8 WEEK TECHNIQUE PHASE
PUSH #2
SETS
REPS
RPE/%1RM
REST
CLOSE-GRIP BENCH PRESS
3
6
70%
2-3MIN
1
2
3
4
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS
3
5
80%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF
THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
7
1-2MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK
3
15
7
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR HANDS
CABLE LATERAL RAISE
3
8
8
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
8
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
7
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
DAY 6
TOTAL SET VOLUME: 21
NOTES
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
NEUTRAL-GRIP PULLDOWN
3
10-12
8
2-3MIN
A1: CABLE SEATED ELBOWS OUT ROW
3
10
8
0MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND "SHRUG UP TO
YOUR EARS"
1
2
3
4
NOTES
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
CABLE REVERSE FLYE
3
20
8
0MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 2: DAYS 1-4
DAY 1
BLOCK 1
8 WEEK TECHNIQUE PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
5
75%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEADLIFT
2
8
65%
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST
3
10-12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD
DUMBBELL WALKING LUNGE
2
20 EACH LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR REAR LEG
A1: LEG EXTENSION
3
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
3
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 20
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
3
4
80%
2-3MIN
1
2
3
4
DAY 3
NOTES
LSRPE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
DUMBBELL SEATED SHOULDER PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
WEIGHTED DIP
3
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°, KEEP
YOUR SCAPULAE RETRACTED
LOW-TO-HIGH CABLE FLYE
3
12-15
9
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
DUMBBELL ISOLATERAL SKULL
CRUSHER
3
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED POSITION INLINE
WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL OVER YOUR HEAD (NOT IN
FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT
3
6
8
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT THE ROM
SHORT IF YOU CAN'T MAINTAIN THIS POSITION
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR LOWER
CHEST, KEEP YOUR TORSO MOTIONLESS
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
1
2
3
4
NOTES
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
LEGS #2
SETS
REPS
RPE/%1RM
REST
DEADLIFT
4
4
77.50%
3-4MIN
FRONT SQUAT
3
6-8
60%
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH
3
20
9
1-2MIN
FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
1
2
3
4
NOTES
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
SINGLE-LEG LEG PRESS
3
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND
STANDING CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 21
DAY 4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 2: DAYS 5-6
DAY 5
BLOCK 1
8 WEEK TECHNIQUE PHASE
PUSH #2
SETS
REPS
RPE/%1RM
REST
CLOSE-GRIP BENCH PRESS
3
6
72.50%
2-3MIN
1
2
3
4
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS
3
5
80%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF
THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK
3
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR HANDS
CABLE LATERAL RAISE
3
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
DAY 6
TOTAL SET VOLUME: 21
NOTES
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
NEUTRAL-GRIP PULLDOWN
3
10-12
8
2-3MIN
A1: CABLE SEATED ELBOWS OUT ROW
3
10
8
0MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND "SHRUG UP TO
YOUR EARS"
1
2
3
4
NOTES
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
CABLE REVERSE FLYE
3
20
8
0MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 3: DAYS 1-4
DAY 1
BLOCK 1
8 WEEK TECHNIQUE PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
5
77.50%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEADLIFT
2
8
70%
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST
3
10-12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD
DUMBBELL WALKING LUNGE
2
20 EACH LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR REAR LEG
A1: LEG EXTENSION
3
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
3
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 20
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
3
4
82.50%
2-3MIN
1
2
3
4
DAY 3
NOTES
LSRPE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
DUMBBELL SEATED SHOULDER PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
WEIGHTED DIP
3
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°, KEEP
YOUR SCAPULAE RETRACTED
LOW-TO-HIGH CABLE FLYE
3
12-15
9
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
DUMBBELL ISOLATERAL SKULL
CRUSHER
3
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED POSITION INLINE
WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL OVER YOUR HEAD (NOT IN
FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT
3
6
8
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT THE ROM
SHORT IF YOU CAN'T MAINTAIN THIS POSITION
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR LOWER
CHEST, KEEP YOUR TORSO MOTIONLESS
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
1
2
3
4
NOTES
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
LEGS #2
SETS
REPS
RPE/%1RM
REST
DEADLIFT
4
4
80.00%
3-4MIN
FRONT SQUAT
3
6-8
65%
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH
3
20
9
1-2MIN
FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
1
2
3
4
NOTES
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
SINGLE-LEG LEG PRESS
3
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND
STANDING CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 21
DAY 4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 3: DAYS 5-6
DAY 5
BLOCK 1
8 WEEK TECHNIQUE PHASE
PUSH #2
SETS
REPS
RPE/%1RM
REST
CLOSE-GRIP BENCH PRESS
3
6
75.00%
2-3MIN
1
2
3
4
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS
3
5
82.50%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF
THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK
3
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR HANDS
CABLE LATERAL RAISE
3
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
DAY 6
TOTAL SET VOLUME: 21
NOTES
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
NEUTRAL-GRIP PULLDOWN
3
10-12
8
2-3MIN
A1: CABLE SEATED ELBOWS OUT ROW
3
10
8
0MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND "SHRUG UP TO
YOUR EARS"
1
2
3
4
NOTES
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
CABLE REVERSE FLYE
3
20
8
0MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 4: DAYS 1-4
DAY 1
BLOCK 1
8 WEEK TECHNIQUE PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
5
80.00%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEADLIFT
2
8
70%
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST
3
10-12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD
DUMBBELL WALKING LUNGE
2
20 EACH LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR REAR LEG
A1: LEG EXTENSION
3
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
3
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 20
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
3
4
85.00%
2-3MIN
1
2
3
4
DAY 3
NOTES
LSRPE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
DUMBBELL SEATED SHOULDER PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
WEIGHTED DIP
3
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°, KEEP
YOUR SCAPULAE RETRACTED
LOW-TO-HIGH CABLE FLYE
3
12-15
9
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
DUMBBELL ISOLATERAL SKULL
CRUSHER
3
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED POSITION INLINE
WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL OVER YOUR HEAD (NOT IN
FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT
3
6
8
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT THE ROM
SHORT IF YOU CAN'T MAINTAIN THIS POSITION
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR LOWER
CHEST, KEEP YOUR TORSO MOTIONLESS
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
1
2
3
4
NOTES
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
LEGS #2
SETS
REPS
RPE/%1RM
REST
DEADLIFT
4
4
82.50%
3-4MIN
FRONT SQUAT
3
6-8
65%
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH
3
20
9
1-2MIN
FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
1
2
3
4
NOTES
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
SINGLE-LEG LEG PRESS
3
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND
STANDING CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 21
DAY 4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 4: DAYS 5-6
DAY 5
BLOCK 1
8 WEEK TECHNIQUE PHASE
PUSH #2
SETS
REPS
RPE/%1RM
REST
CLOSE-GRIP BENCH PRESS
3
6
77.50%
2-3MIN
1
2
3
4
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS
3
5
82.50%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF
THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK
3
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR HANDS
CABLE LATERAL RAISE
3
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
DAY 6
TOTAL SET VOLUME: 21
NOTES
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
NEUTRAL-GRIP PULLDOWN
3
10-12
8
2-3MIN
A1: CABLE SEATED ELBOWS OUT ROW
3
10
8
0MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND "SHRUG UP TO
YOUR EARS"
1
2
3
4
NOTES
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
CABLE REVERSE FLYE
3
20
8
0MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 5: DAYS 1-4
DAY 1
BLOCK 1
8 WEEK TECHNIQUE PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
6
72.50%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEADLIFT
3
10
65%
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST
3
10-12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD
DUMBBELL WALKING LUNGE
2
20 EACH LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR REAR LEG
A1: LEG EXTENSION
3
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
3
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 21
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
3
4
85.00%
2-3MIN
1
2
3
4
DAY 3
NOTES
LSRPE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
DUMBBELL SEATED SHOULDER PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
WEIGHTED DIP
3
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°, KEEP
YOUR SCAPULAE RETRACTED
LOW-TO-HIGH CABLE FLYE
3
12-15
9
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
DUMBBELL ISOLATERAL SKULL
CRUSHER
3
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED POSITION INLINE
WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL OVER YOUR HEAD (NOT IN
FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT
3
6
8
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT THE ROM
SHORT IF YOU CAN'T MAINTAIN THIS POSITION
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR LOWER
CHEST, KEEP YOUR TORSO MOTIONLESS
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
1
2
3
4
NOTES
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
LEGS #2
SETS
REPS
RPE/%1RM
REST
DEADLIFT
4
6
72.50%
3-4MIN
FRONT SQUAT
3
6-8
67.50%
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH
3
20
9
1-2MIN
FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
1
2
3
4
NOTES
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
SINGLE-LEG LEG PRESS
3
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND
STANDING CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 23
DAY 4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 5: DAYS 5-6
DAY 5
BLOCK 1
8 WEEK TECHNIQUE PHASE
PUSH #2
SETS
REPS
RPE/%1RM
REST
CLOSE-GRIP BENCH PRESS
3
8
70.00%
2-3MIN
1
2
3
4
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS
3
6
80.00%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF
THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK
4
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR HANDS
CABLE LATERAL RAISE
4
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
DAY 6
TOTAL SET VOLUME: 23
NOTES
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
NEUTRAL-GRIP PULLDOWN
4
10-12
8
2-3MIN
A1: CABLE SEATED ELBOWS OUT ROW
3
10
8
0MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND "SHRUG UP TO
YOUR EARS"
1
2
3
4
NOTES
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
CABLE REVERSE FLYE
3
20
8
0MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 25
LSRPE
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 6: DAYS 1-4
DAY 1
BLOCK 1
8 WEEK TECHNIQUE PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
6
72.50%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEADLIFT
3
10
65%
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST
3
10-12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD
DUMBBELL WALKING LUNGE
2
20 EACH LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR REAR LEG
A1: LEG EXTENSION
3
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
3
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 21
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
3
4
85.00%
2-3MIN
1
2
3
4
DAY 3
NOTES
LSRPE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
DUMBBELL SEATED SHOULDER PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
WEIGHTED DIP
3
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°, KEEP
YOUR SCAPULAE RETRACTED
LOW-TO-HIGH CABLE FLYE
3
12-15
9
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
DUMBBELL ISOLATERAL SKULL
CRUSHER
3
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED POSITION INLINE
WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL OVER YOUR HEAD (NOT IN
FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT
3
6
8
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT THE ROM
SHORT IF YOU CAN'T MAINTAIN THIS POSITION
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR LOWER
CHEST, KEEP YOUR TORSO MOTIONLESS
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
1
2
3
4
NOTES
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
LEGS #2
SETS
REPS
RPE/%1RM
REST
DEADLIFT
4
6
72.50%
3-4MIN
FRONT SQUAT
3
6-8
67.50%
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH
3
20
9
1-2MIN
FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
1
2
3
4
NOTES
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
SINGLE-LEG LEG PRESS
3
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND
STANDING CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 23
DAY 4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 6: DAYS 5-6
DAY 5
BLOCK 1
8 WEEK TECHNIQUE PHASE
PUSH #2
SETS
REPS
RPE/%1RM
REST
CLOSE-GRIP BENCH PRESS
3
8
70.00%
2-3MIN
1
2
3
4
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS
3
6
80.00%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF
THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK
4
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR HANDS
CABLE LATERAL RAISE
4
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
DAY 6
TOTAL SET VOLUME: 23
NOTES
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
NEUTRAL-GRIP PULLDOWN
4
10-12
8
2-3MIN
A1: CABLE SEATED ELBOWS OUT ROW
3
10
8
0MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND "SHRUG UP TO
YOUR EARS"
1
2
3
4
NOTES
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
CABLE REVERSE FLYE
3
20
8
0MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 25
LSRPE
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 7: DAYS 1-4
DAY 1
BLOCK 1
8 WEEK TECHNIQUE PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
6
77.50%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEADLIFT
3
10
70%
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST
3
10-12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD
DUMBBELL WALKING LUNGE
2
20 EACH LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR REAR LEG
A1: LEG EXTENSION
3
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
3
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 21
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
3
5
82.50%
2-3MIN
1
2
3
4
DAY 3
NOTES
LSRPE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
DUMBBELL SEATED SHOULDER PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
WEIGHTED DIP
3
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°, KEEP
YOUR SCAPULAE RETRACTED
LOW-TO-HIGH CABLE FLYE
4
12-15
9
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
DUMBBELL ISOLATERAL SKULL
CRUSHER
4
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED POSITION INLINE
WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL OVER YOUR HEAD (NOT IN
FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT
3
6
8
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT THE ROM
SHORT IF YOU CAN'T MAINTAIN THIS POSITION
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR LOWER
CHEST, KEEP YOUR TORSO MOTIONLESS
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
1
2
3
4
NOTES
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
LEGS #2
SETS
REPS
RPE/%1RM
REST
DEADLIFT
4
6
80.00%
3-4MIN
FRONT SQUAT
3
6-8
65.00%
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH
3
20
9
1-2MIN
FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
1
2
3
4
NOTES
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
SINGLE-LEG LEG PRESS
3
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND
STANDING CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 23
DAY 4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 7: DAYS 5-6
DAY 5
BLOCK 1
8 WEEK TECHNIQUE PHASE
PUSH #2
SETS
REPS
RPE/%1RM
REST
CLOSE-GRIP BENCH PRESS
3
8
75.00%
2-3MIN
1
2
3
4
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS
3
6
82.50%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF
THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK
4
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR HANDS
CABLE LATERAL RAISE
4
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
DAY 6
TOTAL SET VOLUME: 23
NOTES
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
NEUTRAL-GRIP PULLDOWN
4
10-12
8
2-3MIN
A1: CABLE SEATED ELBOWS OUT ROW
3
10
8
0MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND "SHRUG UP TO
YOUR EARS"
1
2
3
4
NOTES
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
CABLE REVERSE FLYE
3
20
8
0MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 25
LSRPE
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 8: DAYS 1-4
DAY 1
BLOCK 1
8 WEEK TECHNIQUE PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
6
82.50%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEADLIFT
3
10
70%
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
BARBELL HIP THRUST
3
10-12
8
2-3MIN
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE A PAD
DUMBBELL WALKING LUNGE
2
20 EACH LEG
9
1-2MIN
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR REAR LEG
A1: LEG EXTENSION
3
15
9
0MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
A2: SEATED LEG CURL
3
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
STANDING CALF RAISE
3
10
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 21
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
3
5
85.00%
2-3MIN
1
2
3
4
DAY 3
NOTES
LSRPE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
DUMBBELL SEATED SHOULDER PRESS
3
8-10
8
2-3MIN
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT
WEIGHTED DIP
3
6-10
7
1-2MIN
TUCK YOUR ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°, KEEP
YOUR SCAPULAE RETRACTED
LOW-TO-HIGH CABLE FLYE
4
12-15
9
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
DUMBBELL ISOLATERAL SKULL
CRUSHER
4
12
9
1-2MIN
USE 1 DUMBBELL IN EACH HAND. KEEP YOUR ELBOWS IN A FIXED POSITION INLINE
WITH THE TOP OF YOUR HEAD, PRESS THE DUMBBELL OVER YOUR HEAD (NOT IN
FRONT OF YOUR FACE)
DUMBBELL LATERAL RAISE
3
15
8
1-2MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
AB WHEEL ROLLOUT
3
6
8
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED (SQUEEZE YOUR GLUTES), CUT THE ROM
SHORT IF YOU CAN'T MAINTAIN THIS POSITION
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
4
6-8
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN, MINIMIZE SWINGING
PENDLAY ROW
3
8-10
8
2-3MIN
INITIATE THE MOVEMENT WITH SCAPULAR RETRACTION, PULL TO YOUR LOWER
CHEST, KEEP YOUR TORSO MOTIONLESS
MACHINE HIGH ROW
3
10-12
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATS
SEATED FACE PULL
3
20
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
A1: REVERSE GRIP EZ BAR CURL
3
20
10
0MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
1
2
3
4
NOTES
A2: SUPINATED EZ BAR CURL
3
15
10
1-2MIN
ARCH THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
DUMBBELL PREACHER CURL
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
LEGS #2
SETS
REPS
RPE/%1RM
REST
DEADLIFT
4
6
82.50%
3-4MIN
FRONT SQUAT
3
6-8
65.00%
2-3MIN
SIT DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
CABLE PULL THROUGH
3
20
9
1-2MIN
FOCUS ON ANTERIORLY TILTING YOUR PELVIS DURING THE ECCENTRIC,
POSTERIORLY DURING THE CONCENTRIC
1
2
3
4
NOTES
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
SINGLE-LEG LEG PRESS
3
10-12
8
1-2MIN
HIGH FOOT PLACEMENT
SINGLE-LEG LEG EXTENSION
3
15
8
1-2MIN
START WITH YOUR WEAKER LEG, FOCUS ON SQUEEZING YOUR QUADS TO MOVE
THE WEIGHT
SWISS BALL SINGLE-LEG LEG CURL
3
12
8
1-2MIN
START WITH YOUR WEAKER LEG, PREVENT YOUR HIPS FROM TOUCH THE GROUND
STANDING CALF RAISE
3
15
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM,
DON'T BOUNCE
TOTAL SET VOLUME: 22
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 23
DAY 4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 8: DAYS 5-6
DAY 5
BLOCK 1
8 WEEK TECHNIQUE PHASE
PUSH #2
SETS
REPS
RPE/%1RM
REST
CLOSE-GRIP BENCH PRESS
3
8
80.00%
2-3MIN
1
2
3
4
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
MILITARY PRESS
3
6
82.50%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF
THE WAY, PRESS UP AND SLIGHTLY BACK
DUMBBELL INCLINE PRESS
3
10-12
8
1-2MIN
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
PEC DECK
4
15
8
1-2MIN
FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT YOUR HANDS
CABLE LATERAL RAISE
4
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
CABLE TRICEPS KICKBACK
3
20
9
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOWS BEHIND YOUR TORSO
BICYCLE CRUNCH
3
12
8
1-2MIN
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
DAY 6
TOTAL SET VOLUME: 23
NOTES
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
NEUTRAL-GRIP PULLDOWN
4
10-12
8
2-3MIN
A1: CABLE SEATED ELBOWS OUT ROW
3
10
8
0MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS UP AND OUT
A2: CABLE SEATED ROW
3
10
8
2-3MIN
FOCUS ON SCAPULAR RETRACTION, PULL WITH YOUR ELBOWS DOWN AND IN
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15
7
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
SNATCH GRIP BARBELL SHRUG
3
15
8
1-2 MIN
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL THE WEIGHT AND "SHRUG UP TO
YOUR EARS"
1
2
3
4
NOTES
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
CABLE REVERSE FLYE
3
20
8
0MIN
FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
SINGLE-ARM CABLE CURL
3
12
7
1-2MIN
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
HAMMER CURL
3
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
TOTAL SET VOLUME: 25
LSRPE
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 1: DAYS 1-3
BLOCK 2
8 WEEK PEAKING PHASE
DAY 1
DELOAD WEEK
LEGS #1
SETS
REPS
RPE/%1RM
REST
DEADLIFT
4
3
75%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
60%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE FLARE, DRIVE
YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
7
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP THRUST
SMITH MACHINE REVERSE LUNGE
2
15
7
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
6
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
ENHANCED-ECCENTRIC LYING LEG
CURL
2
12
6
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
2
8
6
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES, STRETCH
YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 14
PUSH #1
SETS
BARBELL BENCH PRESS
ARNOLD PRESS
REPS
RPE/%1RM
REST
1
2
3
4
NOTES
2
8
75%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
2
12
7
1-2MIN
START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY ROTATE
THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE PRESS
2
15
7
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
8
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
BARBELL FLOOR SKULL CRUSHER
2
8-10
7
1-2MIN
PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR HEAD, ONLY
MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS EXTENSION
2
12-15
7
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE MOVEMENT
HANGING LEG RAISE
3
6
6
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
3
12
7
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
2
6-8
7
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT YOUR SIDES
CHEST-SUPPORTED T-BAR ROW W/
BAND
2
10-12
7
1-2MIN
SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
LOW-TO-HIGH REVERSE FLYE
2
12-15
8
1-2MIN
THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE FLY - SCAPULAR
RETRACTION & UPWARD ROTATION, ABDUCTION OF THE HUMERUS
ROPE UPRIGHT ROW
2
20
8
1-2MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
DUMBBELL SUPINATED CURL
2
12-15
8
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR ELBOWS
SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 16
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 15
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 1: DAYS 4-6
BLOCK 2
8 WEEK PEAKING PHASE
DAY 4
DELOAD WEEK
LEGS #2
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
3
4
75%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROMANIAN DEADLIFT
3
8
7
2-3MIN
FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT DURING THE
ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
7
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12 STEPS
EACH LEG
6
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
8
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
7
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 16
PUSH #2
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
3
4
75%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
MILITARY PRESS / PUSH PRESS
COMPLEX
3
4, 4
72.5%
2-3MIN
FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG DRIVE)
SLOW ECCENTRIC DIP
2
8-10
6
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO
FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
7
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
8
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
SINGLE-ARM PULLDOWN
3
12
7
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL DOWN AND
IN
SEAL ROW
3
8-10
7
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR GLUTES TO
KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
8
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
REVERSE PEC DECK
3
15/15
7
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL
3
8
9
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A2: DUMBBELL HAMMER CURL
3
8
9
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A3: DUMBBELL SUPINATED CURL
3
8
9
1-2MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
TOTAL SET VOLUME: 21
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 17
DAY 6
NOTES
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 2: DAYS 1-3
DAY 1
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
DEADLIFT
5
3
80%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
60%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE FLARE, DRIVE
YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP THRUST
SMITH MACHINE REVERSE LUNGE
3
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
3
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
ENHANCED-ECCENTRIC LYING LEG
CURL
3
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES, STRETCH
YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 18
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
2
10
75%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
ARNOLD PRESS
2
12
9
1-2MIN
START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY ROTATE
THEM AS YOU PRESS UP
1
2
3
4
NOTES
CLOSE-GRIP SMITH MACHINE PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR HEAD, ONLY
MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT YOUR SIDES
CHEST-SUPPORTED T-BAR ROW W/
BAND
3
10-12
9
1-2MIN
SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
LOW-TO-HIGH REVERSE FLYE
3
12-15
9
1-2MIN
THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE FLY - SCAPULAR
RETRACTION & UPWARD ROTATION, ABDUCTION OF THE HUMERUS
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING THE
MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR ELBOWS
SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 21
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 15
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 2: DAYS 4-6
DAY 4
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #2
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
5
75.00%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROMANIAN DEADLIFT
3
8
8
2-3MIN
FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT DURING THE
ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12 STEPS
EACH LEG
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
4
5
75%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
MILITARY PRESS / PUSH PRESS
COMPLEX
3
4, 4
72.5%
2-3MIN
FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO
FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL DOWN AND
IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR GLUTES TO
KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
REVERSE PEC DECK
3
15/15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 3: DAYS 1-3
DAY 1
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
DEADLIFT
5
3
80%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
65%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE FLARE, DRIVE
YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP THRUST
SMITH MACHINE REVERSE LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
ENHANCED-ECCENTRIC LYING LEG
CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES, STRETCH
YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
TOTAL SET VOLUME: 15
DAY 2
PUSH #1
SETS
REPS
RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
2
8
77.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
ARNOLD PRESS
2
12
9
1-2MIN
START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY ROTATE
THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR HEAD, ONLY
MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT YOUR SIDES
CHEST-SUPPORTED T-BAR ROW W/
BAND
3
10-12
9
1-2MIN
SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
LOW-TO-HIGH REVERSE FLYE
3
12-15
9
1-2MIN
THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE FLY - SCAPULAR
RETRACTION & UPWARD ROTATION, ABDUCTION OF THE HUMERUS
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING THE
MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR ELBOWS
SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 21
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 15
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 3: DAYS 4-6
DAY 4
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #2
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
4
77.50%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROMANIAN DEADLIFT
3
8
8
2-3MIN
FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT DURING THE
ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12 STEPS
EACH LEG
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
4
5
77.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
MILITARY PRESS / PUSH PRESS
COMPLEX
3
4, 4
77.5%
2-3MIN
FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO
FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL DOWN AND
IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR GLUTES TO
KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
REVERSE PEC DECK
3
15/15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 4: DAYS 1-3
DAY 1
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
DEADLIFT
5
3
82.5%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
65%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE FLARE, DRIVE
YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP THRUST
SMITH MACHINE REVERSE LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
ENHANCED-ECCENTRIC LYING LEG
CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES, STRETCH
YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
TOTAL SET VOLUME: 15
DAY 2
PUSH #1
SETS
REPS
RPE/%1RM
BARBELL BENCH PRESS
2
10
77.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
ARNOLD PRESS
2
12
9
1-2MIN
START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY ROTATE
THEM AS YOU PRESS UP
REST
1
2
3
4
NOTES
CLOSE-GRIP SMITH MACHINE PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR HEAD, ONLY
MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT YOUR SIDES
CHEST-SUPPORTED T-BAR ROW W/
BAND
3
10-12
9
1-2MIN
SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
LOW-TO-HIGH REVERSE FLYE
3
12-15
9
1-2MIN
THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE FLY - SCAPULAR
RETRACTION & UPWARD ROTATION, ABDUCTION OF THE HUMERUS
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING THE
MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR ELBOWS
SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 21
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 15
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 4: DAYS 4-6
DAY 4
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #2
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
5
77.50%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROMANIAN DEADLIFT
3
8
8
2-3MIN
FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT DURING THE
ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12 STEPS
EACH LEG
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
4
5
77.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
MILITARY PRESS / PUSH PRESS
COMPLEX
3
4, 4
77.5%
2-3MIN
FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO
FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL DOWN AND
IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR GLUTES TO
KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
REVERSE PEC DECK
3
15/15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 5: DAYS 1-3
DAY 1
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
DEADLIFT
5
3
82.5%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
67.5%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE FLARE, DRIVE
YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP THRUST
SMITH MACHINE REVERSE LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
ENHANCED-ECCENTRIC LYING LEG
CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES, STRETCH
YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
TOTAL SET VOLUME: 15
DAY 2
PUSH #1
SETS
REPS
RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
2
8
80.0%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
ARNOLD PRESS
2
12
9
1-2MIN
START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY ROTATE
THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR HEAD, ONLY
MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT YOUR SIDES
CHEST-SUPPORTED T-BAR ROW W/
BAND
3
10-12
9
1-2MIN
SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
LOW-TO-HIGH REVERSE FLYE
3
12-15
9
1-2MIN
THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE FLY - SCAPULAR
RETRACTION & UPWARD ROTATION, ABDUCTION OF THE HUMERUS
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING THE
MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR ELBOWS
SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 21
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 15
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 5: DAYS 4-6
DAY 4
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #2
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
4
80.00%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROMANIAN DEADLIFT
3
8
8
2-3MIN
FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT DURING THE
ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12 STEPS
EACH LEG
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
4
5
80.0%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
MILITARY PRESS / PUSH PRESS
COMPLEX
3
4, 4
80.0%
2-3MIN
FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO
FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL DOWN AND
IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR GLUTES TO
KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
REVERSE PEC DECK
3
15/15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
1
2
3
4
NOTES
A1: DUMBBELL PRONATED CURL
4
8
10
0 MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0 MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 6: DAYS 1-3
DAY 1
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
DEADLIFT
5
3
85.0%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
68%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE FLARE, DRIVE
YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP THRUST
SMITH MACHINE REVERSE LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
ENHANCED-ECCENTRIC LYING LEG
CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES, STRETCH
YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
TOTAL SET VOLUME: 15
DAY 2
PUSH #1
SETS
REPS
RPE/%1RM
BARBELL BENCH PRESS
2
10
80.0%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
ARNOLD PRESS
2
12
9
1-2MIN
START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY ROTATE
THEM AS YOU PRESS UP
REST
1
2
3
4
NOTES
CLOSE-GRIP SMITH MACHINE PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR HEAD, ONLY
MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT YOUR SIDES
CHEST-SUPPORTED T-BAR ROW W/
BAND
3
10-12
9
1-2MIN
SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
LOW-TO-HIGH REVERSE FLYE
3
12-15
9
1-2MIN
THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE FLY - SCAPULAR
RETRACTION & UPWARD ROTATION, ABDUCTION OF THE HUMERUS
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING THE
MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR ELBOWS
SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 21
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 15
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 6: DAYS 4-6
DAY 4
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #2
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
5
80.00%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROMANIAN DEADLIFT
3
8
8
2-3MIN
FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT DURING THE
ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12 STEPS
EACH LEG
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
4
5
80.0%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
MILITARY PRESS / PUSH PRESS
COMPLEX
3
4, 4
80.0%
2-3MIN
FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO
FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL DOWN AND
IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR GLUTES TO
KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
REVERSE PEC DECK
3
15/15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 7: DAYS 1-3
DAY 1
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
DEADLIFT
5
3
85.0%
3-4MIN
1
2
3
4
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR
TO MOVING IT OFF THE GROUND
TEMPO BACK SQUAT
2
6
70.0%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE FLARE, DRIVE
YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP THRUST
SMITH MACHINE REVERSE LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
ENHANCED-ECCENTRIC LYING LEG
CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES, STRETCH
YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
TOTAL SET VOLUME: 15
DAY 2
PUSH #1
SETS
REPS
RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
2
8
82.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
ARNOLD PRESS
2
12
9
1-2MIN
START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY ROTATE
THEM AS YOU PRESS UP
CLOSE-GRIP SMITH MACHINE PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR HEAD, ONLY
MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT YOUR SIDES
CHEST-SUPPORTED T-BAR ROW W/
BAND
3
10-12
9
1-2MIN
SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
LOW-TO-HIGH REVERSE FLYE
3
12-15
9
1-2MIN
THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE FLY - SCAPULAR
RETRACTION & UPWARD ROTATION, ABDUCTION OF THE HUMERUS
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING THE
MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR ELBOWS
SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 21
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 15
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 7: DAYS 4-6
DAY 4
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #2
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
4
82.50%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROMANIAN DEADLIFT
3
8
8
2-3MIN
FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT DURING THE
ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12 STEPS
EACH LEG
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
4
5
82.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
MILITARY PRESS / PUSH PRESS
COMPLEX
3
4, 4
82.5%
2-3MIN
FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO
FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL DOWN AND
IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR GLUTES TO
KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
REVERSE PEC DECK
3
15/15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 8: DAYS 1-3
DAY 1
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #1
SETS
REPS
RPE/%1RM
REST
DEADLIFT
`1
RPE 9 TEST
90 %
3-4MIN
1
2
3
4
LOAD UP 90% AND DO AN RPE 9 TEST. LEAVE 1 REP IN THE TANK AND TEST NEW
STRENGTH! PERFECT FORM!
TEMPO BACK SQUAT
2
6
70%
3-4MIN
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE FLARE, DRIVE
YOUR KNEES OUT LATERALLY
ROUND-BACK DUMBBELL 45°
HYPEREXTENSION
2
20
8
1-2MIN
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP THRUST
SMITH MACHINE REVERSE LUNGE
2
15
9
1-2MIN
SIT BACK, START WITH YOUR WEAKER LEG
ENHANCED-ECCENTRIC LEG
EXTENSION
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
ENHANCED-ECCENTRIC LYING LEG
CURL
2
12
9
1-2MIN
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC
LATERAL BAND WALK
2
15
8
1-2MIN
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT
TEMPO STANDING CALF RAISE
3
8
8
1-2MIN
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES, STRETCH
YOUR CALVES AT THE BOTTOM, DON'T BOUNCE
DAY 2
TOTAL SET VOLUME: 15
PUSH #1
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
1
AMRAP
85.0%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
ARNOLD PRESS
2
12
9
1-2MIN
START YOUR SHOULDERS INTERNALLY ROTATED, GRADUALLY EXTERNALLY ROTATE
THEM AS YOU PRESS UP
1
2
3
4
NOTES
CLOSE-GRIP SMITH MACHINE PRESS
2
15
9
1-2MIN
SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES
LOW-TO-HIGH CABLE FLYE
2
15-20
10
1-2MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR
ELBOWS (NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR
SHOULDER
BARBELL FLOOR SKULL CRUSHER
2
8-10
9
1-2MIN
PROTRACT YOUR SHOULDERS, KEEP YOUR ELBOWS INLINE WITH YOUR HEAD, ONLY
MOVE AT THE ELBOW JOINT
EGYPTIAN LATERAL RAISE
2
12-15
8
1-2MIN
LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
ROPE OVERHEAD TRICEPS EXTENSION
2
12-15
9
1-2MIN
FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE MOVEMENT
HANGING LEG RAISE
3
6
7
1-2MIN
FOCUS ON FLEXING YOUR SPINE
LSRPE
TOTAL TRAINING TIME:
PULL #1
SETS
REPS
RPE/%1RM
REST
1 ARM LAT PULL-IN
2
15-20
5
1-2MIN
1
2
3
4
NOTES
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, LATERALLY FLEX INTO THE
DIRECTION OF PULL
PULL-UP
3
12
9
2-3MIN
ADD WEIGHT OR USE ASSISTANCE AS NEEDED
DUMBBELL ONE-ARM ROW
3
6-8
9
1-2MIN
BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK AT YOUR SIDES
CHEST-SUPPORTED T-BAR ROW W/
BAND
3
10-12
9
1-2MIN
SEE SCIENCE APPLIED YT SERIES FOR VIDEO ON THIS
LOW-TO-HIGH REVERSE FLYE
3
12-15
9
1-2MIN
THIS IS A CROSS BETWEEN A SHRUG, A ROW, AND A REVERSE CABLE FLY - SCAPULAR
RETRACTION & UPWARD ROTATION, ABDUCTION OF THE HUMERUS
ROPE UPRIGHT ROW
3
20
9
1-2MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP AND INITIATING THE
MOVEMENT "OUT"
DUMBBELL SUPINATED CURL
3
12-15
9
1-2MIN
THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT
SPIDER CURL
3
15-20
8
1-2MIN
BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH YOUR ELBOWS
SLIGHTLY IN FRONT OF YOU
TOTAL SET VOLUME: 21
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 15
DAY 3
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S
LEGS/PUSH/PULL HYPERTROPHY PROGRAM
WEEK 8: DAYS 4-6
DAY 4
BLOCK 2
8 WEEK PEAKING PHASE
LEGS #2
SETS
REPS
RPE/%1RM
REST
BACK SQUAT
4
5
82.50%
3-4MIN
1
2
3
4
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ROMANIAN DEADLIFT
3
8
8
2-3MIN
FOCUS ON KEEPING YOUR SPINE NEUTRAL, ANTERIOR PELVIC TILT DURING THE
ECCENTRIC
PAUSE BARBELL HIP THRUST
2
10
9
2-3MIN
3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
SLOW ECCENTRIC GOBLET SQUAT
2
12 STEPS
EACH LEG
8
1-2MIN
3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO UPRIGHT
SEATED LEG CURL
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
CABLE ROPE PULLTHROUGH
2
20
8
1-2MIN
FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT
STANDING CALF RAISE
3
12
8
1-2MIN
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM,
DON'T BOUNCE
DAY 5
TOTAL SET VOLUME: 18
PUSH #2
SETS
REPS
RPE/%1RM
REST
BARBELL BENCH PRESS
4
5
82.5%
2-3MIN
TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
MILITARY PRESS / PUSH PRESS
COMPLEX
3
4, 4
82.5%
2-3MIN
FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG DRIVE)
SLOW ECCENTRIC DIP
3
8-10
8
1-2MIN
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO
FORWARD 15°
TRICEPS V-BAR PRESSDOWN
3
12-15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
MACHINE LATERAL RAISE
3
15-20
9
1-2MIN
FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE WEIGHT
PLANK
3
30SEC
7
1-2MIN
KEEP YOUR PELVIS POSTERIORLY TILTED
1
2
3
4
NOTES
LSRPE
TOTAL TRAINING TIME:
PULL #2
SETS
REPS
RPE/%1RM
REST
SINGLE-ARM PULLDOWN
3
12
9
2-3MIN
START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, PULL DOWN AND
IN
SEAL ROW
3
8-10
8
2-3MIN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE YOUR GLUTES TO
KEEP YOUR TORSO STABLE
KNEELING STRAIGHT-ARM CABLE
PULL-OVER
3
15-20
9
1-2MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
REVERSE PEC DECK
3
15/15
9
1-2MIN
SWEEP YOUR ARMS OUT LATERALLY, KEEP YOUR SCAPULAE PROTRACTED
A1: DUMBBELL PRONATED CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A2: DUMBBELL HAMMER CURL
4
8
10
0MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR FOREARMS
A3: DUMBBELL SUPINATED CURL
4
8
10
1-2MIN
ARCH THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR BICEPS
TOTAL SET VOLUME: 24
LSRPE
TOTAL TRAINING TIME:
TOTAL SET VOLUME: 19
DAY 6
NOTES
1
2
3
4
NOTES
TOTAL TRAINING TIME:
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 1
LOWER #1
SETS REPS RPE/%1RM
REST
1
2
WAVE 1 / WEEK 1: DAYS 1-3
3
4
NOTES
BACK SQUAT
3
4
75%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ECCENTRIC-ACCENTUATED STIFF
LEG DEADLIFT
CONSTANT-TENSION LEG PRESS
3
10
RPE7
2-3MIN
4-SECOND LOWERING PHASE. KEEP YOUR HIPS HIGH
2
20
RPE8
2-3MIN
DON'T STOP IN BETWEEN REPS
GOOD MORNING
3
8
RPE7
1-2MIN
KEEP YOUR SPINE NEUTRAL
ECCENTRIC-ACCENTAUTED/
CONSTANT-TENSION STANDING
CALF RAISE
CABLE CRUNCH
4
6/6
RPE8
1-2MIN
FIRST 6 REPS 3-SECOND LOWERING PHASE, LAST 6 REPS DON'T STOP BETWEEN
REPS
3
30
RPE8
1-2MIN
ROUND YOUR BACK AS YOU CRUNCH
LSRPE
TOTAL SET VOLUME: 18
DAY 2
UPPER #1
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
3
6
70%
2-3MIN
LAT PULLDOWN
3
10
RPE8
2-3min
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN
PAUSE DUMBBELL INCLINE PRESS
3
8
RPE7
2-3min
3-SECOND PAUSE
PENDLAY ROW / BARBELL BENT
OVER ROW
CONSTANT-TENSION MACHINE
SHOULDER PRESS
MACHINE LATERAL RAISE
3
10/10
RPE8
2-3min
10 REPS PENDLAY ROW, 10 REPS BENT OVER ROW
2
12
RPE8
1-2min
DON'T STOP IN BETWEEN REPS
3
12/12
RPE9
1-2min
DROPSET
2 or 3 15-20
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
LSRPE
TOTAL SET VOLUME: 17
DAY 3
LOWER #2
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
DEADLIFT
2
5
80%
3-5MIN
FRONT SQUAT
3
8
RPE6-7
3-4min
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR
PRIOR TO MOVING IT OFF THE GROUND
KEEP YOUR TORSO UPRIGHT
BARBELL HIP THRUST
3
12
RPE8
2-3min
Squeeze your glutes at the top
CONSTANT-TENSION LYING LEG
CURL
UNILATERAL ECCENTRICOVERLOADED LEG EXTENSION
LOWER BODY WEAK POINT 1
3
20
RPE8
1-2min
FLEX YOUR HAMSTRINGS
3
12
RPE8
1-2min
12 REPS EACH LEG. BILATERAL CONCENTRIC, UNILATERAL ECCENTRIC
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
TOTAL SET VOLUME: 14
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 4
UPPER #2
SETS REPS RPE/%1RM
REST
1
2
WAVE 1 / WEEK 1: DAYS 4-6
3
4
NOTES
BARBELL OVERHEAD PRESS
2
4
75%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
WIDE-GRIP PULL-UP
3
6
RPE7
2-3min
PULL YOUR CHEST TO THE BAR
BARBELL CLOSE GRIP BENCH
PRESS
CABLE CLOSE-GRIP ROW
3
10
RPE7-8
2-3min
SHOULDER WIDTH GRIP
3
15
RPE8
2-3min
FOCUS ON ENGAGING THE LATS BY PULLING YOUR ELBOWS DOWN AND IN
CABLE FLYE 21s
3
7/7/7
RPE8
1-2min
7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF OF ROM, 7 REPS FULL ROM
MACHINE CHEST-SUPPORTED
ROW W/ BAND
SUPINATED DUMBBELL CURL
2
20
RPE8
1-2min
SQUEEZE SHOULDER BLADES TOGETHER AT THE TOP, CONTROL THE WEIGHT
3
15
RPE8
1-2min
SUPINATE AGAINST THE DUMBBELL
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
2 or 3 15-20
LSRPE
TOTAL SET VOLUME: 19
DAY 5
LOWER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BACK SQUAT
3
8
70%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL WALKING LUNGE
3
15
RPE8
2-3min
15 STEPS PER LEG
A1: SEATED LEG CURL
3
15
RPE9
0min
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR QUADS
MACHINE HIP ABDUCTION
3
15
RPE8
1-2min
SQUEEZE YOUR GLUTES
WEIGHTED CRUNCH
3
10
RPE7
1-2min
ROUND YOUR BACK AS YOU CRUNCH
LSRPE
TOTAL SET VOLUME: 18
DAY 6
UPPER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL INCLINE PRESS
3
8
RPE7-8
2-3MIN
KEEP YOUR ELBOWS OUT
NEUTRAL-GRIP PULL-UP /
NEGATIVE NEUTRAL-GRIP PULL-Up
DIP
3
AMRAP/2
RPE8
2-3min
RPE8 AMRAP, THEN DO 2 FORCED NEGATIVES
3
10
RPE8
2-3min
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°
SEATED T-BAR ROW
3
12
RPE8
2-3min
Squeeze your shoulder blades at the top, control the weight
BARBELL OVERHEAD PRESS
3
12
RPE8
1-2min
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
MYO REPS FLOOR SKULL
CRUSHER
UPPER BODY WEAK POINT 1
3
12
RPE9
1-2min
8 REPS, REST 5 SECONDS, 2 REPS, REST 5 SECONDS, 2 REPS
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
TOTAL SET VOLUME: 18
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 1
LOWER #1
SETS REPS RPE/%1RM
REST
1
2
WAVE 1 / WEEK 2: DAYS 1-3
3
4
NOTES
BACK SQUAT
3
5
75%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ECCENTRIC-ACCENTUATED STIFF
LEG DEADLIFT
CONSTANT-TENSION LEG PRESS
3
10
RPE8
2-3min
4-SECOND LOWERING PHASE. KEEP YOUR HIPS HIGH
2
20
RPE8
2-3min
DON'T STOP IN BETWEEN REPS
GOOD MORNING
3
8
RPE8
1-2min
KEEP YOUR SPINE NEUTRAL
ECCENTRIC-ACCENTAUTED/
CONSTANT-TENSION STANDING
CALF RAISE
CABLE CRUNCH
4
6
RPE9
1-2min
PRESS ONTO YOUR TOES
3
30
RPE8
1-2min
ROUND YOUR BACK AS YOU CRUNCH
LSRPE
TOTAL SET VOLUME: 18
DAY 2
UPPER #1
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
3
7
70%
2-3MIN
LAT PULLDOWN
3
10
RPE8
2-3min
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN
PAUSE DUMBBELL INCLINE PRESS
3
8
RPE8
2-3min
3-SECOND PAUSE
PENDLAY ROW / BARBELL BENT
OVER ROW
CONSTANT-TENSION MACHINE
SHOULDER PRESS
MACHINE LATERAL RAISE
3
10/10
RPE9
2-3min
10 REPS PENDLAY ROW, 10 REPS BENT OVER ROW
2
12
RPE9
1-2min
DON'T STOP IN BETWEEN REPS
3
12/12
RPE9
1-2min
DROPSET
2 or 3 15-20
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
LSRPE
TOTAL SET VOLUME: 17
DAY 3
LOWER #2
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
DEADLIFT
3
5
80%
3-5MIN
FRONT SQUAT
3
9
RPE6-7
3-4min
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR
PRIOR TO MOVING IT OFF THE GROUND
KEEP YOUR TORSO UPRIGHT
BARBELL HIP THRUST
3
12
RPE8
2-3min
Squeeze your glutes at the top
CONSTANT-TENSION LYING LEG
CURL
UNILATERAL ECCENTRICOVERLOADED LEG EXTENSION
LOWER BODY WEAK POINT 1
3
20
RPE8
1-2min
FLEX YOUR HAMSTRINGS
3
12
RPE8
1-2min
12 REPS EACH LEG. BILATERAL CONCENTRIC, UNILATERAL ECCENTRIC
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
TOTAL SET VOLUME: 15
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 4
UPPER #2
SETS REPS RPE/%1RM
REST
1
2
WAVE 1 / WEEK 2: DAYS 4-6
3
4
NOTES
BARBELL OVERHEAD PRESS
3
4
75%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
WIDE-GRIP PULL-UP
4
6
RPE8
2-3min
PULL WITH YOUR CHEST TO THE BAR
BARBELL CLOSE GRIP BENCH
PRESS
CABLE CLOSE-GRIP ROW
3
11
RPE7-8
2-3min
SHOULDER WIDTH GRIP
3
15
RPE9
2-3min
FOCUS ON ENGAGING THE LATS BY PULLING YOUR ELBOWS DOWN AND IN
CABLE FLYE 21s
3
7/7/7
RPE8
1-2min
7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF OF ROM, 7 REPS FULL ROM
MACHINE CHEST-SUPPORTED
ROW W/ BAND
SUPINATED DUMBBELL CURL
2
20
RPE8
1-2min
SQUEEZE SHOULDER BLADES TOGETHER AT THE TOP, CONTROL THE WEIGHT
3
15
RPE9
1-2min
SUPINATE AGAINST THE DUMBBELL
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
2 or 3 15-20
LSRPE
TOTAL SET VOLUME: 21
DAY 5
LOWER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BACK SQUAT
3
8
70%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL WALKING LUNGE
3
15
RPE8
2-3min
15 STEPS PER LEG
A1: SEATED LEG CURL
3
15
RPE9
0min
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR QUADS
MACHINE HIP ABDUCTION
3
15
RPE8
1-2min
SQUEEZE YOUR GLUTES
WEIGHTED CRUNCH
3
10
RPE7
1-2min
ROUND YOUR BACK AS YOU CRUNCH
LSRPE
TOTAL SET VOLUME: 18
DAY 6
UPPER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL INCLINE PRESS
3
8
RPE7-8
2-3MIN
KEEP YOUR ELBOWS OUT
NEUTRAL-GRIP PULL-UP /
NEGATIVE NEUTRAL-GRIP PULL-UP
DIP
3
AMRAP/2
RPE8
2-3min
RPE8 AMRAP, THEN DO 2 FORCED NEGATIVES
3
10
RPE8
2-3min
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°
SEATED T-BAR ROW
3
12
RPE8
2-3min
Squeeze your shoulder blades at the top, control the weight
BARBELL OVERHEAD PRESS
3
12
RPE8
1-2min
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
MYO REPS FLOOR SKULL
CRUSHER
UPPER BODY WEAK POINT 1
3
10
RPE9
1-2min
FOCUS ON SQUEEZING YOUR TRICEPS
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
TOTAL SET VOLUME: 18
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 1
LOWER #1
SETS REPS RPE/%1RM
REST
1
2
WAVE 1 / WEEK 3: DAYS 1-3
3
4
NOTES
BACK SQUAT
3
6
75%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
ECCENTRIC-ACCENTUATED STIFF
LEG DEADLIFT
CONSTANT-TENSION LEG PRESS
3
10
RPE9
2-3min
4-SECOND LOWERING PHASE. KEEP YOUR HIPS HIGH
2
20
RPE9
2-3min
DON'T STOP IN BETWEEN REPS
GOOD MORNING
3
8
RPE8
1-2min
KEEP YOUR SPINE NEUTRAL
ECCENTRIC-ACCENTAUTED/
CONSTANT-TENSION STANDING
CALF RAISE
CABLE CRUNCH
4
6
RPE9
1-2min
PRESS ONTO YOUR TOES
3
30
RPE9
1-2min
ROUND YOUR BACK AS YOU CRUNCH
LSRPE
TOTAL SET VOLUME: 18
DAY 2
UPPER #1
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
3
8
70%
2-3MIN
LAT PULLDOWN
3
10
RPE9
2-3min
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN
PAUSE DUMBBELL INCLINE PRESS
3
8
RPE9
2-3min
3-SECOND PAUSE
PENDLAY ROW / BARBELL BENT
OVER ROW
CONSTANT-TENSION MACHINE
SHOULDER PRESS
MACHINE LATERAL RAISE
3
10/10
RPE9
2-3min
10 REPS PENDLAY ROW, 10 REPS BENT OVER ROW
2
12
RPE9
1-2min
DON'T STOP IN BETWEEN REPS
3
12/12
RPE9
1-2min
DROPSET
2 or 3 15-20
RPE10
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
LSRPE
TOTAL SET VOLUME: 17
DAY 3
LOWER #2
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
DEADLIFT
4
5
80%
3-5MIN
FRONT SQUAT
3
10
RPE6-7
3-4min
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR
PRIOR TO MOVING IT OFF THE GROUND
KEEP YOUR TORSO UPRIGHT
BARBELL HIP THRUST
3
12
RPE9
2-3min
Squeeze your glutes at the top
CONSTANT-TENSION LYING LEG
CURL
UNILATERAL ECCENTRICOVERLOADED LEG EXTENSION
LOWER BODY WEAK POINT 1
3
20
RPE10
1-2min
FLEX YOUR HAMSTRINGS
3
12
RPE8
1-2min
12 REPS EACH LEG. BILATERAL CONCENTRIC, UNILATERAL ECCENTRIC
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
TOTAL SET VOLUME: 16
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 4
UPPER #2
SETS REPS RPE/%1RM
REST
1
2
WAVE 1 / WEEK 3: DAYS 4-6
3
4
NOTES
BARBELL OVERHEAD PRESS
4
4
75%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
WIDE-GRIP PULL-UP
5
6
RPE9
2-3min
PULL WITH YOUR CHEST TO THE BAR
BARBELL CLOSE GRIP BENCH
PRESS
CABLE CLOSE-GRIP ROW
3
12
RPE7-8
2-3min
SHOULDER WIDTH GRIP
3
15
RPE9
2-3min
FOCUS ON ENGAGING THE LATS BY PULLING YOUR ELBOWS DOWN AND IN
CABLE FLYE 21s
3
7/7/7
RPE9
1-2min
7 REPS TOP HALF OF ROM, 7 REPS BOTTOM HALF OF ROM, 7 REPS FULL ROM
MACHINE CHEST-SUPPORTED
ROW W/ BAND
SUPINATED DUMBBELL CURL
2
20
RPE9
1-2min
SQUEEZE SHOULDER BLADES TOGETHER AT THE TOP, CONTROL THE WEIGHT
3
15
RPE10
1-2min
SUPINATE AGAINST THE DUMBBELL
REP10
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
2 or 3 15-20
LSRPE
TOTAL SET VOLUME: 23
DAY 5
LOWER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BACK SQUAT
3
8
70%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL WALKING LUNGE
3
15
RPE9
2-3min
15 STEPS PER LEG
A1: SEATED LEG CURL
3
15
RPE9
0min
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR QUADS
MACHINE HIP ABDUCTION
3
15
RPE9
1-2min
SQUEEZE YOUR GLUTES
WEIGHTED CRUNCH
3
10
RPE8
1-2min
ROUND YOUR BACK AS YOU CRUNCH
LSRPE
TOTAL SET VOLUME: 18
DAY 6
UPPER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL INCLINE PRESS
3
8
RPE7-8
2-3MIN
KEEP YOUR ELBOWS OUT
NEUTRAL-GRIP PULL-UP /
NEGATIVE NEUTRAL-GRIP PULL-Up
DIP
3
AMRAP/2
RPE10
2-3min
AMRAP, THEN DO 2 FORCED NEGATIVES
3
10
RPE9
2-3min
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°
SEATED T-BAR ROW
3
12
RPE9
2-3min
Squeeze your shoulder blades at the top, control the weight
BARBELL OVERHEAD PRESS
3
12
RPE8
1-2min
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
MYO REPS FLOOR SKULL
CRUSHER
UPPER BODY WEAK POINT 1
3
10
RPE9
1-2min
FOCUS ON SQUEEZING YOUR TRICEPS
RPE10
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
TOTAL SET VOLUME: 18
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 1
LOWER #1
SETS REPS RPE/%1RM
REST
1
2
WAVE 2 / WEEK 4: DAYS 1-3
3
4
NOTES
BACK SQUAT
3
4
77.5%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEFICIT DEADLIFT
2
6
70%
2-3min
2" DEFICIT, CAN USE 35 LB PLATES TO CREATE DEFICIT
A1: LEG PRESS
2
15
RPE8
2-3min
LOW FOOT POSITIONING
A2: LEG EXTENSION
2
15
RPE8
1-2min
KEEP YOUR SPINE NEUTRAL
CONSTANT-TENSION SEATED
CALF RAISE
HANGING LEG RAISE
2
20
RPE8
1-2min
PRESS ONTO YOUR TOES
3
12
RPE8
1-2min
ROUND YOUR BACK AS YOU CRUNCH
LSRPE
TOTAL SET VOLUME: 14
DAY 2
UPPER #1
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
3
6
72.5%
2-3MIN
LAT PULLDOWN
3
10
RPE8
2-3min
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN
MACHINE CHEST PRESS
3
15
RPE7
2-3min
FOCUS ON SQUEEZING YOUR CHEST
ECCENTRIC-ACCENTUATED CABLE
ROW
MACHINE SHOULDER PRESS
3
15
RPE8
2-3min
2-SECOND LOWERING PHASE
2
12
RPE8
1-2min
DON'T STOP IN BETWEEN REPS
DB FRONT RAISE/LATERAL RAISE
3
15/15
RPE9
1-2min
15 REPS FRONT RAISE, 15 REPS LATERAL RAISE
2 or 3 15-20
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
LSRPE
TOTAL SET VOLUME: 17
DAY 3
LOWER #2
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
DEADLIFT
2
5
82.5%
3-5MIN
FRONT SQUAT
3
8
RPE6-7
3-4min
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR
PRIOR TO MOVING IT OFF THE GROUND
KEEP YOUR TORSO UPRIGHT
BULGARIAN SPLIT SQUAT
3
15
RPE8
2-3min
ELEVATE YOUR BACK FOOT 12"
A1: LEG EXTENSION
3
20
RPE8
1-2min
FLEX YOUR QUADS
A2: LEG CURL
3
20
RPE8
1-2min
FLEX YOUR HAMSTRINGS
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
LOWER BODY WEAK POINT 1
TOTAL SET VOLUME: 14
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 4
UPPER #2
SETS REPS RPE/%1RM
REST
1
2
WAVE 2 / WEEK 4: DAYS 4-6
3
4
NOTES
BARBELL OVERHEAD PRESS
2
4
77.5%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
WIDE-GRIP PULL-UP
3
6
RPE7
2-3min
PULL WITH YOUR CHEST TO THE BAR
BARBELL CLOSE GRIP BENCH
PRESS
BANDED CHEST-SUPPORTED
T-BAR ROW
PEC DECK
3
10
RPE7-8
2-3min
SHOULDER WIDTH GRIP
3
12
RPE8
2-3min
FOCUS ON SCAPULAR RETRACTION
3
15
RPE8
1-2min
SQUEEZE YOUR PECS
DUMBBELL ROW
2
12
RPE8
1-2min
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDE
EZ BAR CURL 21S
3
7/7/7
RPE8
1-2min
7 REPS BOTTOM HALF OF ROM, 7 REPS TOP HALF OF ROM, 7 REPS FULL ROM
2 or 3 15-20
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
LSRPE
TOTAL SET VOLUME: 19
DAY 5
LOWER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BACK SQUAT
3
8
72.5%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL WALKING LUNGE
3
15
RPE8
2-3min
15 STEPS PER LEG
A1: SEATED LEG CURL
3
15
RPE9
0min
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR QUADS
MACHINE HIP ABDUCTION
3
15
RPE8
1-2min
SQUEEZE YOUR GLUTES
WEIGHTED CRUNCH
3
10
RPE7
1-2min
ROUND YOUR BACK AS YOU CRUNCH
LSRPE
TOTAL SET VOLUME: 18
DAY 6
UPPER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL INCLINE PRESS
3
8
RPE7-8
2-3MIN
KEEP YOUR ELBOWS OUT
NEUTRAL-GRIP PULL-UP /
NEGATIVE NEUTRAL-GRIP PULL-Up
DIP
3
AMRAP/2
RPE8
2-3min
RPE8 AMRAP, THEN DO 2 FORCED NEGATIVES
3
10
RPE8
2-3min
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°
BARBELL SUPINATED ROW
3
15
RPE8
2-3min
FOCUS ON ENGAGING THE LATS BY PULLING YOUR ELBOWS DOWN AND IN
BARBELL PUSH PRESS
3
6
RPE8
1-2min
CONTROL THE NEGATIVE
CABLE TRICEPS KICKBACK
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR TRICEPS
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
TOTAL SET VOLUME: 18
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 1
LOWER #1
SETS REPS RPE/%1RM
REST
1
2
WAVE 2 / WEEK 5: DAYS 1-3
3
4
NOTES
BACK SQUAT
3
5
77.5%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEFICIT DEADLIFT
2
6
RPE8
2-3min
2" DEFICIT, CAN USE 35 LB PLATES TO CREATE DEFICIT
A1: LEG PRESS
2
15
RPE8
2-3min
LOW FOOT POSITIONING
A2: LEG EXTENSION
2
15
RPE8
1-2min
KEEP YOUR SPINE NEUTRAL
CONSTANT-TENSION SEATED
CALF RAISE
HANGING LEG RAISE
2
20
RPE9
1-2min
PRESS ONTO YOUR TOES
3
12
RPE8
1-2min
ROUND YOUR BACK AS YOU CRUNCH
LSRPE
TOTAL SET VOLUME: 14
DAY 2
UPPER #1
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
3
7
72.5%
2-3MIN
LAT PULLDOWN
3
10
RPE8
2-3min
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN
MACHINE CHEST PRESS
3
15
RPE8
2-3min
FOCUS ON SQUEEZING YOUR CHEST
ECCENTRIC-ACCENTUATED CABLE
ROW
MACHINE SHOULDER PRESS
3
15
RPE9
2-3min
2-SECOND LOWERING PHASE
2
12
RPE9
1-2min
DON'T STOP IN BETWEEN REPS
DB FRONT RAISE/LATERAL RAISE
3
15/15
RPE9
1-2min
15 REPS FRONT RAISE, 15 REPS LATERAL RAISE
2 or 3 15-20
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
LSRPE
TOTAL SET VOLUME: 17
DAY 3
LOWER #2
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
DEADLIFT
3
5
82.5%
3-5MIN
FRONT SQUAT
3
9
RPE6-7
3-4min
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR
PRIOR TO MOVING IT OFF THE GROUND
KEEP YOUR TORSO UPRIGHT
BULGARIAN SPLIT SQUAT
3
15
RPE8
2-3min
ELEVATE YOUR BACK FOOT 12"
A1: LEG EXTENSION
3
20
RPE8
1-2min
FLEX YOUR QUADS
A2: LEG CURL
3
20
RPE8
1-2min
FLEX YOUR HAMSTRINGS
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
LOWER BODY WEAK POINT 1
TOTAL SET VOLUME: 15
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 4
UPPER #2
SETS REPS RPE/%1RM
REST
1
2
WAVE 2 / WEEK 5: DAYS 4-6
3
4
NOTES
BARBELL OVERHEAD PRESS
3
4
77.5%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
WIDE-GRIP PULL-UP
4
6
RPE8
2-3min
PULL WITH YOUR CHEST TO THE BAR
BARBELL CLOSE GRIP BENCH
PRESS
BANDED CHEST-SUPPORTED
T-BAR ROW
PEC DECK
3
11
RPE7-8
2-3min
SHOULDER WIDTH GRIP
3
12
RPE9
2-3min
FOCUS ON SCAPULAR RETRACTION
3
15
RPE8
1-2min
SQUEEZE YOUR PECS
DUMBBELL ROW
2
12
RPE8
1-2min
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDE
EZ BAR CURL 21S
3
7/7/7
RPE9
1-2min
7 REPS BOTTOM HALF OF ROM, 7 REPS TOP HALF OF ROM, 7 REPS FULL ROM
2 or 3 15-20
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
LSRPE
TOTAL SET VOLUME: 21
DAY 5
LOWER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BACK SQUAT
3
8
72.5%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL WALKING LUNGE
3
15
RPE8
2-3min
15 STEPS PER LEG
A1: SEATED LEG CURL
3
15
RPE9
0min
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR QUADS
MACHINE HIP ABDUCTION
3
15
RPE8
1-2min
SQUEEZE YOUR GLUTES
WEIGHTED CRUNCH
3
10
RPE7
1-2min
ROUND YOUR BACK AS YOU CRUNCH
LSRPE
TOTAL SET VOLUME: 18
DAY 6
UPPER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL INCLINE PRESS
3
8
RPE7-8
2-3MIN
KEEP YOUR ELBOWS OUT
NEUTRAL-GRIP PULL-UP /
NEGATIVE NEUTRAL-GRIP PULL-Up
DIP
3
AMRAP/2
RPE8
2-3min
RPE8 AMRAP, THEN DO 2 FORCED NEGATIVES
3
10
RPE8
2-3min
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°
BARBELL SUPINATED ROW
3
15
RPE8
2-3min
FOCUS ON ENGAGING THE LATS BY PULLING YOUR ELBOWS DOWN AND IN
BARBELL PUSH PRESS
3
6
RPE8
1-2min
CONTROL THE NEGATIVE
CABLE TRICEPS KICKBACK
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR TRICEPS
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
TOTAL SET VOLUME: 18
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 1
LOWER #1
SETS REPS RPE/%1RM
REST
1
2
WAVE 2 / WEEK 6: DAYS 1-3
3
4
NOTES
BACK SQUAT
3
6
77.5%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DEFICIT DEADLIFT
2
6
70%
2-3min
2" DEFICIT
A1: LEG PRESS
2
15
RPE9
2-3min
LOW FOOT POSITIONING
A2: LEG EXTENSION
3
15
RPE8
1-2min
KEEP YOUR SPINE NEUTRAL
CONSTANT-TENSION SEATED
CALF RAISE
HANGING LEG RAISE
2
20
RPE9
1-2min
PRESS ONTO YOUR TOES
3
12
RPE9
1-2min
FLEX YOUR SPINE
LSRPE
TOTAL SET VOLUME: 15
DAY 2
UPPER #1
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
3
8
72.5%
2-3MIN
LAT PULLDOWN
3
10
RPE9
2-3min
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN
MACHINE CHEST PRESS
3
15
RPE8
2-3min
FOCUS ON SQUEEZING YOUR CHEST
ECCENTRIC-ACCENTUATED CABLE
ROW
MACHINE SHOULDER PRESS
3
15
RPE9
2-3min
2-SECOND LOWERING PHASE
2
12
RPE9
1-2min
DON'T STOP IN BETWEEN REPS
DB FRONT RAISE/LATERAL RAISE
3
15/15
RPE9
1-2min
15 REPS FRONT RAISE, 15 REPS LATERAL RAISE
2 or 3 15-20
RPE10
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
LSRPE
TOTAL SET VOLUME: 17
DAY 3
LOWER #2
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
DEADLIFT
4
5
82.5%
3-5MIN
FRONT SQUAT
3
10
RPE6-7
3-4min
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR
PRIOR TO MOVING IT OFF THE GROUND
KEEP YOUR TORSO UPRIGHT
BULGARIAN SPLIT SQUAT
3
15
RPE9
2-3min
ELEVATE YOUR BACK FOOT 12"
A1: LEG EXTENSION
3
20
RPE10
1-2min
FLEX YOUR QUADS
A2: LEG CURL
3
20
RPE8
1-2min
FLEX YOUR HAMSTRINGS
RPE10
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
LOWER BODY WEAK POINT 1
TOTAL SET VOLUME: 16
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 4
UPPER #2
SETS REPS RPE/%1RM
REST
1
2
WAVE 2 / WEEK 6: DAYS 4-6
3
4
NOTES
BARBELL OVERHEAD PRESS
4
4
77.5%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
WIDE-GRIP PULL-UP
5
6
RPE9
2-3min
PULL WITH YOUR CHEST TO THE BAR
BARBELL CLOSE GRIP BENCH
PRESS
BANDED CHEST-SUPPORTED
T-BAR ROW
PEC DECK
3
12
RPE7-8
2-3min
SHOULDER WIDTH GRIP
3
12
RPE9
2-3min
FOCUS ON SCAPULAR RETRACTION
3
15
RPE9
1-2min
SQUEEZE YOUR PECS
DUMBBELL ROW
2
12
RPE9
1-2min
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST YOUR SIDE
EZ BAR CURL 21S
3
7/7/7
RPE10
1-2min
7 REPS BOTTOM HALF OF ROM, 7 REPS TOP HALF OF ROM, 7 REPS FULL ROM
2 or 3 15-20
REP10
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
LSRPE
TOTAL SET VOLUME: 23
DAY 5
LOWER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BACK SQUAT
3
8
72.5%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL WALKING LUNGE
3
15
RPE9
2-3min
15 STEPS PER LEG
A1: SEATED LEG CURL
3
15
RPE9
0min
FOCUS ON SQUEEZING YOUR HAMSTRINGS
A2: CABLE PULL-THROUGH
3
15
RPE9
1-2min
FOCUS ON EXTENDING YOUR HIPS
MACHINE HIP ABDUCTION
3
15
RPE9
1-2min
SQUEEZE YOUR GLUTES
WEIGHTED CRUNCH
3
10
RPE8
1-2min
FLEX YOUR SPINE
LSRPE
TOTAL SET VOLUME: 18
DAY 6
UPPER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL INCLINE PRESS
3
8
RPE7-8
2-3MIN
KEEP YOUR ELBOWS OUT
NEUTRAL-GRIP PULL-UP /
NEGATIVE NEUTRAL-GRIP PULL-Up
DIP
3
AMRAP/2
RPE10
2-3min
RPE8 AMRAP, THEN DO 2 FORCED NEGATIVES
3
10
RPE9
2-3min
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°
BARBELL SUPINATED ROW
3
15
RPE9
2-3min
FOCUS ON ENGAGING THE LATS BY PULLING YOUR ELBOWS DOWN AND IN
BARBELL PUSH PRESS
3
6
RPE8
1-2min
CONTROL THE NEGATIVE
CABLE TRICEPS KICKBACK
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR TRICEPS
RPE10
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
TOTAL SET VOLUME: 18
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 1
LOWER #1
SETS REPS RPE/%1RM
REST
1
2
WAVE 3 / WEEK 7: DAYS 1-3
3
4
NOTES
BACK SQUAT
3
4
80%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL HIP THRUST
2
10
RPE8
2-3min
SQUEEZE YOUR GLUTES
LEG PRESS
2
15
RPE8
2-3min
LOW FOOT POSITIONING
BARBELL 45° HYPEREXTENSION
3
10
RPE8
1-2min
KEEP YOUR SPINE NEUTRAL
STANDING CALF RAISE
3
10
RPE8
1-2min
PRESS ONTO YOUR TOES
HANGING LEG RAISE
3
12
RPE8
1-2min
FLEX YOUR SPINE
LSRPE
TOTAL SET VOLUME: 16
DAY 2
UPPER #1
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
3
6
75%
2-3MIN
SUPINATED LAT PULLDOWN
3
12
RPE8
2-3min
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
PULL YOUR ELBOWS AGAINST YOUR SIDES
BARBELL FLOOR PRESS
3
10
RPE7
2-3min
FOCUS ON SQUEEZING YOUR CHEST
MACHINE HIGH ROW
3
12
RPE8
2-3min
STRETCH YOUR LATS AT THE TOP
ARNOLD PRESS
2
15
RPE8
1-2min
CABLE UPRIGHT ROW
3
20
RPE9
1-2min
Start with your elbows in front of you and palms facing in. Rotate the
dumbbells so that your palms face forward as you press.
PERFORM LYING BACK
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
2 or 3 15-20
LSRPE
TOTAL SET VOLUME: 17
DAY 3
LOWER #2
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
DEADLIFT
2
5
85%
3-5MIN
FRONT SQUAT
3
8
RPE6-7
3-4min
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR
PRIOR TO MOVING IT OFF THE GROUND
KEEP YOUR TORSO UPRIGHT
KNEE-BANDED LEG PRESS
3
20
RPE8
2-3min
KEEP YOUR KNEES OUT
SINGLE-LEG LEG EXTENSION
3
12
RPE8
1-2min
12 REPS EACH LEG
SLIDING LEG CURL
3
15
RPE8
1-2min
FLEX YOUR HAMSTRINGS
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
LOWER BODY WEAK POINT 1
TOTAL SET VOLUME: 14
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 4
UPPER #2
SETS REPS RPE/%1RM
REST
1
2
WAVE 3 / WEEK 7: DAYS 4-6
3
4
NOTES
BARBELL OVERHEAD PRESS
2
4
80%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
WIDE-GRIP PULL-UP
3
6
RPE7
2-3min
PULL WITH YOUR CHEST TO THE BAR
BARBELL CLOSE GRIP BENCH
PRESS
BARBELL BENT OVER ROW
3
10
RPE7-8
2-3min
SHOULDER WIDTH GRIP
3
10
RPE8
2-3min
PULL TO YOUR UPPER ABS
PUSH-UP
2
AMRAP
RPE8
1-2min
SQUEEZE YOUR PECS
BAND PULL-APART
2
30
RPE8
1-2min
SQUEEZE YOUR SHOULDER BLADES TOGETHER
ECCENTRIC-ACCENTUATED
HAMMER CURL
UPPER BODY WEAK POINT 1
3
10
RPE8
1-2min
3-SECOND LOWERING PHASE
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
2 or 3 15-20
LSRPE
TOTAL SET VOLUME: 18
DAY 5
LOWER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BACK SQUAT
3
8
75%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL WALKING LUNGE
3
15
RPE8
2-3min
15 STEPS PER LEG
DUMBBELL STEP-UP
3
12
RPE9
0min
Set the box to ~parallel, 3 sets per leg
REVERSE HYPER
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR GLUTES
CABLE STANDING HIP
ABDUCTION
PLANK
3
10
RPE8
1-2min
SQUEEZE YOUR GLUTES
3
:30
RPE7
1-2min
FLEX YOUR ABS
LSRPE
TOTAL SET VOLUME: 18
DAY 6
UPPER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL INCLINE PRESS
3
8
PE7-8
2-3MIN
KEEP YOUR ELBOWS OUT
SINGLE-ARM PULLDOWN
3
12
RPE8
2-3min
CALIFORNIA PRESS
3
10
RPE8
2-3min
LEAN AWAY AT THE TOP, CRUNCH TOWARDS THE WORKING ARM AS YOU PULL
DOWN
CONCENTRIC IS A CLOSE-GRIP BENCH PRESS, ECCENTRIC IS A SKULL CRUSHER
CABLE CLOSE-GRIP ROW
3
20
RPE8
2-3min
FOCUS ON ENGAGING THE LATS BY PULLING YOUR ELBOWS DOWN AND IN
BARBELL OVERHEAD PRESS
3
10
RPE8
1-2min
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
ECCENTRIC-OVERLOADED ROPE
OVERHEAD TRICEPS EXTENSION
UPPER BODY WEAK POINT 1
3
10
RPE9
1-2min
USE YOUR NON-WORKING ARM TO ASSIST WITH THE CONCENTRIC
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
TOTAL SET VOLUME: 18
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 1
LOWER #1
SETS REPS RPE/%1RM
REST
1
2
WAVE 3 / WEEK 8: DAYS 1-3
3
4
NOTES
BACK SQUAT
3
5
80%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL HIP THRUST
2
10
RPE8
2-3min
SQUEEZE YOUR GLUTES
LEG PRESS
2
15
RPE8
2-3min
LOW FOOT POSITIONING
BARBELL 45° HYPEREXTENSION
3
10
RPE8
1-2min
KEEP YOUR SPINE NEUTRAL
STANDING CALF RAISE
3
10
RPE8
1-2min
PRESS ONTO YOUR TOES
HANGING LEG RAISE
3
12
RPE8
1-2min
FLEX YOUR SPINE
LSRPE
TOTAL SET VOLUME: 16
DAY 2
UPPER #1
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
3
7
75%
2-3MIN
SUPINATED LAT PULLDOWN
3
12
RPE8
2-3min
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
PULL YOUR ELBOWS AGAINST YOUR SIDES
BARBELL FLOOR PRESS
3
10
RPE7
2-3min
FOCUS ON SQUEEZING YOUR CHEST
MACHINE HIGH ROW
3
12
RPE8
2-3min
STRETCH YOUR LATS AT THE TOP
ARNOLD PRESS
2
15
RPE8
1-2min
CABLE UPRIGHT ROW
3
20
RPE9
1-2min
Start with your elbows in front of you and palms facing in. Rotate the
dumbbells so that your palms face forward as you press.
PERFORM LYING BACK
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
2 or 3 15-20
LSRPE
TOTAL SET VOLUME: 17
DAY 3
LOWER #2
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
DEADLIFT
3
5
85%
3-5MIN
FRONT SQUAT
3
9
RPE6-7
3-4MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR
PRIOR TO MOVING IT OFF THE GROUND
KEEP YOUR TORSO UPRIGHT
KNEE-BANDED LEG PRESS
3
20
RPE8
2-3MIN
KEEP YOUR KNEES OUT
SINGLE-LEG LEG EXTENSION
3
12
RPE8
1-2MIN
12 REPS EACH LEG
SLIDING LEG CURL
3
15
RPE8
1-2MIN
FLEX YOUR HAMSTRINGS
RPE9
1-2MIN
FOCUS ON MIND-MUSCLE CONNECTION
LOWER BODY WEAK POINT 1
TOTAL SET VOLUME: 15
2 OR 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 4
UPPER #2
SETS REPS RPE/%1RM
REST
1
2
WAVE 3 / WEEK 8: DAYS 4-6
3
4
NOTES
BARBELL OVERHEAD PRESS
3
4
80%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
WIDE-GRIP PULL-UP
4
6
RPE7
2-3min
PULL WITH YOUR CHEST TO THE BAR
BARBELL CLOSE GRIP BENCH
PRESS
BARBELL BENT OVER ROW
3
11
RPE7-8
2-3min
SHOULDER WIDTH GRIP
3
10
RPE8
2-3min
PULL TO YOUR UPPER ABS
PUSH-UP
2
AMRAP
RPE8
1-2min
SQUEEZE YOUR PECS
BAND PULL-APART
2
30
RPE8
1-2min
SQUEEZE YOUR SHOULDER BLADES TOGETHER
ECCENTRIC-ACCENTUATED
HAMMER CURL
UPPER BODY WEAK POINT 1
3
10
RPE8
1-2min
3-SECOND LOWERING PHASE
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
2 or 3 15-20
LSRPE
TOTAL SET VOLUME: 20
DAY 5
LOWER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BACK SQUAT
3
8
75%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL WALKING LUNGE
3
15
RPE8
2-3min
15 STEPS PER LEG
DUMBBELL STEP-UP
3
12
RPE9
0min
Set the box to ~parallel, 3 sets per leg
REVERSE HYPER
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR GLUTES
CABLE STANDING HIP
ABDUCTION
PLANK
3
10
RPE8
1-2min
SQUEEZE YOUR GLUTES
3
:30
RPE7
1-2min
FLEX YOUR ABS
LSRPE
TOTAL SET VOLUME: 18
DAY 6
UPPER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL INCLINE PRESS
3
8
RPE7-8
2-3MIN
KEEP YOUR ELBOWS OUT
SINGLE-ARM PULLDOWN
3
12
RPE8
2-3min
CALIFORNIA PRESS
3
10
RPE8
2-3min
LEAN AWAY AT THE TOP, CRUNCH TOWARDS THE WORKING ARM AS YOU PULL
DOWN
CONCENTRIC IS A CLOSE-GRIP BENCH PRESS, ECCENTRIC IS A SKULL CRUSHER
CABLE CLOSE-GRIP ROW
3
20
RPE8
2-3min
FOCUS ON ENGAGING THE LATS BY PULLING YOUR ELBOWS DOWN AND IN
BARBELL OVERHEAD PRESS
3
10
RPE8
1-2min
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
ECCENTRIC-OVERLOADED ROPE
OVERHEAD TRICEPS EXTENSION
UPPER BODY WEAK POINT 1
3
10
RPE9
1-2min
USE YOUR NON-WORKING ARM TO ASSIST WITH THE CONCENTRIC
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
TOTAL SET VOLUME: 18
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 1
LOWER #1
SETS REPS RPE/%1RM
REST
1
2
WAVE 3 / WEEK 9: DAYS 1-3
3
4
NOTES
BACK SQUAT
3
6
80%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL HIP THRUST
2
10
RPE8
2-3min
SQUEEZE YOUR GLUTES
LEG PRESS
2
15
RPE8
2-3min
LOW FOOT POSITIONING
BARBELL 45° HYPEREXTENSION
3
10
RPE8
1-2min
KEEP YOUR SPINE NEUTRAL
STANDING CALF RAISE
3
10
RPE8
1-2min
PRESS ONTO YOUR TOES
HANGING LEG RAISE
3
12
RPE8
1-2min
FLEX YOUR SPINE
LSRPE
TOTAL SET VOLUME: 16
DAY 2
UPPER #1
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL BENCH PRESS
3
8
75%
2-3MIN
SUPINATED LAT PULLDOWN
3
12
RPE8
2-3min
ELBOWS AT A 45° ANGLE. SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM
ON THE BENCH
PULL YOUR ELBOWS AGAINST YOUR SIDES
BARBELL FLOOR PRESS
3
10
RPE7
2-3min
FOCUS ON SQUEEZING YOUR CHEST
MACHINE HIGH ROW
3
12
RPE8
2-3min
STRETCH YOUR LATS AT THE TOP
ARNOLD PRESS
2
15
RPE8
1-2min
CABLE UPRIGHT ROW
3
20
RPE9
1-2min
START WITH YOUR ELBOWS IN FRONT OF YOU AND PALMS FACING IN. ROTATE
THE DUMBBELLS SO THAT YOUR PALMS FACE FORWARD AS YOU PRESS.
PERFORM LYING BACK
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
UPPER BODY WEAK POINT 1
2 or 3 15-20
LSRPE
TOTAL SET VOLUME: 17
DAY 3
LOWER #2
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
DEADLIFT
4
5
85%
3-5MIN
FRONT SQUAT
3
10
RPE6-7
3-4min
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR
PRIOR TO MOVING IT OFF THE GROUND
KEEP YOUR TORSO UPRIGHT
KNEE-BANDED LEG PRESS
3
20
RPE8
2-3min
KEEP YOUR KNEES OUT
SINGLE-LEG LEG EXTENSION
3
12
RPE8
1-2min
12 REPS EACH LEG
SLIDING LEG CURL
3
15
RPE8
1-2min
FLEX YOUR HAMSTRINGS
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
LOWER BODY WEAK POINT 1
TOTAL SET VOLUME: 16
2 or 3 15-20
LSRPE
JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM
DAY 4
UPPER #2
SETS REPS RPE/%1RM
REST
1
2
WAVE 3 / WEEK 9: DAYS 4-6
3
4
NOTES
BARBELL OVERHEAD PRESS
4
4
80%
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
WIDE-GRIP PULL-UP
5
6
RPE7
2-3min
PULL WITH YOUR CHEST TO THE BAR
BARBELL CLOSE GRIP BENCH
PRESS
BARBELL BENT OVER ROW
3
11
RPE7-8
2-3min
SHOULDER WIDTH GRIP
3
10
RPE8
2-3min
PULL TO YOUR UPPER ABS
PUSH-UP
2
AMRAP
RPE8
1-2min
SQUEEZE YOUR PECS
BAND PULL-APART
2
30
RPE8
1-2min
SQUEEZE YOUR SHOULDER BLADES TOGETHER
ECCENTRIC-ACCENTUATED
HAMMER CURL
UPPER BODY WEAK POINT 1
3
10
RPE8
1-2min
3-SECOND LOWERING PHASE
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
2 or 3 15-20
LSRPE
TOTAL SET VOLUME: 22
DAY 5
LOWER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BACK SQUAT
3
8
75%
3-4MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL WALKING LUNGE
3
15
RPE8
2-3min
15 STEPS PER LEG
DUMBBELL STEP-UP
3
12
RPE9
0min
Set the box to ~parallel, 3 sets per leg
REVERSE HYPER
3
15
RPE9
1-2min
FOCUS ON SQUEEZING YOUR GLUTES
CABLE STANDING HIP
ABDUCTION
PLANK
3
10
RPE8
1-2min
SQUEEZE YOUR GLUTES
3
:30
RPE7
1-2min
FLEX YOUR ABS
LSRPE
TOTAL SET VOLUME: 18
DAY 6
UPPER #3
SETS REPS RPE/%1RM
REST
1
2
3
4
NOTES
BARBELL INCLINE PRESS
3
8
RPE7-8
2-3MIN
KEEP YOUR ELBOWS OUT
SINGLE-ARM PULLDOWN
3
12
RPE8
2-3min
CALIFORNIA PRESS
3
10
RPE8
2-3min
LEAN AWAY AT THE TOP, CRUNCH TOWARDS THE WORKING ARM AS YOU PULL
DOWN
CONCENTRIC IS A CLOSE-GRIP BENCH PRESS, ECCENTRIC IS A SKULL CRUSHER
CABLE CLOSE-GRIP ROW
3
20
RPE8
2-3min
FOCUS ON ENGAGING THE LATS BY PULLING YOUR ELBOWS DOWN AND IN
BARBELL OVERHEAD PRESS
3
10
RPE8
1-2min
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT
ECCENTRIC-OVERLOADED ROPE
OVERHEAD TRICEPS EXTENSION
UPPER BODY WEAK POINT 1
3
10
RPE9
1-2min
USE YOUR NON-WORKING ARM TO ASSIST WITH THE CONCENTRIC
RPE9
1-2min
FOCUS ON MIND-MUSCLE CONNECTION
TOTAL SET VOLUME: 18
2 or 3 15-20
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 1
RPE/%
REST
NOTES
BACK SQUAT
3
4
4
82.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL INCLINE
PRESS
2
3
8
RPE8
2-3 MIN
~45 DEGREE INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
LYING LEG CURL
1
3
10
RPE6
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE7
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
15/15
RPE9
1-2 MIN
DROPSET. DROP WEIGHT BY ~50% ON SECOND 15 REPS. 30 REPS TOTAL.
HANGING LEG RAISE
1
3
12
RPE7
1-2 MIN
ROLL HIPS "UP" AS YOU SQUEEZE LOWER ABS, AVOID SWINGING
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
3
85%
2-4 MIN
SET UP A COMFORTABLE ARCH, 1-2 SECOND PAUSE ON CHEST, EXPLODE OFF CHEST WITH
MAX FORCE
LOW TO HIGH CABLE FLYE
0
3
15
RPE8
1-2 MIN
START EXTERNALLY ROTATED WITH YOUR ELBOWS DOWN AND OUT, PULL YOUR ELBOWS
(NOT HANDS) UP AND IN WHILE SLIGHTLY INTERNALLY ROTATING YOUR SHOULDER
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
3
12
RPE6
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE6
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
ARNOLD PRESS
0
3
10
RPE7
1-3 MIN
EXTERNALLY ROTATE WHILE YOU PRESS. PALMS FACE IN AT BOTTOM, OUT AT TOP
TRICEP PRESSDOWN
0
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE6
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE8
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
HUMBLE ROW
1
3
10
RPE8
2-3 MIN
PIN YOUR LOWER CHEST AGAINST THE TOP OF AN INCLINE BENCH: HTTPS://WWW.
INSTAGRAM.COM/P/B5NI85NBT1M/
LEG PRESS
2
3
15
RPE6
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE7
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE9
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 1
RPE/%
REST
NOTES
DEADLIFT
3
4
2
85%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DIP
2
3
10
RPE8
2-3 MIN
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°, KEEP YOUR SCAPULAE
RETRACTED AND DEPRESSED
GLUTE HAM RAISE
0
3
10
RPE6
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE7
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE7
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE7
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RPE7
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
6
75%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
EGYPTIAN LATERAL RAISE
1
3
8
RPE8
1-2 MIN
2-SECOND ECCENTRIC. LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
CABLE SEATED ROW
1
3
12
RPE7
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE7
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE8
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE7
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE7
1-2 MIN
PRESS ONTO YOUR TOES
PUSH UP
0
2
RPE ONLY
RPE6
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 2
RPE/%
REST
NOTES
BACK SQUAT
3
3
6
77.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL INCLINE
PRESS
2
3
8
RPE8
2-3 MIN
~45 DEGREE INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
LYING LEG CURL
1
3
10
RPE6
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE7
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
15/15
RPE9
1-2 MIN
DROPSET. DROP WEIGHT BY ~50% ON SECOND 15 REPS. 30 REPS TOTAL.
HANGING LEG RAISE
1
3
12
RPE7
1-2 MIN
ROLL HIPS "UP" AS YOU SQUEEZE LOWER ABS, AVOID SWINGING
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
5
80%
2-4 MIN
SET UP A COMFORTABLE ARCH, 1-2 SECOND PAUSE ON CHEST, EXPLODE OFF CHEST WITH
MAX FORCE
LOW TO HIGH CABLE FLYE
0
3
15
RPE8
1-2 MIN
FLYE UP AND IN. PALMS FACE UP AT THE BOTTOM AND DOWN AT THE TOP
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
3
12
RPE6
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE6
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
ARNOLD PRESS
0
3
10
RPE7
1-3 MIN
EXTERNALLY ROTATE WHILE YOU PRESS. PALMS FACE IN AT BOTTOM, OUT AT TOP
TRICEP PRESSDOWN
0
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE6
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
HUMBLE ROW
1
3
10
RPE8
2-3 MIN
PIN YOUR LOWER CHEST AGAINST THE TOP OF AN INCLINE BENCH: HTTPS://WWW.
INSTAGRAM.COM/P/B5NI85NBT1M/
LEG PRESS
2
3
15
RPE6
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE7
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE9
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 2
RPE/%
REST
NOTES
RESET DEADLIFT
3
3
5
80%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DIP
2
3
10
RPE8
2-3 MIN
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°, KEEP YOUR SCAPULAE
RETRACTED AND DEPRESSED
GLUTE HAM RAISE
0
3
10
RPE7
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE7
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE7
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE7
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RPE7
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
10
65%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
EGYPTIAN LATERAL RAISE
1
3
8
RPE8
1-2 MIN
2-SECOND ECCENTRIC. LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
CABLE SEATED ROW
1
3
12
RPE7
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE7
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE8
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE7
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE7
1-2 MIN
PRESS ONTO YOUR TOES
PUSH UP
0
2
RPE ONLY
RPE6
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 3
RPE/%
REST
NOTES
BACK SQUAT
3
4
4
85%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL INCLINE
PRESS
2
3
8
RPE9
2-3 MIN
~45 DEGREE INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
LYING LEG CURL
1
3
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE7
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
15/15
RPE10
1-2 MIN
DROPSET. DROP WEIGHT BY ~50% ON SECOND 15 REPS. 30 REPS TOTAL.
HANGING LEG RAISE
1
3
12
RPE7
1-2 MIN
ROLL HIPS "UP" AS YOU SQUEEZE LOWER ABS, AVOID SWINGING
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
3
87.5%
2-4 MIN
SET UP A COMFORTABLE ARCH, 1-2 SECOND PAUSE ON CHEST, EXPLODE OFF CHEST WITH
MAX FORCE
LOW TO HIGH CABLE FLYE
0
3
15
RPE9
1-2 MIN
FLYE UP AND IN. PALMS FACE UP AT THE BOTTOM AND DOWN AT THE TOP
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
3
12
RPE7
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE7
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
ARNOLD PRESS
0
3
10
RPE7
1-3 MIN
EXTERNALLY ROTATE WHILE YOU PRESS. PALMS FACE IN AT BOTTOM, OUT AT TOP
TRICEP PRESSDOWN
0
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE7
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
HUMBLE ROW
1
3
10
RPE9
2-3 MIN
PIN YOUR LOWER CHEST AGAINST THE TOP OF AN INCLINE BENCH: HTTPS://WWW.
INSTAGRAM.COM/P/B5NI85NBT1M/
LEG PRESS
2
3
15
RPE7
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE7
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE9
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 3
RPE/%
REST
NOTES
DEADLIFT
3
4
2
87.5%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DIP
2
3
10
RPE9
2-3 MIN
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°, KEEP YOUR SCAPULAE
RETRACTED AND DEPRESSED
GLUTE HAM RAISE
0
3
10
RPE7
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE7
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE7
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE7
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RPE7
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
6
77.5%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
EGYPTIAN LATERAL RAISE
1
3
8
RPE9
1-2 MIN
2-SECOND ECCENTRIC. LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
CABLE SEATED ROW
1
3
12
RPE7
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE7
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE7
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE7
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE7
1-2 MIN
PRESS ONTO YOUR TOES
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 4
RPE/%
REST
NOTES
BACK SQUAT
3
3
6
80%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL INCLINE
PRESS
2
3
8
RPE9
2-3 MIN
~45 DEGREE INCLINE, MIND MUSCLE CONNECTION WITH UPPER PECS
LYING LEG CURL
1
3
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE8
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
15/15
RPE10
1-2 MIN
DROPSET. DROP WEIGHT BY ~50% ON SECOND 15 REPS. 30 REPS TOTAL.
HANGING LEG RAISE
1
3
12
RPE8
1-2 MIN
ROLL HIPS "UP" AS YOU SQUEEZE LOWER ABS, AVOID SWINGING
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
5
82.5%
2-4 MIN
SET UP A COMFORTABLE ARCH, 1-2 SECOND PAUSE ON CHEST, EXPLODE OFF CHEST WITH
MAX FORCE
LOW TO HIGH CABLE FLYE
0
3
15
RPE9
1-2 MIN
FLYE UP AND IN. PALMS FACE UP AT THE BOTTOM AND DOWN AT THE TOP
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
3
12
RPE8
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE8
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
ARNOLD PRESS
0
3
10
RPE8
1-3 MIN
EXTERNALLY ROTATE WHILE YOU PRESS. PALMS FACE IN AT BOTTOM, OUT AT TOP
TRICEP PRESSDOWN
0
3
15
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE8
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
HUMBLE ROW
1
3
10
RPE9
2-3 MIN
PIN YOUR LOWER CHEST AGAINST THE TOP OF AN INCLINE BENCH: HTTPS://WWW.
INSTAGRAM.COM/P/B5NI85NBT1M/
LEG PRESS
2
3
15
RPE8
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE8
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE9
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 4
RPE/%
REST
NOTES
RESET DEADLIFT
3
3
5
82.5%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DIP
2
3
10
RPE9
2-3 MIN
TUCK YOUR ELBOWS AT 45°, LEAN YOUR TORSO FORWARD 15°, KEEP YOUR SCAPULAE
RETRACTED AND DEPRESSED
GLUTE HAM RAISE
0
3
10
RPE8
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE8
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE8
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE8
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RPE8
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
10
67.5%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
EGYPTIAN LATERAL RAISE
1
3
8
RPE9
1-2 MIN
2-SECOND ECCENTRIC. LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
CABLE SEATED ROW
1
3
12
RPE8
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE8
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE8
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE8
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE8
1-2 MIN
PRESS ONTO YOUR TOES
PUSH UP
0
2
RPE ONLY
RPE8
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 5 (BLOCK 2)
RPE/%
REST
NOTES
[TOPSET] BACK SQUAT
3
1
3-5
87.5%
2-4 MIN
IF YOU’RE FEELING STRONG AND CONFIDENT, GO FOR 5. IF YOU FEEL LESS STRONG, PLAY
IT SAFE WITH 3-4 REPS.
[BACK OFF] BACK SQUAT
3
2
5
82.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL OVERHEAD
PRESS
2
4
6
80%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
SWISS BALL LEG CURL
1
3
10
RPE7
1-2 MIN
PREVENT YOUR HIPS FROM TOUCHING THE GROUND. DIG YOUR HEELS INTO THE BALL
CHIN-UP
1
4
8
RPE7
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
SUPINATED EZ BAR CURL
1
3
10+2
RPE10
1-2 MIN
10 REPS WITH GOOD CONTROL + 2 REPS WITH MODERATE CHEATING/MOMENTUM
AB WHEEL ROLLOUT
1
3
6
RPE7
1-2 MIN
SQUEEZE YOUR GLUTES, DON'T PULL FROM YOUR ARMS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
3
87.5%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW INCLINE DUMBBELL
PRESS
0
3
15
PRE8
1-2 MIN
15° BENCH ANGLE. TUCK YOUR ELBOWS
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
4
12
RPE7
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
DUMBBELL ROW
1
4
12
RPE7
1-3 MIN
PULL THE DUMBBELL TO YOUR HIP
DUMBBELL LATERAL
RAISE
0
4
15
RPE7
1-3 MIN
TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST
OVERHEAD TRICEP
EXTENSION
0
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE7
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
BANDED CHESTSUPPORTED T-BAR ROW
1
4
10
RPE8
2-3 MIN
BE EXPLOSIVE AT THE BOTTOM, DRIVE ELBOWS BACK HARD!
SINGLE-LEG LEG PRESS
2
4
15
RPE7
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
ECCENTRICACCENTUATED STANDING
CALF RAISE
1
4
8
RPE7
1-2 MIN
PRESS ONTO YOUR TOES. 4-SECOND ECCENTRIC
CABLE ROPE UPRIGHT
ROW
0
4
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
CABLE SINGLE-ARM
CURL
0
4
8
RPE7
1-2 MIN
KEEP YOUR SHOULDER JOINT HYPEREXTENDED (ELBOW BEHIND TORSO)
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 5 (BLOCK 2)
RPE/%
REST
NOTES
[TOPSET] DEADLIFT
3
1
2
90%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
[BACK OFF] RESET
DEADLIFT
0
3
2
80%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
4
8
RPE7
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
4
10
RPE7
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
4
12
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE7
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE7
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
EZ BAR SKULL CRUSHER
1
3
15
RPE7
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
3
8
80%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
CABLE LATERAL RAISE
1
3
8
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "UP"
PENDLAY ROW
1
4
10
RPE7
1-3 MIN
KEEP A FLAT BACK, PULL YOUR ELBOWS BACK AT 45 DEGREE ANGLE
SEATED HIP ABDUCTION
1
4
20
RPE7
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
EZ BAR CURL 21S
1
2
7/7/7
RPE7
1-2 MIN
FIRST 7 REPS BOTTOM HALF OF ROM, NEXT 7 REPS TOP HALF OF ROM, LAST 7 REPS
FULL ROM
CABLE CRUNCH
1
4
15
RPE7
1-2 MIN
FOCUS ON FLEXING YOUR SPINE. AVOID YANKING WITH YOUR ARMS
STANDING CALF RAISE
1
4
12
RPE7
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 6 (BLOCK 2)
RPE/%
REST
NOTES
[TOPSET] BACK SQUAT
3
1
2
92.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
[BACK OFF] BACK SQUAT
3
2
3
85%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL OVERHEAD
PRESS
2
4
8
75%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
SWISS BALL LEG CURL
1
3
10
RPE7
1-2 MIN
PREVENT YOUR HIPS FROM TOUCHING THE GROUND. DIG YOUR HEELS INTO THE BALL
CHIN-UP
1
4
8
RPE7
2-3 MIN
SUPINATED (UNDERHAND) SHOULDER WIDTH GRIP, PULL WITH LATS
SUPINATED EZ BAR CURL
1
3
10+2
RPE10
1-2 MIN
10 REPS WITH GOOD CONTROL + 2 REPS WITH MODERATE CHEATING/MOMENTUM
AB WHEEL ROLLOUT
1
3
12
RPE7
1-2 MIN
SQUEEZE YOUR GLUTES, DON'T PULL FROM YOUR ARMS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
5
85%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW INCLINE DUMBBELL
PRESS
0
3
15
RPE8
1-2 MIN
15° BENCH ANGLE. TUCK YOUR ELBOWS
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
4
12
RPE7
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
DUMBBELL ROW
1
4
12
RPE7
1-3 MIN
PULL THE DUMBBELL TO YOUR HIP
DUMBBELL LATERAL
RAISE
0
4
15
RPE7
1-3 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
OVERHEAD TRICEP
EXTENSION
0
3
15
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE7
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
4
3
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
BANDED CHESTSUPPORTED T-BAR ROW
1
4
10
RPE8
2-3 MIN
BE EXPLOSIVE AT THE BOTTOM, DRIVE ELBOWS BACK HARD!
SINGLE-LEG LEG PRESS
2
4
15
RPE7
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
ECCENTRICACCENTUATED STANDING
CALF RAISE
1
4
8
RPE7
1-2 MIN
PRESS ONTO YOUR TOES. 4-SECOND ECCENTRIC
CABLE ROPE UPRIGHT
ROW
0
4
10
RPE7
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
CABLE SINGLE-ARM
CURL
0
4
8
RPE7
1-2 MIN
KEEP YOUR SHOULDER JOINT HYPEREXTENDED (ELBOW BEHIND TORSO)
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 6 (BLOCK 2)
RPE/%
REST
NOTES
[TOPSET] DEADLIFT
3
1
4
85%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
[BACK OFF] RESET
DEADLIFT
0
3
4
75%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
4
8
RPE7
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
4
10
RPE7
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
4
12
RPE7
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE7
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE7
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
REVERSE PEC DECK
1
3
20
RPE7
1-2 MIN
SWING THE WEIGHT "OUT", NOT "BACK"
EZ BAR SKULL CRUSHER
1
3
15
RPE7
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
4
82.5%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
CABLE LATERAL RAISE
1
3
8
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "UP"
PENDLAY ROW
1
4
12
RPE7
1-3 MIN
KEEP A FLAT BACK, PULL YOUR ELBOWS BACK AT 45 DEGREE ANGLE
SEATED HIP ABDUCTION
1
4
20
RPE7
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
EZ BAR CURL 21S
1
2
10
RPE7
1-2 MIN
FIRST 7 REPS BOTTOM HALF OF ROM, NEXT 7 REPS TOP HALF OF ROM, LAST 7 REPS
FULL ROM
CABLE CRUNCH
1
4
15
RPE7
1-2 MIN
FOCUS ON FLEXING YOUR SPINE. AVOID YANKING WITH YOUR ARMS
STANDING CALF RAISE
1
4
12
RPE7
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 7 (BLOCK 2)
RPE/%
REST
NOTES
[TOPSET] BACK SQUAT
3
1
8
82.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
[BACK OFF] BACK SQUAT
3
2
8
70%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL OVERHEAD
PRESS
2
4
10
65%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
SWISS BALL LEG CURL
1
3
10
RPE8
1-2 MIN
PREVENT YOUR HIPS FROM TOUCHING THE GROUND. DIG YOUR HEELS INTO THE BALL
CHIN-UP
1
4
8
RPE8
2-3 MIN
SUPINATED (UNDERHAND) SHOULDER WIDTH GRIP, PULL WITH LATS
SUPINATED EZ BAR CURL
1
3
10+2
RPE10
1-2 MIN
10 REPS WITH GOOD CONTROL + 2 REPS WITH MODERATE CHEATING/MOMENTUM
AB WHEEL ROLLOUT
1
3
12
RPE8
1-2 MIN
SQUEEZE YOUR GLUTES, DON'T PULL FROM YOUR ARMS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
10
77.5%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW INCLINE DUMBBELL
PRESS
0
3
15
RPE8
1-2 MIN
15° BENCH ANGLE. TUCK YOUR ELBOWS
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
4
12
RPE8
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
DUMBBELL ROW
1
4
12
RPE8
1-3 MIN
PULL THE DUMBBELL TO YOUR HIP
DUMBBELL LATERAL
RAISE
0
4
15
RPE8
1-3 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
OVERHEAD TRICEP
EXTENSION
0
3
15
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE8
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
10
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
BANDED CHESTSUPPORTED T-BAR ROW
1
4
10
RPE8
2-3 MIN
BE EXPLOSIVE AT THE BOTTOM, DRIVE ELBOWS BACK HARD!
SINGLE-LEG LEG PRESS
2
4
15
RPE8
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
ECCENTRICACCENTUATED STANDING
CALF RAISE
1
4
8
RPE8
1-2 MIN
PRESS ONTO YOUR TOES. 4-SECOND ECCENTRIC
CABLE ROPE UPRIGHT
ROW
0
4
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
CABLE SINGLE-ARM
CURL
0
4
8
RPE8
1-2 MIN
KEEP YOUR SHOULDER JOINT HYPEREXTENDED (ELBOW BEHIND TORSO)
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 7 (BLOCK 2)
RPE/%
REST
NOTES
[TOPSET] DEADLIFT
3
1
6
82.5%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
[BACK OFF] RESET
DEADLIFT
0
3
6
70%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
4
8
RPE 7
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
4
10
RPE8
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
4
12
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE8
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE8
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
REVERSE PEC DECK
1
3
20
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "BACK"
EZ BAR SKULL CRUSHER
1
3
15
RPE8
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
6
80%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
CABLE LATERAL RAISE
1
3
8
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "UP"
PENDLAY ROW
1
4
12
RPE8
1-3 MIN
KEEP A FLAT BACK, PULL YOUR ELBOWS BACK AT 45 DEGREE ANGLE
SEATED HIP ABDUCTION
1
4
20
RPE8
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
EZ BAR CURL 21S
1
2
10
RPE8
1-2 MIN
FIRST 7 REPS BOTTOM HALF OF ROM, NEXT 7 REPS TOP HALF OF ROM, LAST 7 REPS
FULL ROM
CABLE CRUNCH
1
4
15
RPE8
1-2 MIN
FOCUS ON FLEXING YOUR SPINE. AVOID YANKING WITH YOUR ARMS
STANDING CALF RAISE
1
4
12
RPE8
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 8 (BLOCK 2)
RPE/%
REST
NOTES
[TOPSET] BACK SQUAT
3
1
2
92.5%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
[BACK OFF] BACK SQUAT
3
2
2
85%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL OVERHEAD
PRESS
2
4
5
80%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
SWISS BALL LEG CURL
1
3
10
RPE8
1-2 MIN
PREVENT YOUR HIPS FROM TOUCHING THE GROUND. DIG YOUR HEELS INTO THE BALL
CHIN-UP
1
4
8
RPE8
2-3 MIN
SUPINATED (UNDERHAND) SHOULDER WIDTH GRIP, PULL WITH LATS
SUPINATED EZ BAR CURL
1
3
10+2
RPE10
1-2 MIN
10 REPS WITH GOOD CONTROL + 2 REPS WITH MODERATE CHEATING/MOMENTUM
AB WHEEL ROLLOUT
1
3
12
RPE8
1-2 MIN
SQUEEZE YOUR GLUTES, DON'T PULL FROM YOUR ARMS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
4
2
90%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW INCLINE DUMBBELL
PRESS
0
3
15
RPE8
1-2 MIN
15° BENCH ANGLE. TUCK YOUR ELBOWS
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
4
12
RPE8
2-3 MIN
HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ON MIND MUSCLE CONNECTION.
DUMBBELL ROW
1
4
12
RPE8
1-3 MIN
PULL THE DUMBBELL TO YOUR HIP
DUMBBELL LATERAL
RAISE
0
4
15
RPE8
1-3 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
OVERHEAD TRICEP
EXTENSION
0
3
15
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE8
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
4
6
RPE9
2-3 MIN
1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR
BANDED CHESTSUPPORTED T-BAR ROW
1
4
10
RPE8
2-3 MIN
BE EXPLOSIVE AT THE BOTTOM, DRIVE ELBOWS BACK HARD!
SINGLE-LEG LEG PRESS
2
4
15
RPE8
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
ECCENTRICACCENTUATED STANDING
CALF RAISE
1
4
8
RPE8
1-2 MIN
PRESS ONTO YOUR TOES. 4-SECOND ECCENTRIC
CABLE ROPE UPRIGHT
ROW
0
4
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
CABLE SINGLE-ARM
CURL
0
4
8
RPE8
1-2 MIN
KEEP YOUR SHOULDER JOINT HYPEREXTENDED (ELBOW BEHIND TORSO)
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 8 (BLOCK 2)
RPE/%
REST
NOTES
[TOPSET] DEADLIFT
3
1
2
95%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
[BACK OFF] RESET
DEADLIFT
0
1
3
85%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
4
8
RPE 8
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
4
10
RPE8
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
4
12
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE8
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE8
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
REVERSE PEC DECK
1
3
20
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "BACK"
EZ BAR SKULL CRUSHER
1
3
15
RPE8
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
5
3
87.5%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
CABLE LATERAL RAISE
1
3
8
RPE8
1-2 MIN
SWING THE WEIGHT "OUT", NOT "UP"
PENDLAY ROW
1
4
12
RPE8
1-3 MIN
KEEP A FLAT BACK, PULL YOUR ELBOWS BACK AT 45 DEGREE ANGLE
SEATED HIP ABDUCTION
1
4
20
RPE8
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
EZ BAR CURL 21S
1
2
10
RPE8
1-2 MIN
FIRST 7 REPS BOTTOM HALF OF ROM, NEXT 7 REPS TOP HALF OF ROM, LAST 7 REPS
FULL ROM
CABLE CRUNCH
1
4
15
RPE8
1-2 MIN
FOCUS ON FLEXING YOUR SPINE. AVOID YANKING WITH YOUR ARMS
STANDING CALF RAISE
1
4
12
RPE8
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 9 (DELOAD)
RPE/%
REST
NOTES
BACK SQUAT
3
4
4
75%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
BARBELL BENCH PRESS
2
3
4
70%
2-3 MIN
SPEED REPS - PRESS BAR EXPLOSIVELY OFF CHEST
LYING LEG CURL
1
3
10
RPE6
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE6
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
10
RPE6
1-2 MIN
DROPSET. PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER
CABLE CRUNCH
1
3
12
RPE6
1-2 MIN
FOCUS ON FLEXING YOUR LOWER BACK
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
3
3
80%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW TO HIGH CABLE FLYE
0
3
15
RPE6
1-2 MIN
FLYE UP AND IN. PALMS FACE UP AT THE BOTTOM AND DOWN AT THE TOP
DEADLIFT
2
3
3
75%
2-3 MIN
EXPLOSIVE REPS OFF THE FLOOR - SHOULD FEEL LIGHT AND FAST
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE6
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
DUMBBELL LATERAL
RAISE
0
3
10
RPE6
1-3 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
TRICEP PRESSDOWN
0
3
15
RPE6
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE6
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WIIDE GRIP LAT
PULLDOWN
2
3
6
RPE6
2-3 MIN
PULL WITH YOUR CHEST TO THE BAR
CHEST SUPPORTED T
BAR ROW
1
3
10
RPE6
2-3 MIN
FOCUS ON RETRACTION, TRANSVERSE ABDUCTION
LEG PRESS
2
3
12
RPE6
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE6
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE6
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE6
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 9 (DELOAD)
RPE/%
REST
NOTES
DEADLIFT
3
3
2
80%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
3
8
RPE 7
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
3
10
RPE6
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE6
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE6
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE6
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE6
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RPE6
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
6
75%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
BARBELL BENCH PRESS
1
3
2
85%
1-2 MIN
PRACTICE SET UP AND EXPLOSIVE TECHNIQUE FOR AMRAPS NEXT WEEK
CABLE SEATED ROW
1
3
12
RPE6
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE6
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE6
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE6
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE6
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 1
LOWER
FOCUSED
FULL
BODY
WORKOUT
DAY 2
CHEST
FOCUSED
FULL
BODY
WORKOUT
DAY 3
BACK
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 10 (AMRAPS)
RPE/%
REST
NOTES
TOPSET: BACK SQUAT
3
1
AMRAP
90%
2-4 MIN
AS MANY REPS AS POSSIBLE (AMRAP) – ALWAYS USE A SPOTTER AND GOOD TECHNIQUE
BACK SQUAT
0
2
6
80%
2-4 MIN
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
DUMBBELL INCLINE
PRESS
2
3
8
RPE5
2-3 MIN
VERY LIGHT WEIGHT - AVOID INTERFERENCE WITH BENCH AMRAP TOMORROW
LYING LEG CURL
1
3
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT
PRONATED PULLDOWN
1
3
10
RPE8
2-3 MIN
PULL YOUR ELBOWS DOWN AND IN
SUPINATED EZ BAR CURL
1
3
10
RPE9
1-2 MIN
DROPSET. PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER
CABLE CRUNCH
1
3
12
RPE6
1-2 MIN
FOCUS ON FLEXING YOUR LOWER BACK
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
BARBELL BENCH PRESS
3
1
AMRAP
92.5%
2-4 MIN
AS MANY REPS AS POSSIBLE (AMRAP) – ALWAYS USE A SPOTTER AND GOOD TECHNIQUE
BARBELL BENCH PRESS
0
2
5
85%
2-4 MIN
ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LOW TO HIGH CABLE FLYE
0
3
15
RPE 9
1-2 MIN
FLYE UP AND IN. PALMS FACE UP AT THE BOTTOM AND DOWN AT THE TOP
BARBELL HIP THRUST OR
ROMANIAN DEADLIFT
2
3
12
RPE5
2-3 MIN
VERY LIGHT WEIGHT TO AVOID INTERFERENCE WITH DEADLIFT AMRAPS ON DAY 4
CHEST-SUPPORTED
T-BAR ROW
1
3
15
RPE8
1-3 MIN
FULLY PROTRACT AT BOTTOM, RETRACT AT TOP
ARNOLD PRESS
0
3
10
RPE8
1-3 MIN
EXTERNALLY ROTATE WHILE YOU PRESS. PALMS FACE IN AT BOTTOM, OUT AT TOP
TRICEP PRESSDOWN
0
3
15
RPE9
1-2 MIN
FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
HEX BAR OR SMITH
MACHINE SHRUG
1
3
12
RPE10
1-2 MIN
SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEIGHTED PULL-UP
2
3
6
RPE9
2-3 MIN
PULL WITH YOUR CHEST TO THE BAR
HUMBLE ROW
1
3
10
RPE 8
2-3 MIN
PIN YOUR LOWER CHEST AGAINST THE TOP OF AN INCLINE BENCH: HTTPS://WWW.
INSTAGRAM.COM/P/B5NI85NBT1M/
LEG PRESS
2
3
15
RPE8
2-3 MIN
LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND
STANDING CALF RAISE
1
4
8
RPE8
1-2 MIN
1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP
CABLE ROPE UPRIGHT
ROW
0
3
10
RPE8
1-2 MIN
FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
HAMMER CURL
0
3
8
RPE10
1-2 MIN
3-SECOND ECCENTRIC. ARCH THE DUMBBELL "OUT" NOT "UP", FOCUS ON SQUEEZING
YOUR FOREARMS
LSRPE
LSRPE
LSRPE
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM
WORKOUT
DAY 4
LOWER
FOCUSED
FULL
BODY 2
WORKOUT
DAY 5
DELTOID
FOCUSED
FULL
BODY
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
WEEK 10 (AMRAPS)
RPE/%
REST
NOTES
DEADLIFT
3
1
AMRAP
90%
3-5 MIN
AS MANY REPS AS POSSIBLE (AMRAP) – ALWAYS USE GOOD TECHNIQUE
DEADLIFT
3
2
5
85%
3-5 MIN
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
DECLINE BENCH PRESS
2
3
8
RPE 7
2-3 MIN
CONSTANT TENSION REPS, TOUCH BAR TO CHEST
GLUTE HAM RAISE
0
3
10
RPE 8
1-2 MIN
KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
LEG EXTENSION
1
3
15
RPE8
1-2 MIN
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
CABLE PULL-OVER
1
3
15
RPE8
1-3 MIN
LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
DOWN, NOT "IN"
DUMBBELL LATERAL
RAISE
1
3
20
RPE8
1-2 MIN
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
FIBERS
ROPE FACE PULL
1
3
20
RPE8
1-2 MIN
PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE
EZ BAR SKULL CRUSHER
1
3
15
RP8
1-2 MIN
ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS
RPE/%
REST
NOTES
EXERCISE
# OF WARMUP # OF WORKING REPS / DURATION
SETS
SETS
OVERHEAD PRESS
3
4
10
80%
2-3 MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
EGYPTIAN LATERAL RAISE
1
3
8
RPE9
1-2 MIN
2-SECOND ECCENTRIC. LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR DELTS
CABLE SEATED ROW
1
3
12
RPE8
1-3 MIN
FOCUS ON SCAPULAR RETRACTION, PULL YOUR ELBOWS DOWN AND IN
SEATED HIP ABDUCTION
1
3
20
RPE8
1-2 MIN
FOCUS ON DRIVING YOUR KNEES OUT
INCLINE DUMBBELL
CURL
1
2
10
RPE10
1-2 MIN
BRACE UPPER BACK AGAINST BENCH, 45 DEGREE INCLINE, KEEP SHOULDERS BACK
AS YOU CURL
BICYCLE CRUNCH
1
3
15
RPE8
1-2 MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT ELBOW TO RIGHT
KNEE, RIGHT ELBOW TO LEFT KNEE
STANDING CALF RAISE
1
4
12
RPE8
1-2 MIN
PRESS ONTO YOUR TOES
PUSH UP
0
2
RPE ONLY
RPE7
1-2 MIN
PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE
LSRPE
LSRPE