JEFF NIPPARD'S Push Pull Legs - 6X/WEEK SPREADSHEET IMPORTANT: In the light red cell below, type "kg" if using kilograms or type "lbs" if using pounds (quotation marks not included) Copyright 2020 by Jeff Nippard. All rights reserved. Lb IMPORTANT: On the right, enter your 1RM loads in the spaces below the given exercise (use the same units you specified above). Workout Week 1 Legs #1 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 Week 2 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 Week 3 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 Week 4 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Squat Bench Deadlift OHP 335 285 465 155 Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest BACK SQUAT 3 5 235 70% 3-4min ROMANIAN DEADLIFT 2 8-10 7 3-4min CABLE PULL THROUGH 2 10-12 6 2-3min DUMBBELL WALKING LUNGE 2 20 each leg 7 1-2min A1: LEG EXTENSION 2 15 8 0min A2: SEATED LEG CURL 2 15 8 1-2min 7 1-2min 75% 2-3min STANDING CALF RAISE 3 10 BARBELL BENCH PRESS 3 4 DUMBBELL SEATED SHOULDER PRESS 3 8-10 7 2-3min WEIGHTED DIP LOW-TO-HIGH CABLE FLYE DUMBBELL ISOLATERAL SKULL CRUSHER DUMBBELL LATERAL RAISE AB WHEEL ROLLOUT 1 ARM LAT PULL-IN PULL-UP PENDLAY ROW MACHINE HIGH ROW SEATED FACE PULL A1: REVERSE GRIP EZ BAR CURL A2: SUPINATED EZ BAR CURL DUMBBELL PREACHER CURL DEADLIFT FRONT SQUAT SINGLE-LEG LEG PRESS SINGLE-LEG LEG EXTENSION SWISS BALL SINGLE-LEG LEG CURL SEATED CALF RAISE CLOSE-GRIP BENCH PRESS OVERHEAD PRESS DUMBBELL INCLINE PRESS PEC DECK CABLE LATERAL RAISE CABLE TRICEPS KICKBACK BICYCLE CRUNCH NEUTRAL-GRIP PULLDOWN A1: CABLE SEATED ELBOWS OUT ROW A2: CABLE SEATED ROW KNEELING STRAIGHT-ARM CABLE PULLSNATCH GRIP BARBELL SHRUG CABLE REVERSE FLYE SINGLE-ARM CABLE CURL HAMMER CURL 2 2 3 3 3 2 4 3 3 3 3 3 3 4 3 2 3 3 3 3 3 3 2 3 3 3 3 3 3 3 3 3 3 3 6-10 12-15 12 15 6 15-20 6-8 8-10 10-12 20 20 15 12 4 6-8 10-12 15 12 15 6 5 10-12 15 8 20 12 10-12 10 10 15 15 20 12 8 7 8 8 8 7 5 7 7 8 8 9 9 7 72 5% 6-7 7 7 7 7 7-8 80% 7 7 8 8 7 8 8 8 7 8 8 7 7 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 1-2min 1-2min 3-4min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 0min 2-3min 1-2min 1-2 min 0min 1-2min 1-2min 215 335 125 Notes SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR HAMSTRINGS DURING THE ECCENTRIC FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING YOUR GLUTES TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH OFF YOUR REAR LEG FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE WEIGHT PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE TO BOTTOM, DON'T BOUNCE TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR TORSO UPRIGHT TUCK YOUR ELBOWS AT A 45° ANGLE LEAN YOUR TORSO START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS USE 1 DUMBBELL IN EACH HAND KEEP YOUR ELBOWS IN A RAISE THE DUMBBELL "OUT" NOT "UP" MIND MUSCLE SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE PULL YOUR ELBOWS DOWN AND IN MINIMIZE SWINGING INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER FOCUS ON SQUEEZING YOUR LATS PULL YOUR ELBOWS UP AND OUT SQUEEZE YOUR SHOULDER ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT SIT DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT LATERALLY HIGH FOOT PLACEMENT START WITH YOUR WEAKER LEG FOCUS ON SQUEEZING YOUR START WITH YOUR WEAKER LEG PREVENT YOUR HIPS FROM PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT CLEAR ~45 DEGREE INCLINE MIND MUSCLE CONNECTION WITH UPPER FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE STAND UPRIGHT KEEP YOUR ELBOWS BEHIND YOUR TORSO OPPOSITE KNEE TO ELBOW FOCUS ON FLEXING YOUR SPINE PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE USE A 1 5X SHOULDER WIDTH GRIP CONTROL THE WEIGHT AND FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY STAND UPRIGHT KEEP YOUR ELBOW BEHIND YOUR TORSO FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes BACK SQUAT ROMANIAN DEADLIFT CABLE PULL THROUGH DUMBBELL WALKING LUNGE A1: LEG EXTENSION A2: SEATED LEG CURL STANDING CALF RAISE BARBELL BENCH PRESS DUMBBELL SEATED SHOULDER PRESS WEIGHTED DIP LOW-TO-HIGH CABLE FLYE DUMBBELL ISOLATERAL SKULL CRUSHER DUMBBELL LATERAL RAISE AB WHEEL ROLLOUT 1 ARM LAT PULL-IN PULL-UP PENDLAY ROW MACHINE HIGH ROW SEATED FACE PULL A1: REVERSE GRIP EZ BAR CURL A2: SUPINATED EZ BAR CURL DUMBBELL PREACHER CURL DEADLIFT FRONT SQUAT SINGLE-LEG LEG PRESS SINGLE-LEG LEG EXTENSION SWISS BALL SINGLE-LEG LEG CURL SEATED CALF RAISE CLOSE-GRIP BENCH PRESS OVERHEAD PRESS DUMBBELL INCLINE PRESS PEC DECK CABLE LATERAL RAISE CABLE TRICEPS KICKBACK BICYCLE CRUNCH NEUTRAL-GRIP PULLDOWN A1: CABLE SEATED ELBOWS OUT ROW A2: CABLE SEATED ROW KNEELING STRAIGHT-ARM CABLE PULLSNATCH GRIP BARBELL SHRUG CABLE REVERSE FLYE SINGLE-ARM CABLE CURL HAMMER CURL 3 2 2 2 2 2 3 3 3 2 2 3 3 3 2 4 3 3 3 3 3 3 4 3 2 3 3 3 3 3 3 2 3 3 3 3 3 3 3 3 3 3 3 6 8-10 10-12 20 each leg 15 15 10 4 8-10 6-10 12-15 12 15 6 15-20 6-8 8-10 10-12 20 20 15 12 4 6-8 10-12 15 12 15 6 5 10-12 15 8 20 12 10-12 10 10 15 15 20 12 8 250 75% 7 6 9 9 9 7 80% 8 7 9 9 8 8 5 8 8 9 9 10 10 8 77 5% 6-7 8 8 8 8 7-8 80% 8 8 9 9 8 8 8 8 7 8 8 9 9 3-4min 3-4min 2-3min 1-2min 0min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 1-2min 1-2min 3-4min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 0min 2-3min 1-2min 1-2 min 0min 1-2min 1-2min SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING TAKE MEDIUM STRIDES MINIMIZE THE AMOUNT YOU PUSH OFF FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER BRING THE DUMBBELL ALL THE WAY DOWN KEEP YOUR TORSO TUCK YOUR ELBOWS AT A 45° ANGLE LEAN YOUR TORSO START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS USE 1 DUMBBELL IN EACH HAND KEEP YOUR ELBOWS IN A RAISE THE DUMBBELL "OUT" NOT "UP" MIND MUSCLE SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE PULL YOUR ELBOWS DOWN AND IN MINIMIZE SWINGING INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER FOCUS ON SQUEEZING YOUR LATS PULL YOUR ELBOWS UP AND OUT SQUEEZE YOUR SHOULDER ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT SIT DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT LATERALLY HIGH FOOT PLACEMENT START WITH YOUR WEAKER LEG FOCUS ON SQUEEZING YOUR START WITH YOUR WEAKER LEG PREVENT YOUR HIPS FROM PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT CLEAR ~45 DEGREE INCLINE MIND MUSCLE CONNECTION WITH UPPER FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE STAND UPRIGHT KEEP YOUR ELBOWS BEHIND YOUR TORSO OPPOSITE KNEE TO ELBOW FOCUS ON FLEXING YOUR SPINE PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE USE A 1 5X SHOULDER WIDTH GRIP CONTROL THE WEIGHT AND FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY STAND UPRIGHT KEEP YOUR ELBOW BEHIND YOUR TORSO FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT 230 360 125 Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes BACK SQUAT ROMANIAN DEADLIFT CABLE PULL THROUGH DUMBBELL WALKING LUNGE A1: LEG EXTENSION A2: SEATED LEG CURL STANDING CALF RAISE BARBELL BENCH PRESS DUMBBELL SEATED SHOULDER PRESS WEIGHTED DIP LOW-TO-HIGH CABLE FLYE DUMBBELL ISOLATERAL SKULL CRUSHER DUMBBELL LATERAL RAISE AB WHEEL ROLLOUT 1 ARM LAT PULL-IN PULL-UP PENDLAY ROW MACHINE HIGH ROW SEATED FACE PULL A1: REVERSE GRIP EZ BAR CURL A2: SUPINATED EZ BAR CURL DUMBBELL PREACHER CURL DEADLIFT FRONT SQUAT SINGLE-LEG LEG PRESS SINGLE-LEG LEG EXTENSION SWISS BALL SINGLE-LEG LEG CURL SEATED CALF RAISE CLOSE-GRIP BENCH PRESS OVERHEAD PRESS DUMBBELL INCLINE PRESS PEC DECK CABLE LATERAL RAISE CABLE TRICEPS KICKBACK BICYCLE CRUNCH NEUTRAL-GRIP PULLDOWN A1: CABLE SEATED ELBOWS OUT ROW A2: CABLE SEATED ROW KNEELING STRAIGHT-ARM CABLE PULLSNATCH GRIP BARBELL SHRUG CABLE REVERSE FLYE SINGLE-ARM CABLE CURL HAMMER CURL 3 2 2 2 2 2 3 3 3 2 2 3 3 3 2 4 3 3 3 3 3 3 4 3 2 3 3 3 3 3 3 2 3 3 3 3 3 3 3 3 3 3 3 5 8-10 10-12 20 each leg 15 15 10 4 8-10 6-10 12-15 12 15 6 15-20 6-8 8-10 10-12 20 20 15 12 4 6-8 10-12 15 12 15 6 5 10-12 15 8 20 12 10-12 10 10 15 15 20 12 8 260 77 5% 7 6 9 9 9 7 80% 8 7 9 9 8 8 5 8 8 9 9 10 10 8 80% 6-7 8 8 8 8 7-8 82 5% 8 8 9 9 8 8 8 8 7 8 8 7 7 3-4min 3-4min 2-3min 1-2min 0min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 1-2min 1-2min 3-4min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 0min 2-3min 1-2min 1-2 min 0min 1-2min 1-2min SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING TAKE MEDIUM STRIDES MINIMIZE THE AMOUNT YOU PUSH OFF FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER BRING THE DUMBBELL ALL THE WAY DOWN KEEP YOUR TORSO TUCK YOUR ELBOWS AT A 45° ANGLE LEAN YOUR TORSO START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS USE 1 DUMBBELL IN EACH HAND KEEP YOUR ELBOWS IN A RAISE THE DUMBBELL "OUT" NOT "UP" MIND MUSCLE SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE PULL YOUR ELBOWS DOWN AND IN MINIMIZE SWINGING INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER FOCUS ON SQUEEZING YOUR LATS PULL YOUR ELBOWS UP AND OUT SQUEEZE YOUR SHOULDER ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT SIT DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT LATERALLY HIGH FOOT PLACEMENT START WITH YOUR WEAKER LEG FOCUS ON SQUEEZING YOUR START WITH YOUR WEAKER LEG PREVENT YOUR HIPS FROM PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT CLEAR ~45 DEGREE INCLINE MIND MUSCLE CONNECTION WITH UPPER FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE STAND UPRIGHT KEEP YOUR ELBOWS BEHIND YOUR TORSO OPPOSITE KNEE TO ELBOW FOCUS ON FLEXING YOUR SPINE PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE USE A 1 5X SHOULDER WIDTH GRIP CONTROL THE WEIGHT AND FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY STAND UPRIGHT KEEP YOUR ELBOW BEHIND YOUR TORSO FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes BACK SQUAT ROMANIAN DEADLIFT CABLE PULL THROUGH DUMBBELL WALKING LUNGE A1: LEG EXTENSION A2: SEATED LEG CURL STANDING CALF RAISE BARBELL BENCH PRESS DUMBBELL SEATED SHOULDER PRESS WEIGHTED DIP LOW-TO-HIGH CABLE FLYE DUMBBELL ISOLATERAL SKULL CRUSHER DUMBBELL LATERAL RAISE AB WHEEL ROLLOUT 1 ARM LAT PULL-IN PULL-UP PENDLAY ROW MACHINE HIGH ROW SEATED FACE PULL A1: REVERSE GRIP EZ BAR CURL A2: SUPINATED EZ BAR CURL DUMBBELL PREACHER CURL DEADLIFT FRONT SQUAT SINGLE-LEG LEG PRESS SINGLE-LEG LEG EXTENSION SWISS BALL SINGLE-LEG LEG CURL SEATED CALF RAISE CLOSE-GRIP BENCH PRESS OVERHEAD PRESS DUMBBELL INCLINE PRESS PEC DECK CABLE LATERAL RAISE CABLE TRICEPS KICKBACK BICYCLE CRUNCH NEUTRAL-GRIP PULLDOWN A1: CABLE SEATED ELBOWS OUT ROW A2: CABLE SEATED ROW KNEELING STRAIGHT-ARM CABLE PULLSNATCH GRIP BARBELL SHRUG CABLE REVERSE FLYE SINGLE-ARM CABLE CURL HAMMER CURL 3 2 2 2 2 2 3 3 3 2 2 3 3 3 2 4 3 3 3 3 3 3 4 3 2 3 3 3 3 3 3 2 3 3 3 3 3 3 3 3 3 3 3 6 8-10 10-12 20 each leg 15 15 10 4 8-10 6-10 12-15 12 15 6 15-20 6-8 8-10 10-12 20 20 15 12 4 6-8 10-12 15 12 15 6 5 10-12 15 8 20 12 10-12 10 10 15 15 20 12 8 270 80% 7 6 9 9 9 7 85% 8 7 9 9 8 8 5 8 8 9 9 10 10 8 82 5% 6-7 8 8 8 8 7-8 82 5% 8 8 9 9 8 8 8 8 7 8 8 7 7 3-4min 3-4min 2-3min 1-2min 0min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 1-2min 1-2min 3-4min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 0min 2-3min 1-2min 1-2 min 0min 1-2min 1-2min SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING TAKE MEDIUM STRIDES MINIMIZE THE AMOUNT YOU PUSH OFF FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER BRING THE DUMBBELL ALL THE WAY DOWN KEEP YOUR TORSO TUCK YOUR ELBOWS AT A 45° ANGLE LEAN YOUR TORSO START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS USE 1 DUMBBELL IN EACH HAND KEEP YOUR ELBOWS IN A RAISE THE DUMBBELL "OUT" NOT "UP" MIND MUSCLE SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE PULL YOUR ELBOWS DOWN AND IN MINIMIZE SWINGING INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER FOCUS ON SQUEEZING YOUR LATS PULL YOUR ELBOWS UP AND OUT SQUEEZE YOUR SHOULDER ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT SIT DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT LATERALLY HIGH FOOT PLACEMENT START WITH YOUR WEAKER LEG FOCUS ON SQUEEZING YOUR START WITH YOUR WEAKER LEG PREVENT YOUR HIPS FROM PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT CLEAR ~45 DEGREE INCLINE MIND MUSCLE CONNECTION WITH UPPER FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE STAND UPRIGHT KEEP YOUR ELBOWS BEHIND YOUR TORSO OPPOSITE KNEE TO ELBOW FOCUS ON FLEXING YOUR SPINE PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE USE A 1 5X SHOULDER WIDTH GRIP CONTROL THE WEIGHT AND FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY STAND UPRIGHT KEEP YOUR ELBOW BEHIND YOUR TORSO FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT 230 370 130 240 385 130 Workout Legs #1 Week 5 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 Week 6 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 Week 7 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 Week 8 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes BACK SQUAT ROMANIAN DEADLIFT CABLE PULL THROUGH DUMBBELL WALKING LUNGE A1: LEG EXTENSION A2: SEATED LEG CURL STANDING CALF RAISE BARBELL BENCH PRESS DUMBBELL SEATED SHOULDER PRESS WEIGHTED DIP LOW-TO-HIGH CABLE FLYE DUMBBELL ISOLATERAL SKULL CRUSHER DUMBBELL LATERAL RAISE AB WHEEL ROLLOUT 1 ARM LAT PULL-IN PULL-UP PENDLAY ROW MACHINE HIGH ROW SEATED FACE PULL A1: REVERSE GRIP EZ BAR CURL A2: SUPINATED EZ BAR CURL DUMBBELL PREACHER CURL DEADLIFT FRONT SQUAT SINGLE-LEG LEG PRESS SINGLE-LEG LEG EXTENSION SWISS BALL SINGLE-LEG LEG CURL SEATED CALF RAISE CLOSE-GRIP BENCH PRESS OVERHEAD PRESS DUMBBELL INCLINE PRESS PEC DECK CABLE LATERAL RAISE CABLE TRICEPS KICKBACK BICYCLE CRUNCH NEUTRAL-GRIP PULLDOWN A1: CABLE SEATED ELBOWS OUT ROW A2: CABLE SEATED ROW KNEELING STRAIGHT-ARM CABLE PULLSNATCH GRIP BARBELL SHRUG CABLE REVERSE FLYE SINGLE-ARM CABLE CURL HAMMER CURL 4 2 2 2 2 2 3 3 3 2 2 4 3 3 2 4 3 3 3 3 3 3 4 3 2 3 3 3 3 3 3 3 4 3 3 4 3 3 3 3 3 3 3 5 8-10 10-12 20 each leg 15 15 10 4 8-10 6-10 12-15 12 15 6 15-20 6-8 8-10 10-12 20 20 15 12 4 6-8 10-12 15 12 15 8 5 10-12 15 8 20 12 10-12 10 10 15 15 20 12 8 245 72 5% 7 6 9 9 9 7 85% 8 7 9 9 8 8 5 8 8 9 9 10 10 8 72 5% 6-7 8 8 8 8 7-8 80% 8 8 9 9 8 8 8 8 7 8 8 7 7 3-4min 3-4min 2-3min 1-2min 0min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 1-2min 1-2min 3-4min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 0min 2-3min 1-2min 1-2 min 0min 1-2min 1-2min SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING TAKE MEDIUM STRIDES MINIMIZE THE AMOUNT YOU PUSH OFF FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER BRING THE DUMBBELL ALL THE WAY DOWN KEEP YOUR TORSO TUCK YOUR ELBOWS AT A 45° ANGLE LEAN YOUR TORSO START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS USE 1 DUMBBELL IN EACH HAND KEEP YOUR ELBOWS IN A RAISE THE DUMBBELL "OUT" NOT "UP" MIND MUSCLE SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE PULL YOUR ELBOWS DOWN AND IN MINIMIZE SWINGING INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER FOCUS ON SQUEEZING YOUR LATS PULL YOUR ELBOWS UP AND OUT SQUEEZE YOUR SHOULDER ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT SIT DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT LATERALLY HIGH FOOT PLACEMENT START WITH YOUR WEAKER LEG FOCUS ON SQUEEZING YOUR START WITH YOUR WEAKER LEG PREVENT YOUR HIPS FROM PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT CLEAR ~45 DEGREE INCLINE MIND MUSCLE CONNECTION WITH UPPER FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE STAND UPRIGHT KEEP YOUR ELBOWS BEHIND YOUR TORSO OPPOSITE KNEE TO ELBOW FOCUS ON FLEXING YOUR SPINE PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE USE A 1 5X SHOULDER WIDTH GRIP CONTROL THE WEIGHT AND FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY STAND UPRIGHT KEEP YOUR ELBOW BEHIND YOUR TORSO FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT 240 335 125 Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes BACK SQUAT ROMANIAN DEADLIFT CABLE PULL THROUGH DUMBBELL WALKING LUNGE A1: LEG EXTENSION A2: SEATED LEG CURL STANDING CALF RAISE BARBELL BENCH PRESS DUMBBELL SEATED SHOULDER PRESS WEIGHTED DIP LOW-TO-HIGH CABLE FLYE DUMBBELL ISOLATERAL SKULL CRUSHER DUMBBELL LATERAL RAISE AB WHEEL ROLLOUT 1 ARM LAT PULL-IN PULL-UP PENDLAY ROW MACHINE HIGH ROW SEATED FACE PULL A1: REVERSE GRIP EZ BAR CURL A2: SUPINATED EZ BAR CURL DUMBBELL PREACHER CURL DEADLIFT FRONT SQUAT SINGLE-LEG LEG PRESS SINGLE-LEG LEG EXTENSION SWISS BALL SINGLE-LEG LEG CURL SEATED CALF RAISE CLOSE-GRIP BENCH PRESS OVERHEAD PRESS DUMBBELL INCLINE PRESS PEC DECK CABLE LATERAL RAISE CABLE TRICEPS KICKBACK BICYCLE CRUNCH NEUTRAL-GRIP PULLDOWN A1: CABLE SEATED ELBOWS OUT ROW A2: CABLE SEATED ROW KNEELING STRAIGHT-ARM CABLE PULLSNATCH GRIP BARBELL SHRUG CABLE REVERSE FLYE SINGLE-ARM CABLE CURL HAMMER CURL 4 2 2 2 2 2 3 3 3 2 2 4 3 3 2 4 3 3 3 3 3 3 4 3 2 3 3 3 3 3 3 3 4 3 3 4 3 3 3 3 3 3 3 6 8-10 10-12 20 each leg 15 15 10 4 8-10 6-10 12-15 12 15 6 15-20 6-8 8-10 10-12 20 20 15 12 5 6-8 10-12 15 12 15 8 5 10-12 15 8 20 12 10-12 10 10 15 15 20 12 8 245 72 5% 7 6 9 9 9 7 85% 8 7 9 9 8 8 5 8 8 9 9 10 10 8 75% 6-7 8 8 8 8 7-8 80% 8 8 9 9 8 8 8 8 7 8 8 7 7 3-4min 3-4min 2-3min 1-2min 0min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 1-2min 1-2min 3-4min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 0min 2-3min 1-2min 1-2 min 0min 1-2min 1-2min SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING TAKE MEDIUM STRIDES MINIMIZE THE AMOUNT YOU PUSH OFF FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER BRING THE DUMBBELL ALL THE WAY DOWN KEEP YOUR TORSO TUCK YOUR ELBOWS AT A 45° ANGLE LEAN YOUR TORSO START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS USE 1 DUMBBELL IN EACH HAND KEEP YOUR ELBOWS IN A RAISE THE DUMBBELL "OUT" NOT "UP" MIND MUSCLE SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE PULL YOUR ELBOWS DOWN AND IN MINIMIZE SWINGING INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER FOCUS ON SQUEEZING YOUR LATS PULL YOUR ELBOWS UP AND OUT SQUEEZE YOUR SHOULDER ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT SIT DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT LATERALLY HIGH FOOT PLACEMENT START WITH YOUR WEAKER LEG FOCUS ON SQUEEZING YOUR START WITH YOUR WEAKER LEG PREVENT YOUR HIPS FROM PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT CLEAR ~45 DEGREE INCLINE MIND MUSCLE CONNECTION WITH UPPER FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE STAND UPRIGHT KEEP YOUR ELBOWS BEHIND YOUR TORSO OPPOSITE KNEE TO ELBOW FOCUS ON FLEXING YOUR SPINE PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE USE A 1 5X SHOULDER WIDTH GRIP CONTROL THE WEIGHT AND FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY STAND UPRIGHT KEEP YOUR ELBOW BEHIND YOUR TORSO FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT 240 350 125 Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes BACK SQUAT ROMANIAN DEADLIFT CABLE PULL THROUGH DUMBBELL WALKING LUNGE A1: LEG EXTENSION A2: SEATED LEG CURL STANDING CALF RAISE BARBELL BENCH PRESS DUMBBELL SEATED SHOULDER PRESS WEIGHTED DIP LOW-TO-HIGH CABLE FLYE DUMBBELL ISOLATERAL SKULL CRUSHER DUMBBELL LATERAL RAISE AB WHEEL ROLLOUT 1 ARM LAT PULL-IN PULL-UP PENDLAY ROW MACHINE HIGH ROW SEATED FACE PULL A1: REVERSE GRIP EZ BAR CURL A2: SUPINATED EZ BAR CURL DUMBBELL PREACHER CURL DEADLIFT FRONT SQUAT SINGLE-LEG LEG PRESS SINGLE-LEG LEG EXTENSION SWISS BALL SINGLE-LEG LEG CURL SEATED CALF RAISE CLOSE-GRIP BENCH PRESS OVERHEAD PRESS DUMBBELL INCLINE PRESS PEC DECK CABLE LATERAL RAISE CABLE TRICEPS KICKBACK BICYCLE CRUNCH NEUTRAL-GRIP PULLDOWN A1: CABLE SEATED ELBOWS OUT ROW A2: CABLE SEATED ROW KNEELING STRAIGHT-ARM CABLE PULLSNATCH GRIP BARBELL SHRUG CABLE REVERSE FLYE SINGLE-ARM CABLE CURL HAMMER CURL 3 3 2 2 2 2 3 3 3 2 3 4 3 3 2 4 3 3 3 3 3 3 4 3 2 3 3 3 3 3 3 3 4 3 3 4 3 3 3 3 3 3 3 6 8-10 10-12 20 each leg 15 15 10 5 8-10 6-10 12-15 12 15 6 15-20 6-8 8-10 10-12 20 20 15 12 5 6-8 10-12 15 12 15 8 6 10-12 15 8 20 12 10-12 10 10 15 15 20 12 8 260 77 5% 7 6 9 9 9 7 82 5% 8 7 9 9 8 8 5 8 8 9 9 10 10 8 77 5% 6-7 8 8 8 8 7-8 82 5% 8 8 9 9 8 8 8 8 7 8 8 7 7 3-4min 3-4min 2-3min 1-2min 0min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 1-2min 1-2min 3-4min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 0min 2-3min 1-2min 1-2 min 0min 1-2min 1-2min SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING TAKE MEDIUM STRIDES MINIMIZE THE AMOUNT YOU PUSH OFF FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER BRING THE DUMBBELL ALL THE WAY DOWN KEEP YOUR TORSO TUCK YOUR ELBOWS AT A 45° ANGLE LEAN YOUR TORSO START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS USE 1 DUMBBELL IN EACH HAND KEEP YOUR ELBOWS IN A RAISE THE DUMBBELL "OUT" NOT "UP" MIND MUSCLE SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE PULL YOUR ELBOWS DOWN AND IN MINIMIZE SWINGING INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER FOCUS ON SQUEEZING YOUR LATS PULL YOUR ELBOWS UP AND OUT SQUEEZE YOUR SHOULDER ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT SIT DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT LATERALLY HIGH FOOT PLACEMENT START WITH YOUR WEAKER LEG FOCUS ON SQUEEZING YOUR START WITH YOUR WEAKER LEG PREVENT YOUR HIPS FROM PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT CLEAR ~45 DEGREE INCLINE MIND MUSCLE CONNECTION WITH UPPER FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE STAND UPRIGHT KEEP YOUR ELBOWS BEHIND YOUR TORSO OPPOSITE KNEE TO ELBOW FOCUS ON FLEXING YOUR SPINE PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE USE A 1 5X SHOULDER WIDTH GRIP CONTROL THE WEIGHT AND FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY STAND UPRIGHT KEEP YOUR ELBOW BEHIND YOUR TORSO FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes BACK SQUAT ROMANIAN DEADLIFT CABLE PULL THROUGH DUMBBELL WALKING LUNGE A1: LEG EXTENSION A2: SEATED LEG CURL STANDING CALF RAISE BARBELL BENCH PRESS DUMBBELL SEATED SHOULDER PRESS WEIGHTED DIP LOW-TO-HIGH CABLE FLYE DUMBBELL ISOLATERAL SKULL CRUSHER DUMBBELL LATERAL RAISE AB WHEEL ROLLOUT 1 ARM LAT PULL-IN PULL-UP PENDLAY ROW MACHINE HIGH ROW SEATED FACE PULL A1: REVERSE GRIP EZ BAR CURL A2: SUPINATED EZ BAR CURL DUMBBELL PREACHER CURL DEADLIFT FRONT SQUAT SINGLE-LEG LEG PRESS SINGLE-LEG LEG EXTENSION SWISS BALL SINGLE-LEG LEG CURL SEATED CALF RAISE CLOSE-GRIP BENCH PRESS OVERHEAD PRESS DUMBBELL INCLINE PRESS PEC DECK CABLE LATERAL RAISE CABLE TRICEPS KICKBACK BICYCLE CRUNCH NEUTRAL-GRIP PULLDOWN A1: CABLE SEATED ELBOWS OUT ROW A2: CABLE SEATED ROW KNEELING STRAIGHT-ARM CABLE PULLSNATCH GRIP BARBELL SHRUG CABLE REVERSE FLYE SINGLE-ARM CABLE CURL HAMMER CURL 3 3 2 2 2 2 3 3 3 2 3 4 3 3 2 4 3 3 3 3 3 3 3 3 2 3 3 3 3 3 3 3 4 3 3 4 3 3 3 3 3 3 3 6 8-10 10-12 20 each leg 15 15 10 5 8-10 6-10 12-15 12 15 6 15-20 6-8 8-10 10-12 20 20 15 12 6 6-8 10-12 15 12 15 8 6 10-12 15 8 20 12 10-12 10 10 15 15 20 12 8 270 80% 7 6 9 9 9 7 85% 8 7 9 9 8 8 5 8 8 9 9 10 10 8 80% 6-7 8 8 8 8 7-8 82 5% 8 8 9 9 8 8 8 8 7 8 8 7 7 3-4min 3-4min 2-3min 1-2min 0min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 1-2min 1-2min 3-4min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 0min 2-3min 1-2min 1-2 min 0min 1-2min 1-2min SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING TAKE MEDIUM STRIDES MINIMIZE THE AMOUNT YOU PUSH OFF FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER BRING THE DUMBBELL ALL THE WAY DOWN KEEP YOUR TORSO TUCK YOUR ELBOWS AT A 45° ANGLE LEAN YOUR TORSO START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS USE 1 DUMBBELL IN EACH HAND KEEP YOUR ELBOWS IN A RAISE THE DUMBBELL "OUT" NOT "UP" MIND MUSCLE SQUEEZE YOUR GLUTES AND FOCUS ON KEEPING YOUR LOWER LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE PULL YOUR ELBOWS DOWN AND IN MINIMIZE SWINGING INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER FOCUS ON SQUEEZING YOUR LATS PULL YOUR ELBOWS UP AND OUT SQUEEZE YOUR SHOULDER ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR ARC THE BAR "OUT" NOT "UP" FOCUS ON SQUEEZING YOUR FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT SIT DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT LATERALLY HIGH FOOT PLACEMENT START WITH YOUR WEAKER LEG FOCUS ON SQUEEZING YOUR START WITH YOUR WEAKER LEG PREVENT YOUR HIPS FROM PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT CLEAR ~45 DEGREE INCLINE MIND MUSCLE CONNECTION WITH UPPER FOCUS ON BRINGING YOUR INNER ELBOWS TOGETHER - NOT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE STAND UPRIGHT KEEP YOUR ELBOWS BEHIND YOUR TORSO OPPOSITE KNEE TO ELBOW FOCUS ON FLEXING YOUR SPINE PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE USE A 1 5X SHOULDER WIDTH GRIP CONTROL THE WEIGHT AND FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY STAND UPRIGHT KEEP YOUR ELBOW BEHIND YOUR TORSO FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT 235 360 130 240 370 130 JEFF NIPPARD'S Push Pull Legs - 6X/WEEK SPREADSHEET IMPORTANT: In the light red cell below, type "kg" if using kilograms or type "lbs" if using pounds (quotation marks not included) Copyright 2020 by Jeff Nippard. All rights reserved. lbs IMPORTANT: On the right, enter your 1RM loads in the spaces below the given exercise (use the same units you specified above). Workout Week 1 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 Week 2 Push #1 Pull #1 Legs #2 Bench Deadlift OHP 355 265 455 165 Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest DEADLIFT 4 3 340 75% 3-4min TEMPO BACK SQUAT 2 6 215 60% 3-4min 1-2min ROUND-BACK DUMBBELL 45° HYPEREXTENSION SMITH MACHINE REVERSE LUNGE Legs #1 Squat Notes BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A HIP THRUST SIT BACK, START WITH YOUR WEAKER LEG HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING THE ECCENTRIC OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES OUT 2 20 7 2 15 7 1-2min ENHANCED-ECCENTRIC LEG EXTENSION 2 12 6 1-2min ENHANCED-ECCENTRIC LYING LEG CURL 2 12 6 1-2min LATERAL BAND WALK 2 15 8 1-2min TEMPO STANDING CALF RAISE 2 8 6 1-2min BARBELL BENCH PRESS 2 8 75% 2-3min ARNOLD PRESS CLOSE-GRIP SMITH MACHINE PRESS LOW-TO-HIGH CABLE FLYE BARBELL FLOOR SKULL CRUSHER EGYPTIAN LATERAL RAISE ROPE OVERHEAD TRICEPS EXTENSION HANGING LEG RAISE 1 ARM LAT PULL-IN PULL-UP DUMBBELL ONE-ARM ROW CHEST-SUPPORTED T-BAR ROW w/ BAND CABLE REVERSE FLYE ROPE UPRIGHT ROW DUMBBELL SUPINATED CURL SPIDER CURL BACK SQUAT ROMANIAN DEADLIFT PAUSE BARBELL HIP THRUST SLOW ECCENTRIC GOBLET SQUAT SEATED LEG CURL CABLE ROPE PULLTHROUGH STANDING CALF RAISE BARBELL BENCH PRESS OVERHEAD PRESS / PUSH PRESS SLOW ECCENTRIC DIP TRICEPS V-BAR PRESSDOWN MACHINE LATERAL RAISE PLANK SINGLE-ARM PULLDOWN SEAL ROW KNEELING STRAIGHT-ARM CABLE PULLREVERSE PEC DECK A1: DUMBBELL PRONATED CURL A2: DUMBBELL HAMMER CURL A3: DUMBBELL SUPINATED CURL 2 2 2 2 2 2 3 2 3 2 2 2 2 2 3 3 3 2 2 2 2 3 3 3 2 3 3 3 3 3 3 3 3 3 3 12 15 15-20 8-10 12-15 12-15 6 15-20 12 6-8 10-12 12-15 20 12-15 15-20 4 10-12 10 12 15 20 12 4 4, 4 8-10 12-15 15-20 30sec 12 8-10 15-20 15 8 8 8 7 7 8 7 8 7 6 5 7 7 7 8 8 8 8 75% 7 7 6 8 8 7 75% 72.5% 6 7 8 7 7 7 8 7 9 9 9 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 3-4min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 0min 1-2min Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes DEADLIFT TEMPO BACK SQUAT ROUND-BACK DUMBBELL 45° SMITH MACHINE REVERSE LUNGE ENHANCED-ECCENTRIC LEG EXTENSION ENHANCED-ECCENTRIC LYING LEG CURL LATERAL BAND WALK TEMPO STANDING CALF RAISE BARBELL BENCH PRESS ARNOLD PRESS CLOSE-GRIP SMITH MACHINE PRESS LOW-TO-HIGH CABLE FLYE BARBELL FLOOR SKULL CRUSHER EGYPTIAN LATERAL RAISE ROPE OVERHEAD TRICEPS EXTENSION HANGING LEG RAISE 1 ARM LAT PULL-IN PULL-UP DUMBBELL ONE-ARM ROW CHEST-SUPPORTED T-BAR ROW w/ BAND CABLE REVERSE FLYE ROPE UPRIGHT ROW DUMBBELL SUPINATED CURL SPIDER CURL BACK SQUAT ROMANIAN DEADLIFT PAUSE BARBELL HIP THRUST SLOW ECCENTRIC GOBLET SQUAT SEATED LEG CURL CABLE ROPE PULLTHROUGH STANDING CALF RAISE BARBELL BENCH PRESS 5 2 2 3 3 3 2 3 2 2 2 2 2 2 2 3 2 3 3 3 3 3 3 3 4 3 2 2 2 2 3 4 3 6 20 15 12 12 15 8 10 12 15 15-20 8-10 12-15 12-15 6 15-20 12 6-8 10-12 12-15 20 12-15 15-20 5 10-12 10 12 15 20 12 5 365 215 80% 60% 8 9 9 9 8 8 72.5% 9 9 10 9 8 9 7 5 9 9 9 9 9 9 8 75% 8 9 8 9 8 8 75% 3-4min 3-4min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 3-4min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A SIT BACK START WITH YOUR WEAKER LEG HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING OR MACHINE HIP ABDUCTION FOCUS ON DRIVING YOUR KNEES 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER START WITH YOUR PALMS FACING IN GRADUALLY ROTATE YOUR SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS PUSH YOUR SHOULDER BLADES FORWARD KEEP YOUR ELBOWS LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE FOCUS ON FLEXING YOUR SPINE LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, ADD WEIGHT OR USE ASSISTANCE AS NEEDED BRACE WITH YOUR NON-WORKING ARM PULL YOUR ARMS BACK OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE SWEEP THE CABLES OUT AND BACK. MIND MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY 3-SECOND LOWERING PHASE SIT DOWN KNEES OUT TORSO FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES AT TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED 200 265 200 120 190 265 200 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM, DON'T BOUNCE TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND STAY FIRM ON THE BENCH START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS PUSH YOUR SHOULDER BLADES FORWARD KEEP YOUR ELBOWS LEAN AWAY FROM THE CABLE FOCUS ON SQUEEZING YOUR FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE FOCUS ON FLEXING YOUR SPINE LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE ADD WEIGHT OR USE ASSISTANCE AS NEEDED BRACE WITH YOUR NON-WORKING ARM PULL YOUR ARMS BACK OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE SWEEP THE CABLES OUT AND BACK. MIND MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN YOUR 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY 3-SECOND LOWERING PHASE SIT DOWN KNEES OUT TORSO FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES AT TUCK ELBOWS AT A 45° ANGLE KEEP YOUR SCAPULAE RETRACTED FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG 3-SECOND LOWERING PHASE TUCK ELBOWS AT A 45° ANGLE FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES START WITH YOUR WEAKER SIDE STRETCH YOUR LAT AT THE TOP YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE SWEEP YOUR ARMS OUT LATERALLY MIND MUSCLE CONNECTION ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING Push #2 Pull #2 Workout Legs #1 Week 3 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 Week 4 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 OVERHEAD PRESS / PUSH PRESS SLOW ECCENTRIC DIP TRICEPS V-BAR PRESSDOWN MACHINE LATERAL RAISE PLANK SINGLE-ARM PULLDOWN SEAL ROW KNEELING STRAIGHT-ARM CABLE PULLREVERSE PEC DECK A1: DUMBBELL PRONATED CURL A2: DUMBBELL HAMMER CURL A3: DUMBBELL SUPINATED CURL 3 3 3 3 3 3 3 3 3 4 4 4 4 4 8-10 12-15 15-20 30sec 12 8-10 15-20 15 8 8 8 120 72 5% 8 9 9 7 9 8 9 9 10 10 10 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 0min 1-2min FIRST 4 REPS MILITARY PRESS LAST 4 REPS PUSH PRESS (USE LEG 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES START WITH YOUR WEAKER SIDE STRETCH YOUR LAT AT THE TOP YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL SQUEEZE LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE SWEEP YOUR ARMS OUT LATERALLY, MIND MUSCLE CONNECTION ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes DEADLIFT TEMPO BACK SQUAT ROUND-BACK DUMBBELL 45° SMITH MACHINE REVERSE LUNGE ENHANCED-ECCENTRIC LEG EXTENSION ENHANCED-ECCENTRIC LYING LEG CURL LATERAL BAND WALK TEMPO STANDING CALF RAISE BARBELL BENCH PRESS ARNOLD PRESS CLOSE-GRIP SMITH MACHINE PRESS LOW-TO-HIGH CABLE FLYE BARBELL FLOOR SKULL CRUSHER EGYPTIAN LATERAL RAISE ROPE OVERHEAD TRICEPS EXTENSION HANGING LEG RAISE 1 ARM LAT PULL-IN PULL-UP DUMBBELL ONE-ARM ROW CHEST-SUPPORTED T-BAR ROW w/ BAND CABLE REVERSE FLYE ROPE UPRIGHT ROW DUMBBELL SUPINATED CURL SPIDER CURL BACK SQUAT ROMANIAN DEADLIFT PAUSE BARBELL HIP THRUST SLOW ECCENTRIC GOBLET SQUAT SEATED LEG CURL CABLE ROPE PULLTHROUGH STANDING CALF RAISE BARBELL BENCH PRESS OVERHEAD PRESS / PUSH PRESS SLOW ECCENTRIC DIP TRICEPS V-BAR PRESSDOWN MACHINE LATERAL RAISE PLANK SINGLE-ARM PULLDOWN SEAL ROW KNEELING STRAIGHT-ARM CABLE PULLREVERSE PEC DECK A1: DUMBBELL PRONATED CURL A2: DUMBBELL HAMMER CURL A3: DUMBBELL SUPINATED CURL 5 2 2 2 2 2 2 3 2 2 2 2 2 2 2 3 2 3 3 3 3 3 3 3 4 3 2 2 2 2 3 4 3 3 3 3 3 3 3 3 3 4 4 4 3 6 20 15 12 12 15 8 8 12 15 15-20 8-10 12-15 12-15 6 15-20 12 6-8 10-12 12-15 20 12-15 15-20 4 10-12 10 12 15 20 12 5 4, 4 8-10 12-15 15-20 30sec 12 8-10 15-20 15 8 8 8 365 230 80% 65% 8 9 9 9 8 8 75% 9 9 10 9 8 9 7 5 9 9 9 9 9 9 8 77 5% 8 9 8 9 8 8 77.5% 77.5% 8 9 9 7 9 8 9 9 10 10 10 3-4min 3-4min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 3-4min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 0min 1-2min BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A SIT BACK START WITH YOUR WEAKER LEG HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING OR MACHINE HIP ABDUCTION FOCUS ON DRIVING YOUR KNEES 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER START WITH YOUR PALMS FACING IN GRADUALLY ROTATE YOUR SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS PUSH YOUR SHOULDER BLADES FORWARD KEEP YOUR ELBOWS LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE FOCUS ON FLEXING YOUR SPINE LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, ADD WEIGHT OR USE ASSISTANCE AS NEEDED BRACE WITH YOUR NON-WORKING ARM PULL YOUR ARMS BACK OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE SWEEP THE CABLES OUT AND BACK MIND MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR 3-SECOND PAUSE TUCK YOUR CHIN AND RIB CAGE DOWN ONLY 3-SECOND LOWERING PHASE SIT DOWN KNEES OUT TORSO FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES AT TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED FIRST 4 REPS MILITARY PRESS LAST 4 REPS PUSH PRESS (USE LEG 3-SECOND LOWERING PHASE TUCK ELBOWS AT A 45° ANGLE FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE FOCUS ON KEEPING YOUR BACK FLAT SQUEEZE YOUR GLUTES START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL SQUEEZE LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE SWEEP YOUR ARMS OUT LATERALLY, MIND MUSCLE CONNECTION ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING 200 275 205 130 Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes DEADLIFT TEMPO BACK SQUAT ROUND-BACK DUMBBELL 45° SMITH MACHINE REVERSE LUNGE ENHANCED-ECCENTRIC LEG EXTENSION ENHANCED-ECCENTRIC LYING LEG CURL LATERAL BAND WALK TEMPO STANDING CALF RAISE BARBELL BENCH PRESS ARNOLD PRESS CLOSE-GRIP SMITH MACHINE PRESS LOW-TO-HIGH CABLE FLYE BARBELL FLOOR SKULL CRUSHER EGYPTIAN LATERAL RAISE ROPE OVERHEAD TRICEPS EXTENSION HANGING LEG RAISE 1 ARM LAT PULL-IN PULL-UP DUMBBELL ONE-ARM ROW CHEST-SUPPORTED T-BAR ROW w/ BAND CABLE REVERSE FLYE ROPE UPRIGHT ROW DUMBBELL SUPINATED CURL SPIDER CURL BACK SQUAT ROMANIAN DEADLIFT PAUSE BARBELL HIP THRUST SLOW ECCENTRIC GOBLET SQUAT SEATED LEG CURL CABLE ROPE PULLTHROUGH STANDING CALF RAISE BARBELL BENCH PRESS OVERHEAD PRESS / PUSH PRESS SLOW ECCENTRIC DIP TRICEPS V-BAR PRESSDOWN MACHINE LATERAL RAISE PLANK SINGLE-ARM PULLDOWN SEAL ROW KNEELING STRAIGHT-ARM CABLE PULLREVERSE PEC DECK A1: DUMBBELL PRONATED CURL A2: DUMBBELL HAMMER CURL A3: DUMBBELL SUPINATED CURL 5 2 2 2 2 2 2 3 2 2 2 2 2 2 2 3 2 3 3 3 3 3 3 3 4 3 2 2 2 2 3 4 3 3 3 3 3 3 3 3 3 4 4 4 3 6 20 15 12 12 15 8 10 12 15 15-20 8-10 12-15 12-15 6 15-20 12 6-8 10-12 12-15 20 12-15 15-20 5 10-12 10 12 15 20 12 5 4, 4 8-10 12-15 15-20 30sec 12 8-10 15-20 15 8 8 8 375 230 82.5% 65% 8 9 9 9 8 8 75% 9 9 10 9 8 9 7 5 9 9 9 9 9 9 8 77.5% 8 9 8 9 8 8 77 5% 77.5% 8 9 9 7 9 8 9 9 10 10 10 3-4min 3-4min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 3-4min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 0min 1-2min BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT FULL 2-SECOND LOWERING PHASE SIT BACK AND DOWN 15° TOE UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A SIT BACK, START WITH YOUR WEAKER LEG HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING OR MACHINE HIP ABDUCTION FOCUS ON DRIVING YOUR KNEES 2-SECOND LOWERING PHASE PRESS ALL THE WAY UP TO YOUR TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER START WITH YOUR PALMS FACING IN GRADUALLY ROTATE YOUR SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS LEAN AWAY FROM THE CABLE FOCUS ON SQUEEZING YOUR FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE FOCUS ON FLEXING YOUR SPINE LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE ADD WEIGHT OR USE ASSISTANCE AS NEEDED BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE SWEEP THE CABLES OUT AND BACK. MIND MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN YOUR 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT TUCK ELBOWS AT A 45° ANGLE KEEP YOUR SCAPULAE RETRACTED FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES START WITH YOUR WEAKER SIDE STRETCH YOUR LAT AT THE TOP YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE SWEEP YOUR ARMS OUT LATERALLY MIND MUSCLE CONNECTION ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes DEADLIFT TEMPO BACK SQUAT ROUND-BACK DUMBBELL 45° SMITH MACHINE REVERSE LUNGE ENHANCED-ECCENTRIC LEG EXTENSION ENHANCED-ECCENTRIC LYING LEG CURL LATERAL BAND WALK TEMPO STANDING CALF RAISE BARBELL BENCH PRESS ARNOLD PRESS CLOSE-GRIP SMITH MACHINE PRESS 5 2 2 2 2 2 2 3 2 2 2 3 6 20 15 12 12 15 8 8 12 15 375 240 82.5% 67.5% 8 9 9 9 8 8 77 5% 9 9 3-4min 3-4min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE UPPER BACK ROUNDED DRIVE YOUR HIPS INTO THE PAD LIKE A SIT BACK, START WITH YOUR WEAKER LEG HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES 200 275 205 130 205 Week 5 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 Week 6 Push #1 Pull #1 Legs #2 Push #2 Pull #2 Workout Legs #1 Week 7 Push #1 Pull #1 Legs #2 Push #2 LOW-TO-HIGH CABLE FLYE BARBELL FLOOR SKULL CRUSHER EGYPTIAN LATERAL RAISE ROPE OVERHEAD TRICEPS EXTENSION HANGING LEG RAISE 1 ARM LAT PULL-IN PULL-UP DUMBBELL ONE-ARM ROW CHEST-SUPPORTED T-BAR ROW w/ BAND CABLE REVERSE FLYE ROPE UPRIGHT ROW DUMBBELL SUPINATED CURL SPIDER CURL BACK SQUAT ROMANIAN DEADLIFT PAUSE BARBELL HIP THRUST SLOW ECCENTRIC GOBLET SQUAT SEATED LEG CURL CABLE ROPE PULLTHROUGH STANDING CALF RAISE BARBELL BENCH PRESS OVERHEAD PRESS / PUSH PRESS SLOW ECCENTRIC DIP TRICEPS V-BAR PRESSDOWN MACHINE LATERAL RAISE PLANK SINGLE-ARM PULLDOWN SEAL ROW KNEELING STRAIGHT-ARM CABLE PULLREVERSE PEC DECK A1: DUMBBELL PRONATED CURL A2: DUMBBELL HAMMER CURL A3: DUMBBELL SUPINATED CURL 2 2 2 2 3 2 3 3 3 3 3 3 3 4 3 2 2 2 2 3 4 3 3 3 3 3 3 3 3 3 4 4 4 15-20 8-10 12-15 12-15 6 15-20 12 6-8 10-12 12-15 20 12-15 15-20 4 10-12 10 12 15 20 12 5 4 4 8-10 12-15 15-20 30sec 12 8-10 15-20 15 8 8 8 285 210 130 10 9 8 9 7 5 9 9 9 9 9 9 8 80% 8 9 8 9 8 8 80% 80% 8 9 9 7 9 8 9 9 10 10 10 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 3-4min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 0min 1-2min START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS LEAN AWAY FROM THE CABLE FOCUS ON SQUEEZING YOUR FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE FOCUS ON FLEXING YOUR SPINE LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE ADD WEIGHT OR USE ASSISTANCE AS NEEDED BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE SWEEP THE CABLES OUT AND BACK MIND MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT BRACE YOUR CHEST AGAINST AN INCLINE BENCH CURL WITH SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN YOUR 3-SECOND PAUSE TUCK YOUR CHIN AND RIB CAGE DOWN ONLY 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT TUCK ELBOWS AT A 45° ANGLE KEEP YOUR SCAPULAE RETRACTED FIRST 4 REPS MILITARY PRESS LAST 4 REPS PUSH PRESS (USE LEG 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL SQUEEZE LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE SWEEP YOUR ARMS OUT LATERALLY MIND MUSCLE CONNECTION ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes DEADLIFT TEMPO BACK SQUAT ROUND-BACK DUMBBELL 45° SMITH MACHINE REVERSE LUNGE ENHANCED-ECCENTRIC LEG EXTENSION ENHANCED-ECCENTRIC LYING LEG CURL LATERAL BAND WALK TEMPO STANDING CALF RAISE BARBELL BENCH PRESS ARNOLD PRESS CLOSE-GRIP SMITH MACHINE PRESS LOW-TO-HIGH CABLE FLYE BARBELL FLOOR SKULL CRUSHER EGYPTIAN LATERAL RAISE ROPE OVERHEAD TRICEPS EXTENSION HANGING LEG RAISE 1 ARM LAT PULL-IN PULL-UP DUMBBELL ONE-ARM ROW CHEST-SUPPORTED T-BAR ROW w/ BAND CABLE REVERSE FLYE ROPE UPRIGHT ROW DUMBBELL SUPINATED CURL SPIDER CURL BACK SQUAT ROMANIAN DEADLIFT PAUSE BARBELL HIP THRUST SLOW ECCENTRIC GOBLET SQUAT SEATED LEG CURL CABLE ROPE PULLTHROUGH STANDING CALF RAISE BARBELL BENCH PRESS OVERHEAD PRESS / PUSH PRESS SLOW ECCENTRIC DIP TRICEPS V-BAR PRESSDOWN MACHINE LATERAL RAISE PLANK SINGLE-ARM PULLDOWN SEAL ROW KNEELING STRAIGHT-ARM CABLE PULLREVERSE PEC DECK A1: DUMBBELL PRONATED CURL A2: DUMBBELL HAMMER CURL A3: DUMBBELL SUPINATED CURL 5 2 2 2 2 2 2 3 2 2 2 2 2 2 2 3 2 3 3 3 3 3 3 3 4 3 2 2 2 2 3 4 3 3 3 3 3 3 3 3 3 4 4 4 3 6 20 15 12 12 15 8 10 12 15 15-20 8-10 12-15 12-15 6 15-20 12 6-8 10-12 12-15 20 12-15 15-20 5 10-12 10 12 15 20 12 5 4, 4 8-10 12-15 15-20 30sec 12 8-10 15-20 15 8 8 8 385 240 85% 67.5% 8 9 9 9 8 8 77 5% 9 9 10 9 8 9 7 5 9 9 9 9 9 9 8 80% 8 9 8 9 8 8 80% 80% 8 9 9 7 9 8 9 9 10 10 10 3-4min 3-4min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 3-4min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 0min 1-2min BRACE YOUR LATS CHEST TALL HIPS HIGH PULL THE SLACK OUT FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15° TOE UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A SIT BACK START WITH YOUR WEAKER LEG HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING OR MACHINE HIP ABDUCTION FOCUS ON DRIVING YOUR KNEES 2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO YOUR TUCK ELBOWS AT A 45° ANGLE SQUEEZE YOUR SHOULDER START WITH YOUR PALMS FACING IN GRADUALLY ROTATE YOUR SHOULDER WIDTH GRIP, ELBOWS DOWN AT YOUR SIDES START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS PUSH YOUR SHOULDER BLADES FORWARD KEEP YOUR ELBOWS LEAN AWAY FROM THE CABLE, FOCUS ON SQUEEZING YOUR FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE FOCUS ON FLEXING YOUR SPINE LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE, ADD WEIGHT OR USE ASSISTANCE AS NEEDED BRACE WITH YOUR NON-WORKING ARM PULL YOUR ARMS BACK OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE SWEEP THE CABLES OUT AND BACK MIND MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT BRACE YOUR CHEST AGAINST AN INCLINE BENCH CURL WITH SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN YOUR 3-SECOND PAUSE TUCK YOUR CHIN AND RIB CAGE DOWN ONLY 3-SECOND LOWERING PHASE SIT DOWN KNEES OUT TORSO FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT PRESS ALL THE WAY UP TO YOUR TOES STRETCH YOUR CALVES AT TUCK ELBOWS AT A 45° ANGLE, KEEP YOUR SCAPULAE RETRACTED FIRST 4 REPS MILITARY PRESS LAST 4 REPS PUSH PRESS (USE LEG 3-SECOND LOWERING PHASE TUCK ELBOWS AT A 45° ANGLE FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE FOCUS ON KEEPING YOUR BACK FLAT SQUEEZE YOUR GLUTES START WITH YOUR WEAKER SIDE, STRETCH YOUR LAT AT THE TOP, YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE SWEEP YOUR ARMS OUT LATERALLY, MIND MUSCLE CONNECTION ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes DEADLIFT TEMPO BACK SQUAT ROUND-BACK DUMBBELL 45° SMITH MACHINE REVERSE LUNGE ENHANCED-ECCENTRIC LEG EXTENSION ENHANCED-ECCENTRIC LYING LEG CURL LATERAL BAND WALK TEMPO STANDING CALF RAISE BARBELL BENCH PRESS ARNOLD PRESS CLOSE-GRIP SMITH MACHINE PRESS LOW-TO-HIGH CABLE FLYE BARBELL FLOOR SKULL CRUSHER EGYPTIAN LATERAL RAISE ROPE OVERHEAD TRICEPS EXTENSION HANGING LEG RAISE 1 ARM LAT PULL-IN PULL-UP DUMBBELL ONE-ARM ROW CHEST-SUPPORTED T-BAR ROW w/ BAND CABLE REVERSE FLYE ROPE UPRIGHT ROW DUMBBELL SUPINATED CURL SPIDER CURL BACK SQUAT ROMANIAN DEADLIFT PAUSE BARBELL HIP THRUST SLOW ECCENTRIC GOBLET SQUAT SEATED LEG CURL CABLE ROPE PULLTHROUGH STANDING CALF RAISE BARBELL BENCH PRESS OVERHEAD PRESS / PUSH PRESS SLOW ECCENTRIC DIP TRICEPS V-BAR PRESSDOWN MACHINE LATERAL RAISE PLANK SINGLE-ARM PULLDOWN 5 2 2 2 2 2 2 3 2 2 2 2 2 2 2 3 2 3 3 3 3 3 3 3 4 3 2 2 2 2 3 4 3 3 3 3 3 3 3 6 20 15 12 12 15 8 8 12 15 15-20 8-10 12-15 12-15 6 15-20 12 6-8 10-12 12-15 20 12-15 15-20 4 10-12 10 12 15 20 12 5 4, 4 8-10 12-15 15-20 30sec 12 385 250 85% 70% 8 9 9 9 8 8 77.5% 9 9 10 9 8 9 7 5 9 9 9 9 9 9 8 82.5% 8 9 8 9 8 8 82 5% 82.5% 8 9 9 7 9 3-4min 3-4min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 3-4min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT FULL 2-SECOND LOWERING PHASE SIT BACK AND DOWN 15° TOE UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A SIT BACK, START WITH YOUR WEAKER LEG HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR KNEES 2-SECOND LOWERING PHASE PRESS ALL THE WAY UP TO YOUR TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE YOUR SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS LEAN AWAY FROM THE CABLE FOCUS ON SQUEEZING YOUR FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE FOCUS ON FLEXING YOUR SPINE LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE ADD WEIGHT OR USE ASSISTANCE AS NEEDED BRACE WITH YOUR NON-WORKING ARM, PULL YOUR ARMS BACK OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE SWEEP THE CABLES OUT AND BACK. MIND MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN YOUR 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY 3-SECOND LOWERING PHASE. SIT DOWN, KNEES OUT, TORSO FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT TUCK ELBOWS AT A 45° ANGLE KEEP YOUR SCAPULAE RETRACTED FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG 3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE, FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE FOCUS ON KEEPING YOUR BACK FLAT, SQUEEZE YOUR GLUTES START WITH YOUR WEAKER SIDE STRETCH YOUR LAT AT THE TOP 205 285 210 130 205 295 220 135 Pull #2 Workout Legs #1 Week 8 Push #1 Pull #1 Legs #2 Push #2 Pull #2 SEAL ROW KNEELING STRAIGHT-ARM CABLE PULLREVERSE PEC DECK A1: DUMBBELL PRONATED CURL A2: DUMBBELL HAMMER CURL A3: DUMBBELL SUPINATED CURL 3 3 3 4 4 4 8-10 15-20 15 8 8 8 Exercise Working Sets Reps / Duration Load (lbs) RPE / % Rest Notes DEADLIFT TEMPO BACK SQUAT ROUND-BACK DUMBBELL 45° SMITH MACHINE REVERSE LUNGE ENHANCED-ECCENTRIC LEG EXTENSION ENHANCED-ECCENTRIC LYING LEG CURL LATERAL BAND WALK TEMPO STANDING CALF RAISE BARBELL BENCH PRESS ARNOLD PRESS CLOSE-GRIP SMITH MACHINE PRESS LOW-TO-HIGH CABLE FLYE BARBELL FLOOR SKULL CRUSHER EGYPTIAN LATERAL RAISE ROPE OVERHEAD TRICEPS EXTENSION HANGING LEG RAISE 1 ARM LAT PULL-IN PULL-UP DUMBBELL ONE-ARM ROW CHEST-SUPPORTED T-BAR ROW w/ BAND CABLE REVERSE FLYE ROPE UPRIGHT ROW DUMBBELL SUPINATED CURL SPIDER CURL BACK SQUAT ROMANIAN DEADLIFT PAUSE BARBELL HIP THRUST SLOW ECCENTRIC GOBLET SQUAT SEATED LEG CURL CABLE ROPE PULLTHROUGH STANDING CALF RAISE BARBELL BENCH PRESS OVERHEAD PRESS / PUSH PRESS SLOW ECCENTRIC DIP TRICEPS V-BAR PRESSDOWN MACHINE LATERAL RAISE PLANK SINGLE-ARM PULLDOWN SEAL ROW KNEELING STRAIGHT-ARM CABLE PULLREVERSE PEC DECK A1: DUMBBELL PRONATED CURL A2: DUMBBELL HAMMER CURL A3: DUMBBELL SUPINATED CURL 1 2 2 2 2 2 2 3 1 2 2 2 2 2 2 3 2 3 3 3 3 3 3 3 4 3 2 2 2 2 3 2 3 3 3 3 3 3 3 3 3 4 4 4 RPE 9 TEST 6 20 15 12 12 15 8 AMRAP 12 15 15-20 8-10 12-15 12-15 6 15-20 12 6-8 10-12 12-15 20 12-15 15-20 5 10-12 10 12 15 20 12 5 4, 4 8-10 12-15 15-20 30sec 12 8-10 15-20 15 8 8 8 410 250 90% 70% 8 9 9 9 8 8 85% 9 9 10 9 8 9 7 5 9 9 9 9 9 9 8 82.5% 8 9 8 9 8 8 77 5% 82.5% 8 9 9 7 9 8 9 9 10 10 10 3-4min 3-4min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 2-3min 1-2min 1-2min 1-2min 1-2min 1-2min 1-2min 3-4min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 1-2min 1-2min 2-3min 2-3min 1-2min 1-2min 0min 0min 1-2min DO AS MANY REPS AS POSSIBLE TO AN RPE OF 9. LEAVE ~1 REP IN FULL 2-SECOND LOWERING PHASE SIT BACK AND DOWN 15° TOE UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE A SIT BACK, START WITH YOUR WEAKER LEG HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING OR MACHINE HIP ABDUCTION FOCUS ON DRIVING YOUR KNEES 2-SECOND LOWERING PHASE PRESS ALL THE WAY UP TO YOUR AS MANY REPS AS POSSIBLE. ALWAYS USE A SPOTTER AND GOOD START WITH YOUR PALMS FACING IN GRADUALLY ROTATE YOUR SHOULDER WIDTH GRIP ELBOWS DOWN AT YOUR SIDES START WITH YOUR HANDS OUT TO YOUR SIDES AND PALMS PUSH YOUR SHOULDER BLADES FORWARD, KEEP YOUR ELBOWS LEAN AWAY FROM THE CABLE FOCUS ON SQUEEZING YOUR FOCUS ON STRETCHING YOUR TRICEPS AT THE BOTTOM OF THE FOCUS ON FLEXING YOUR SPINE LIGHT SETS DRIVE ELBOW DOWN AND IN TOWARD SIDE ADD WEIGHT OR USE ASSISTANCE AS NEEDED BRACE WITH YOUR NON-WORKING ARM PULL YOUR ARMS BACK OPTIONALLY LOOP A BAND AROUND THE WEIGHT TO INCREASE SWEEP THE CABLES OUT AND BACK. MIND MUSCLE CONNECTION FOCUS ON SQUEEZING YOUR UPPER TRAPS AT THE TOP AND THINK ABOUT DRIVING YOUR PINKY TO YOUR LATERAL DELT BRACE YOUR CHEST AGAINST AN INCLINE BENCH, CURL WITH SIT BACK AND DOWN 15° TOE FLARE DRIVE YOUR KNEES OUT FOCUS ON KEEPING YOUR BACK FLAT FEEL THE STRETCH IN YOUR 3-SECOND PAUSE. TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY 3-SECOND LOWERING PHASE SIT DOWN KNEES OUT TORSO FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE FOCUS ON SQUEEZING YOUR GLUTES TO MOVE THE WEIGHT PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT TUCK ELBOWS AT A 45° ANGLE KEEP YOUR SCAPULAE RETRACTED FIRST 4 REPS MILITARY PRESS, LAST 4 REPS PUSH PRESS (USE LEG 3-SECOND LOWERING PHASE TUCK ELBOWS AT A 45° ANGLE FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE FOCUS ON KEEPING YOUR BACK FLAT SQUEEZE YOUR GLUTES START WITH YOUR WEAKER SIDE STRETCH YOUR LAT AT THE TOP YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE LEAN YOUR TORSO AT A 45° ANGLE FOCUS ON PULLING THE SWEEP YOUR ARMS OUT LATERALLY MIND MUSCLE CONNECTION ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING 8 9 9 10 10 10 225 295 205 135 2-3min 1-2min 1-2min 0min 0min 1-2min YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL SQUEEZE LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE SWEEP YOUR ARMS OUT LATERALLY MIND MUSCLE CONNECTION ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT", NOT "UP". FOCUS ON SQUEEZING ARC THE DUMBBELL "OUT" NOT "UP" FOCUS ON SQUEEZING
