R e a d e r s s h o u ld b e a w a r e t h a t In t e r n e t W e b s it e s o f f e r e d a s c it a t io n s a n d / o r
s o u r c e s f o r f u r t h e r in f o r m a t io n m a y h a v e c h a n g e d o r d is a p p e a r e d b e t w e e n
t h e t im e t h is b o o k w a s w r it t e n a n d w h e n it is r e a d .
L im it o f L ia b ilit y / D is c la im e r o f W a r r a n t y : W h ile t h e a u t h o r h a s u s e d h is b e s t
e f f o r t s a n d k n o w le d g e in r e s e a r c h in g a n d p r e p a r in g t h is b o o k , h e m a k e s n o
r e p r e s e n t a t io n s o r w a r r a n t ie s w it h r e s p e c t t o t h e a c c u r a c y o r c o m p le t e n e s s
o f t h e c o n t e n t s o f t h is b o o k a n d s p e c if ic a lly d is c la im s a n y im p lie d w a r r a n t ie s
o f m e r c h a n t a b ilit y o r f it n e s s f o r a p a r t ic u la r p u r p o s e . N o
c re a t e d
T h e
o r e x t e n d e d
a d v ic e
a n d
b y
s a le s
r e p r e s e n t a t iv e s
s t r a t e g ie s c o n t a in e d
p a r t ic u la r s it u a t io n . Y o u
s h o u ld
h e r e in
c o n s u lt w it h
w a r ra n t y m a y b e
o r w r it t e n
m a y
n o t b e
s a le s
m a t e r ia ls .
s u it a b le
fo r y o u r
a m e d ic a l p r o f e s s io n a l w h e r e
a p p r o p r ia t e . N e it h e r t h e p u b lis h e r n o r t h e a u t h o r s h a ll b e lia b le f o r a n y lo s s
o f p r o f it o r a n y
o t h e r c o m m e r c ia l d a m a g e s , in c lu d in g
s p e c ia l, in c id e n t a l, c o n s e q u e n t ia l, o r o t h e r d a m a g e s .
b u t n o t lim it e d
t o
TA B LE O F C O N TEN TS
A B O U T
K E Y
M E
5
T E R M S
A B O U T
7
T H IS
P R O G R A M
F A Q
W A R M
1 0
1 6
U P
3 1
P O W E R B U IL D IN G
P R O G R A M
3 5
P R O G R A M
E X P L A IN E D
7 2
T R A IN IN G
V A R IA B L E S
9 1
A B O U T M E
J e ff
is
a
p r o f e s s io n a l
b o d y b u ild e r a n d
h is
d r u g - fre e
p o w e r lif t e r. T h r o u g h
Y o u t u b e
s c ie n c e - b a s e d
c h a n n e l
w h ic h h a s g a t h e r e d a f a n - b a s e o f o v e r
t w o
m illio n
t h e
k n o w le d g e
t h ro u g h
f ie ld
s u b s c r ib e r s , J e f f
u n iv e r s it y
e x p e r ie n c e
p a s s io n a t e
h e
w it h
a b o u t t h e
h a s
s h a re s
g a t h e re d
e d u c a t io n
a n d
o t h e r s w h o
s c ie n c e
a re
b e h in d
b u ild in g m u s c le , lo s in g f a t a n d g a in in g
s t re n g t h .
W it h
a
r e q u is it e
B a c h e lo r o f S c ie n c e
s c ie n t if ic
d e g re e
k n o w le d g e
t o
in
b io c h e m is t r y , J e f f h a s g a t h e r e d
c o m p le m e n t
h is
t h e
p r a c t ic a l e x p e r ie n c e
a c q u ir e d t h r o u g h t r a in in g a n d c o a c h in g . J e f f h a s c o a c h e d w o m e n ’s b ik in i a n d
m e n ’s b o d y b u ild in g n a t io n a l a n d p r o v in c ia l c h a m p io n s , p r o f e s s io n a l n a t u r a l
b o d y b u ild e r s a n d
h a s
p re s e n t e d
n a t io n a lly
s e m in a r s
o n
a n d
IP F
B lo c k
W o r ld s q u a lif ie d
ra w
p o w e r lif t e r s . H e
P e r io d iz a t io n , c o n c u r r e n t t r a in in g
a n d
n u t r it io n a n d t r a in in g f o r n a t u r a l b o d y b u ild in g in a c a d e m ic s e t t in g s in c lu d in g
t h e 2 0 1 9 U lt im a t e E v id e n c e B a s e d C o n f e r e n c e ( U E B C ) , L e h m a n C o lle g e a n d
t h e U n iv e r s it y o f Io w a . H e h a s a s p ir a t io n s o f c o m p le t in g
a P h D
in
e x e r c is e
s c ie n c e o r a r e la t e d f ie ld .
J e f f c u r r e n t ly liv e s in O n t a r io , C a n a d a , w h e r e h e is p r o d u c in g Y o u T u b e v id e o s
a n d p r o g r a m s f o r p e o p le a r o u n d t h e w o r ld .
K EY TER M S
1 R M : 1 re p m a x
F R E Q U E N C Y : H o w o f t e n y o u d ir e c t ly t r a in a g iv e n m u s c le o r lif t e v e r y s e v e n
d a y s .
H Y P E R T R O P H Y : T h e g r o w t h o f ( m u s c le ) t is s u e .
I N T E N S I T Y : E f f o r t a n d lo a d .
IN T E N S IT Y
b r a c k e t s g iv e
B R A C K E T S : W h e n
t h e
t r a in e e
a ra n g e
u s in g
% 1R M
t o
o f w e ig h t s t o
d e t e r m in e
lo a d , in t e n s it y
u s e . F o r e x a m p le , 8 0 - 8 5 %
w o u ld b e a n in t e n s it y b r a c k e t in d ic a t in g t h a t y o u w ill p ic k a w e ig h t b e t w e e n
8 0 % a n d 8 5 % o f y o u r 1 R M , d e p e n d in g o n h o w s t r o n g y o u f e e l t h a t d a y .
L O A D : T h e w e ig h t o f t h e e x t e r n a l r e s is t a n c e .
P E R I O D I Z A T I O N : T h e o r g a n iz a t io n o f t r a in in g o v e r t im e .
P O W E R B U IL D IN G :
T h e
c o m b in a t io n
o f
b o d y b u ild in g
a n d
p o w e r lif t in g
t r a in in g s t y le s ; s im u lt a n e o u s ly t r a in in g f o r s iz e a n d s t r e n g t h .
P O W E R L I F T S : S q u a t , b e n c h p r e s s a n d d e a d lif t .
P R : P e r s o n a l r e c o r d . H it t in g
e it h e r a n
a m o u n t o f w e ig h t y o u ’v e
n e v e r h it
b e f o r e o r a n u m b e r o f r e p s y o u ’v e n e v e r h it b e f o r e w it h g o o d f o r m .
a
1-10
s c a le , w it h
m e a n s y o u c o u ld
10
m e a n in g
m u s c u la r f a ilu r e
w a s a c h ie v e d . A n
h a v e g o t t e n o n e m o re re p , a n R P E
o f 8
R P E
o f 9
m e a n s y o u c o u ld
h a v e g o t t e n t w o m o re re p s , e t c .
S E C O N D A R Y
E X E R C IS E : C o m p o u n d
e x e r c is e s w h ic h
in v o lv e
le s s m u s c le
m a s s ( f o r e x a m p le : c a b le r o w s , lu n g e s , h ip t h r u s t s , p u ll- u p s ) .
S IN G L E : A o n e re p s e t .
T E M P O : T h e s p e e d a t w h ic h t h e lif t o c c u r s .
T E R T IA R Y
p r im a r ily
E X E R C I S E : Is o la t io n
t a r g e t in g
s p e c if ic , s m a lle r
a
s in g le
m u s c le
o r
m o v e m e n t s
m u s c le
t o
–
t h e s e
g e n e ra t e
in v o lv in g
a re
o n ly
u s u a lly
m e t a b o lic
u s e d
s t re s s
o n e
t o
( fo r
jo in t a n d
is o la t e
a
e x a m p le :
h a m m e r c u r ls , t r ic e p p r e s s d o w n s , c a lf r a is e s ) .
T H E
B IG
3 : T h e p o w e r lif t s : s q u a t , b e n c h p r e s s a n d d e a d lif t .
T O P
S E T : A s in g le h e a v y a n d / o r h ig h - e f f o r t s e t p e r f o r m e d b e f o r e b a c k o f f
s e t s ( a lw a y s p e r f o r m e d a f t e r a p r o g r e s s iv e w a r m - u p ) .
T R IP L E : A t h re e re p s e t .
m a s s p r o p o r t io n a lly
s iz e o r m o s t ly
g a in
a n d
s y m m e t r ic a lly . R a t h e r t h a n
s t r e n g t h , a p u r e p o w e r b u ild in g
t r y in g
t o
a p p ro a c h
m o s t ly
g a in
p u t s b o t h
o f
t h e s e g o a ls o n e q u a l f o o t in g .
G e t t in g
b ig g e r a n d
s t r o n g e r a t t h e s a m e t im e is a v e r y a d m ir a b le g o a l a s ,
in m y e x p e r ie n c e , m o s t p e o p le d o n ’t w a n t t o ju s t b e m u s c u la r - lo o k in g ; t h e y
w a n t t o a c t u a lly b e a b le t o p u t t h a t m u s c le t o u s e . T h e r e is s o m e t h in g m u c h
m o r e im p r e s s iv e a b o u t a h u m a n w h o d o e s n ’t ju s t lo o k lik e t h e y c a n lif t h e a v y
s t u ff, t h e y
a c t u a lly
c a n
lif t h e a v y
u n iq u e a d v a n t a g e s o f e m p lo y in g
s t u ff! M o re
a h y b r id
t h a n
t h a t , t h e re
a re
s e v e ra l
s iz e - a n d - s t r e n g t h a p p r o a c h t h a t
w e w ill c o v e r la t e r in t h is m a n u a l.
T r a in e e s
p h y s iq u e
lo o k in g
a n d
t o
p u s h
s t re n g t h
d e e p e r in t o
d e v e lo p m e n t
t h e
in t e r m e d ia t e - a d v a n c e d
w ill b e n e f it
fro m
t h is
le v e l o f
p ro g ra m
t h e
m o s t . T h e d e t a ile d f o c u s o n m a x im u m s t r e n g t h d e v e lo p m e n t w ill h a v e lo n g -
W H A T
T H IS
A s s t a t e d , t h e re
P R O G R A M
a re
t w o
m a in
IS
g o a ls o f t h is p r o g r a m : t o
in c r e a s e
m u s c le
h y p e r t r o p h y a n d t o in c r e a s e m a x im u m s t r e n g t h o n f u n d a m e n t a l lif t s . B e c a u s e
it u s e s a n u m b e r o f a d v a n c e d
m u c h
m o re
a p p r o p r ia t e
p e r io d iz a t io n a n d
fo r t h o s e
in
t h e
p r o g r e s s io n s c h e m e s , it is
in t e r m e d ia t e - a d v a n c e d
s t a g e
o f
t r a in in g a d v a n c e m e n t . It a ls o u s e s a c o m b in a t io n o f e x e r c is e s a n d p r o g r e s s io n
m e t h o d s t h a t y o u h a v e lik e ly n e v e r t r ie d b e f o r e . S u c h n o v e lt y w ill b e h e lp f u l
f o r b r e a k in g
t h ro u g h
p la t e a u s in
b o t h
s iz e a n d
s t re n g t h
– a c o m m o n
is s u e
a m o n g s t in t e r m e d ia t e a n d a d v a n c e d le v e l t r a in e e s .
D u e t o t h e f a c t t h a t t r a in in g y e a r s in t h e g y m a r e n o t e q u a l a c r o s s in d iv id u a ls ,
it ’s d if f ic u lt t o
p in
d o w n
e x a c t ly
w h a t “ in t e r m e d ia t e - a d v a n c e d ” m e a n s , in
t e r m s o f a s p e c if ic t r a in in g a g e . S o m e f o lk s m a y h a v e s p e n t 1 0 y e a r s t r a in in g
P r o g r a m . It s e r v e s a s a g r e a t f o llo w - u p t o t h a t r o u t in e b e c a u s e t h is p r o g r a m
a ls o u s e s a f u ll b o d y s p lit e v e r y s e c o n d w e e k . H o w e v e r, y o u c a n s t ill r u n t h is
p r o g r a m w it h o u t h a v in g r u n t h e h ig h f r e q u e n c y p r o g r a m f ir s t . Y o u ju s t m a y
n e e d
y o u
t o
g iv e y o u r s e lf t im e t o
a r e n ’t u s e d
t o
t r a in in g
a d a p t t o
t h e
s a m e
t h e in c r e a s e in
b o d y
p a r t s m o re
f r e q u e n c y in it ia lly if
t h a n
o n c e
p e r w e e k . S o , if it f e e ls a b it u n c o m f o r t a b le a t f ir s t , f e e l f r e e t o
o r t w ic e
lig h t e n
t h e
lo a d s a n d t a k e a n e x t r a r e s t d a y a s n e e d e d , u n t il y o u f e e l a d a p t e d t o t h e n e w
t r a in in g s t y le . Y o u c a n a ls o r u n t h e s e t w o p r o g r a m s in r e v e r s e o r d e r, s t a r t in g
w it h
T h e
P o w e r b u ild in g
t r a n s it io n in g
t o
t h e
S y s t e m
H ig h
( s lig h t ly
F re q u e n c y
m o re
P ro g ra m
s t re n g t h
( s lig h t ly
fo c u s ) a n d
m o re
t h e n
h y p e r t ro p h y
fo c u s ) a ft e r.
B e c a u s e t h is is a h y b r id
p r o g r a m , m e a n in g
s im u lt a n e o u s ly , r e c o v e r y
f u r t h e r w it h
e x p la n a t io n s
m a n a g e m e n t is a
a b o u t t h e
w e a r e b a la n c in g
t o p
m u lt ip le g o a ls
p r io r it y . B e f o r e
p r o g r a m m in g , it is
I m o v e
im p e r a t iv e
a n y
t h a t I
t e a m
f o r a d v ic e
o n
a n y
s p e c if ic
q u e s t io n s y o u
m a y
h a v e
a s y o u
r u n
t h e
p ro g ra m .
W H A T
If y o u ’v e
T H IS
b e e n
in
P R O G R A M
t h e
g y m
f o r le s s t h a n
IS N ’T
t w o
y e a r s , I ’d
re c o m m e n d
r u n n in g
t h r o u g h m y F u n d a m e n t a ls P r o g r a m a t le a s t o n c e , t h e n r u n n in g a t le a s t o n e
o f t h e U p p e r L o w e r P r o g r a m
b e fo re
a d v a n c in g
t o
t h is
h a v e a lr e a d y e s t a b lis h e d
a n d / o r H ig h F r e q u e n c y F u ll B o d y
r o u t in e . T h is
a n
is
e n c o u ra g e d
a d e q u a t e s t re n g t h
a n d
t o
e n s u re
p ro g ra m s
t h a t y o u
t e c h n iq u e b a s e b e f o r e
r u n n in g t h is m o r e c o m p le x p r o g r a m .
T h is p r o g r a m
is n o t in t e n d e d
m o re
t o
b e
a n
b a c k g ro u n d
a ll- in c lu s iv e
a n d
re s o u rc e
in f o r m a t io n
o n
f o r a ll t h in g s
t r a in in g
r e la t e d . F o r
m y
g e n e ra l
t r a in in g
p h ilo s o p h y , I e n c o u r a g e y o u t o w a t c h m y F u n d a m e n t a ls S e r ie s o n
s p r e a d s h e e t f o r t r a c k in g
y o u r lif t s , a T e c h n iq u e H a n d b o o k f o r h e lp in g
y o u
b r e a k t h r o u g h w e a k p o in t s a n d a G e t R e a d y M a n u a l t o m a k e s u r e y o u h a v e
e v e r y t h in g in p la c e b e f o r e s t a r t in g t h e p r o g r a m .
FA Q S
t r a in in g
p ro g ra m
y o u
a re
r u n n in g , it is im p o r t a n t t o
p a y
o w n b o d y ’s f e e d b a c k t o d e t e r m in e if y o u a r e r e c o v e r in g
a t t e n t io n
t o
y o u r
p r o p e r ly , a n d
t h e n
t o a d ju s t a c c o r d in g ly .
S e c o n d ly , o v e r t r a in in g t y p ic a lly r e s u lt s f r o m e it h e r t o o m u c h v o lu m e a n d / o r
t o o
m u c h
in t e n s it y . G e n e r a lly
s p e a k in g , m o s t t r u ly
t r a in e e s w ill n o t e x p e r ie n c e
o v e r t r a in in g
t h is r o u t in e ( g e n e r a lly 1 0 - 2 0
s e t s p e r w e e k p e r b o d y p a r t ) , u n le s s in t e n s it y
is a ls o
v e r y
h ig h . T o
b e s u r e , t h is p r o g r a m
R P E s , w h e r e t y p ic a lly o n e - t w o
u s in g
t h e
in t e r m e d ia t e - a d v a n c e d
w e e k ly
s e t v o lu m e s in
e m p h a s iz e s s t r ic t a d h e r e n c e t o
r e p s a r e b e in g
“ le f t in t h e t a n k ” p e r s e t t o
a v o id t h is c o n c e r n .
A d d it io n a lly , o n W e e k s 1 , 3 , 5 , 7 a n d 9 ( t h e “ O d d W e e k s ” ) , y o u w ill b e h it t in g
f u ll b o d y
w o r k o u t s . T h is m e a n s y o u
w ill h it s o m e
o f t h e
s a m e
m u s c le s o n
c o n s e c u t iv e t r a in in g d a y s . S o m e m a y t h in k t h a t t h is p r e s e n t s a n o v e r t r a in in g
h o w
h a rd
y o u
s h o u ld
p u s h
e a c h
s e t , e a c h
d a y . I a ls o
m u s t e m p h a s iz e
t h e
im p o r t a n c e o f d o in g a g e n e r a l w a r m u p , a c o m p le t e p y r a m id w a r m u p b e f o r e
p r im a r y e x e r c is e s a n d a lw a y s p r io r it iz in g t e c h n iq u e o v e r w e ig h t lif t e d . H o w
y o u lif t is a lw a y s m o r e im p o r t a n t t h a n h o w m u c h y o u lif t .
2 . “ I C A N ’T S Q U A T ” A N D / O R “ I C A N ’T B E N C H P R E S S ” A N D / O R “ I C A N ’T
D E A D L IF T ” : W H A T
S H O U L D
I D O ?
B e c a u s e o n e o f t h e m a in o b je c t iv e s o f t h is p r o g r a m
o n
t h o s e
B ig
3
lif t s , if y o u ’r e
u n a b le
t o
p e r fo r m
a n y
is t o
in c r e a s e s t r e n g t h
o f t h e m
fo r w h a t e v e r
r e a s o n , t h is m a y n o t b e t h e b e s t p r o g r a m f o r y o u a t t h is t im e . I s u g g e s t y o u
s h o u ld c o n s id e r r u n n in g o n e o f m y o t h e r p r o g r a m s in s t e a d .
O n t h e o t h e r h a n d , if y o u ’r e a b le t o
d o
t w o
o f t h e t h r e e lif t s , it m a y s t ill b e
p o s s ib le f o r y o u t o t w e a k t h e p r o g r a m t o f it y o u r n e e d s . F o r e x a m p le , if y o u
c a n s q u a t a n d
d e a d lif t , b u t c a n ’t b e n c h p r e s s , y o u c o u ld
r e p la c e t h e b e n c h
A d d it io n a lly , if t h e r e a r e a n y o t h e r e x e r c is e s in
t h e p ro g ra m
t h a t y o u
c a n ’t
P R E S S
A N D
p e r f o r m , p le a s e s e e t h e S u b s t it u t io n s L is t f o r s u g g e s t io n s .
3 . I D O N ’T
K N O W
D E A D L IF T . S H O U L D
M Y
1 R E P
I T E S T
M A X
IT
O N
B E F O R E
T H E
S Q U A T , B E N C H
R U N N IN G
T H E
P R O G R A M ?
B e c a u s e lo a d s a r e p r e s c r ib e d f o r t h e s e lif t s b a s e d o n a p e r c e n t a g e o f y o u r 1
re p
m a x ( % 1 R M ) , it is im p o r t a n t t h a t y o u a t le a s t h a v e a n e s t im a t e o f y o u r 1
r e p m a x e s f o r a ll t h r e e lif t s b e f o r e r u n n in g t h is p r o g r a m . T h e r e a r e t w o w a y s
y o u c a n e s t im a t e y o u r 1 R M :
P lu g t h e r e s u lt s o f a r e c e n t A M R A P t e s t o r r e c e n t t o u g h s e t in t h e t h r e e - f iv e
r e p r a n g e in t o a 1 R M c a lc u la t o r ; o r
D o a t r u e o n e re p m a x t e s t .
S e e p a g e 8 0
f o r a d e t a ile d
e x p la n a t io n o f w h ic h m e t h o d
is lik e ly b e t t e r f o r
is n o t in h e r e n t ly
p r o b le m a t ic
f o r m u s c le
g r o w t h , u n le s s it p u t s y o u
a t a n
in c r e a s e d r is k o f in ju r y . If y o u ’r e h a v in g a d if f ic u lt t im e g e t t in g in t o p o s it io n
o r c o m p le t in g
a
f u ll r a n g e
o f m o t io n
fo r a n y
o f t h e
p la n n e d
e x e r c is e s , it
w o u ld b e w is e t o s k ip t h a t e x e r c is e u n t il y o u f e e l p r o p e r ly r e c o v e r e d . Y o u c a n
t h e n a d d
t h e v o lu m e f o r t h a t e x e r c is e la t e r in t h e w e e k , s o t h e t o t a l w e e k ly
a
v o lu m e r e m a in s t h e s a m e . O t h e r w is e , in t h e c a s e o f m ild
s lig h t ly
lo n g e r w a r m u p
fo r e a c h
e x e r c is e
a n d
u s e
s o re n e s s , p e r fo r m
y o u r o w n
d is c r e t io n ,
w it h a v o id in g in ju r y b e in g a t o p p r io r it y . O n e e x t r a r e s t d a y w ill n o t s e t y o u
b a c k v e r y f a r, b u t a s e r io u s in ju r y w ill.
5 . H O W
B e c a u s e
D O
I K N O W
t h is is a
IF
h y b r id
I A M
P R O G R E S S IN G ?
r o u t in e , y o u
s h o u ld
b e
m o n it o r in g
b o t h
s t re n g t h
a n d p h y s iq u e p r o g r e s s o v e r t im e .
S t re n g t h
is
r e la t iv e ly
e a s y
t o
t ra c k . F o r t h e
p r im a r y
e x e r c is e s , t h e r e
is
a
e s p e c ia lly
t h e
d e e p e r y o u
o f t r a in in g . T a k in g
g e t in t o
p h y s iq u e
t h e
in t e r m e d ia t e
p ro g re s s
p h o t o s
a n d
e v e r y
a d v a n c e d
f o u r - s ix
s t a g e s
w e e k s
a n d
c o m p a r in g t h e m s id e b y s id e is a g o o d w a y t o d e t e c t v is u a l d if f e r e n c e s t h a t
y o u
s im p ly
s c a le a n d
w o u ld n ’t n o t ic e
in
t h e
m ir r o r. Y o u
c a n
a ls o
u s e
a
b o d y
w e ig h t
w a is t m e a s u r e m e n t s t o d e t e c t g a in s in m u s c le m a s s v e r s u s g a in s
in f a t m a s s . H o w e v e r, b e c a u s e o f t h e r e la t io n s h ip b e t w e e n s t r e n g t h g a in a n d
m u s c le g a in , t h e m a in
m e t r ic I w a n t y o u
t o
u s e f o r t r a c k in g
y o u r p ro g re s s
o v e r a ll is s t r e n g t h . If y o u ’r e g e t t in g s t r o n g e r , y o u ’r e p r o g r e s s in g . It is s t r o n g ly
re c o m m e n d e d
t o
lo g
e v e r y
w o r k o u t e it h e r in
w r it in g
( p r in t t h e
p ro g ra m
o u t o r u s e a s e p a r a t e n o t e b o o k ) , in
t h e e x c e l s p r e a d s h e e t in c lu d e d
s e p a ra t e
r e ly
T a k in g
a p p , s o
b o d y
y o u
d o n ’t h a v e
m e a s u re m e n t s a
fe w
t o
o n
t im e s a
m e m o r y
y e a r c a n
o r in
a
t o
k e e p
t ra c k o f P R s .
a ls o
b e
h e lp f u l ( a r m s ,
t h ig h , w a is t , n e c k ) b u t in m y e x p e r ie n c e , s im p ly f o c u s in g o n s t e a d y s t r e n g t h
p r o g r e s s io n
w ill b e
y o u r b e s t p ro x y
f o r d e t e r m in in g
m u s c u la r p r o g r e s s .
in h a lf.
7 . H O W
M U C H
S im ila r t o
S T R E N G T H
m u s c le
b e in d iv id u a l a n d
C A N
g a in s , t h e
d e p e n d
I E X P E C T
s t re n g t h
T O
G A IN ?
g a in s y o u
o n y o u r t r a in in g
s e e
o n
t h is p r o g r a m
h is t o r y ( e x . h o w
w ill
m u c h h a v e y o u
a lr e a d y b e e n t r a in in g T h e B ig 3 ? ) . It w ill b e im p o s s ib le t o g iv e e x a c t n u m b e r s
fo r h o w
7 .5
m u c h
y o u
p e rc e n t s t re n g t h
c a n
e x p e c t t o
a d d
t o
e a c h
lif t , b u t , a im in g
in c r e a s e o n
a n y
o f T h e B ig
3
t o
s e e a 2 .5 -
lif t s is r e a lis t ic f o r m o s t
in t e r m e d ia t e - a d v a n c e d t r a in e e s . T h o s e o f y o u in t h e e a r ly - la t e in t e r m e d ia t e
s t a g e c a n lik e ly e x p e c t t o
s e e fa s t e r a n d
g r e a t e r g a in s ; m o r e in t h e f iv e
t e n
a re
o n
p e r c e n t r a n g e . If y o u
s p e c t r u m , y o u w ill n e e d
s a t is f ie d
w it h
s o m e t h in g
b o r d e r in g
t h e
a d v a n c e d - e lit e
e n d
o f t h e
t o b e m o r e c o n s e r v a t iv e w it h e x p e c t a t io n s a n d
c lo s e r t o
a
2 .5
p e r c e n t in c r e a s e
in
t o
b e
m a x s t re n g t h ,
d e p e n d in g o n ju s t h o w c lo s e y o u a r e t o y o u r “ g e n e t ic c e ilin g ” .
la t e - s t a g e a d v a n c e d t r a in e e in 1 0 w e e k s o f t r a in in g .
8 . W H A T
G Y M
T R A IN IN G
G E A R
S H O U L D
I U S E ?
G y m g e a r is o p t io n a l, a s t h e r e a r e n o r e q u ir e d p ie c e s o f e q u ip m e n t t o
g a in m u s c le a n d in c r e a s e s t r e n g t h . W it h t h a t b e in g s a id , in v e s t in g in s o m e
c h a lk o r liq u id c h a lk , a 1 0 m m p r o n g o r le v e r b e lt , k n e e s le e v e s , s q u a t
s h o e s , a n d s t r a p s c a n b e b e n e f ic ia l in a llo w in g y o u t o lif t m o r e w e ig h t f o r
c e r t a in e x e r c is e s . T h e r e a r e m o r e s p e c if ic r e c o m m e n d a t io n s m a d e in t h e
G e t R e a d y M a n u a l.
Y o u c a n f in d m o s t o f m y r e c o m m e n d e d e q u ip m e n t a t t h e f o llo w in g
a f f ilia t e lin k : h t t p :/ / R is e .c a / je f f
9 . I H A V E
A
B E L T . W H E N
S H O U L D
I W E A R
IT ?
I w ill m o s t o f t e n u s e a lif t in g b e lt f o r h a r d w o r k in g s e t s o n t h e s q u a t , b e n c h
p r o g r a m is t o b u ild m u s c le a n d s t r e n g t h , n o t t o g e t y o u f e e lin g s o r e . In
f a c t , r e d u c e d s o r e n e s s o v e r t im e in d ic a t e s t h a t y o u r b o d y is a d a p t in g a n d
r e c o v e r in g , w h ic h is a c t u a lly a g o o d t h in g f o r c o n t in u e d p r o g r e s s .
1 1 . S H O U L D
W H IL E
I E A T IN
R U N N IN G
A
T H IS
C A L O R IC
D E F IC IT , M A IN T E N A N C E , O R
S U R P L U S
P R O G R A M ?
I re c o m m e n d
f in is h in g
u p
a n y
c e r t a in ly
c a n
s t ill g a in
s t re n g t h
p h a s e , a
c a lo r ic
c u t y o u
o n
d e f ic it w ill d a m p e n
t h is
a re
r u n n in g , if p o s s ib le . W h ile
p ro g ra m
y o u r s t re n g t h
w h ile
r u n n in g
g a in s a n d
a
y o u
f a t lo s s
p re v e n t y o u
f r o m m a x im iz in g y o u r s t r e n g t h a n d s iz e r e s u lt s .
In s t e a d , w h e n r u n n in g t h is p r o g r a m , a im t o b e a t le a s t a t c a lo r ic m a in t e n a n c e
o r, m o r e id e a lly , in a 2 0 - 2 5 p e r c e n t c a lo r ic s u r p lu s . H o w e v e r, if y o u r m a in g o a l
is f a t lo s s r ig h t n o w , e a t in g in a c a lo r ic d e f ic it w ill b e n e c e s s a r y . A s a b e g in n e r,
1 2 . T H E
W A R M U P
IS N ’T
E N O U G H
F O R
M E . C A N
I A D D
T O
IT ?
In t h e p r o g r a m , t h e r e is a c o lu m n f o r t h e s u g g e s t e d n u m b e r o f w a r m u p s e t s
y o u s h o u ld
d o . D e p e n d in g
o n h o w
h e a v y t h e w e ig h t is t h a t y o u ’r e w o r k in g
u p t o , y o u m a y n e e d s lig h t ly m o r e o r le s s w a r m u p s e t s . F o r e x a m p le , o n D a y
1 o f W e e k 1 , I s u g g e s t t h a t y o u h it f o u r w a r m u p s e t s f o r t h e s q u a t . H o w e v e r,
if y o u
a r e w o r k in g
s ix w a r m u p
s e t s t o
u p
t o
v e r y h e a v y w e ig h t , s o m e o f y o u
f e e l f u lly p r e p a r e d
fo r y o u r t o p
m a y n e e d
f iv e o r
s e t . O n t h e o t h e r h a n d ,
if y o u h a v e n ’t b u ilt a g r e a t d e a l o f s t r e n g t h y e t , t h r e e w a r m u p s e t s m ig h t b e
e n o u g h fo r y o u .
Y o u
y o u r
c a n
a ls o
fe e l fre e
w a r m u p
d o e s n ’t
S t ill, it is
im p o r t a n t t o
1 3 . W H Y
IS N ’T
T H E R E
t o
a d d
n e e d
s t a y
m o re
t o
t a k e
w a r m u p
a n y
in ju r y - f r e e , s o
M U C H
E X E R C IS E
d r ills
lo n g e r
t o
t h e
t h a n
d o n ’t r u s h
V A R IA T IO N
p ro t o c o l b u t
10 - 2 0
in t o
m in u t e s .
y o u r w o r k o u t .
F R O M
W E E K
T O
1 4 . IS N ’T
T H IS
T O O
M U C H
V O L U M E ?
P le a s e s e e “A d is c la im e r a b o u t v o lu m e ” o n p a g e 9 4 .
1 5 . IS N ’T
T H IS
T O O
L IT T L E
V O L U M E ?
P le a s e s e e “A d is c la im e r a b o u t v o lu m e ” o n p a g e 9 4 .
1 6 . W H A T
S H O U L D
A f t e r y o u ’v e f in is h e d
11) a n d
t h e n
1R M s fro m
I D O
I F IN IS H
t h e p ro g ra m , y o u
e it h e r r u n
W e e k 10
A F T E R
O R
b a c k
t h ro u g h
T H E
s h o u ld
t h e
P R O G R A M ?
r u n
t h e d e lo a d
p ro g ra m
a g a in
w e e k ( W e e k
u s in g
y o u r n e w
m o v e o n t o a d if f e r e n t p r o g r a m , d e p e n d in g
o n y o u r
s p e c if ic g o a ls m o v in g f o r w a r d . F e e l f r e e t o c o n t a c t m y c o a c h in g t e a m if y o u
w o u ld lik e s o m e s u g g e s t io n s o r g u id a n c e m o v in g f o r w a r d .
1 7 . W H A T
A R E
T H E
B L A N K
B O X E S IN
T H E
M ID D L E
O F
E A C H
P R O G R A M
1 9 . F IV E T O S IX D A Y S P E R W E E K IS T O O M U C H F O R M E . W H A T S H O U L D
I D O ?
If y o u
o n ly
h a v e
fo u r d a y s p e r w e e k t o
v e r s io n o f t h e P o w e r b u ild in g S y s t e m
2 0 . S H O U L D
I w o u ld
s o m e
b e
lo w
I A D D
e x t ra
in t e n s it y
C A R D IO
T O
c o n s e r v a t iv e
c a r d io
s h o u ld
r u n
t h e
fo u r d a y
in s t e a d .
T H IS
w it h
t r a in , y o u
P R O G R A M ?
c a r d io
o n
t h is
p r o g r a m . W h ile
w ill n o t d e r a il y o u r r e c o v e r y
im p o s e a n a d d it io n a l r e c o v e r y d e m a n d
a n d
d o in g
o r p r o g r e s s , it w ill
if e x c e s s iv e , m a y in t e r f e r e w it h
y o u r r e c o v e r y f r o m w e ig h t t r a in in g [ 8 , 9 ] .
T h e m a in p o in t o f c a r d io is t o c r e a t e o r in c r e a s e a c a lo r ic d e f ic it f o r f a t lo s s .
If y o u
fro m
a re
in
a
f a t lo s s p h a s e , I w o u ld
y o u r d ie t , r a t h e r t h a n
r e ly in g
re c o m m e n d
h e a v ily
o n
p r io r it iz in g
c a r d io . A s a
t h e
d e f ic it
g e n e r a l r u le , I
r e c o m m e n d k e e p in g c a r d io t o a n e f f e c t iv e m in im u m o n t h is p r o g r a m . If y o u
t h e b e g in n in g o f t h e p r o g r a m . If y o u ’r e u s e d t o t r a in in g t o f a ilu r e f r e q u e n t ly ,
e v e n
R P E
8 - 9
s e t s m a y
ju s t b e c a u s e s o m e t h in g
s t im u lu s f o r s t r e n g t h
f e e l a b it lig h t t o
y o u . In
t h is c a s e , r e m e m b e r t h a t
“ f e e ls h a r d e r ” d o e s n ’t m e a n it ’s p r o v id in g
o r s iz e . S e c o n d ly , y o u
m a y
b e
a b e t t e r
u n d e r e s t im a t in g
y o u r
1 R M in p u t s . T r y a d d in g ~ 1 0 - 1 5 lb s t o y o u r in p u t 1 R M f o r t h e lif t a n d s e e if t h a t
p u t s t h e t o p s e t in t h e a p p r o p r ia t e R P E z o n e . K e e p in m in d , w h ile t h e r e a r e
in d iv id u a l d if f e r e n c e s in
r e la t iv e s t r e n g t h
w h e n
it c o m e s t o
re p
m a x e s , t h e
in t e n s it y b r a c k e t s in c lu d e d in t h is p r o g r a m s h o u ld b e p le n t y c h a lle n g in g f o r
ju s t a b o u t e v e r y t r u ly in t e r m e d ia t e - a d v a n c e d
t r a in e e a n d
h a v e b e e n
p e e r -
r e v ie w e d b y e lit e le v e l c o a c h e s .
2 2 . T H E
L O A D S
F E E L
T O O
H E A V Y
O N
T O P
S E T S . IS
8 - 9
z o n e a n d
IT
O K A Y
T O
G O
L IG H T E R ?
T o p
s e t s a re m e a n t t o
g e t y o u
in
t h e R P E
h a v e y o u
c lo s e t o
t h e s e s e t s f o r t h e ir in t e n d e d
a n d
p u r p o s e : t o r e a lly r e f in e y o u r lif t in g
a c c u m u la t e v o lu m e . U n le s s y o u
h a v e u n d e r e s t im a t e d
t e c h n iq u e
y o u r in p u t 1 R M s
( s e e q u e s t io n 2 1 ) y o u s h o u ld g o w it h t h e lo a d s g iv e n . T h is is a r e la t iv e ly h ig h
f r e q u e n c y p r o g r a m a n d c o m b in e s m a n y d if f e r e n t t r a in in g m o d a lit ie s s o it is
v e r y im p o r t a n t t h a t r e c o v e r y n o t b e s p r e a d t o o t h in . S a v e t h a t e x t r a e n e r g y
fo r t h e t o p s e t s !
2 4 . I U N D E R S T A N D
R P E , B U T
W H A T
D O E S
R P E
8 .5 M E A N
E X A C T L Y ?
R P E 8 .5 is e x a c t ly w h a t it s o u n d s lik e : s o m e t h in g b e t w e e n a n R P E 8 a n d R P E
9 . It d o e s n ’t m e a n y o u c o u ld ’v e g o t t e n e x a c t ly o n e a n d
a h a lf m o r e r e p s ; it
ju s t m e a n s t h a t t h e s e t w a s a b it t o u g h e r t h a n a t y p ic a l R P E
8 s e t , b u t n o t
q u it e a t r u e R P E 9 s e t . M a n y o f t h e t o p s e t s in t h is p r o g r a m a r e lis t e d a s a n
R P E 8 .5 t o e n s u r e t h a t t h e s e t is in f a c t “ t o u g h ” b u t t h e e x e r t io n is n ’t s o h ig h
t h a t t e c h n iq u e is s ig n if ic a n t ly c o m p r o m is e d .
m y s o c ia l m e d ia , a s it is n o t a r e lia b le m e a n s o f m a k in g
g e t t in g t h e c o r r e c t in f o r m a t io n .
c o n t a c t w it h m e o r
W A R M U P
W a r m u p s
s e r v e
a n
im p o r t a n t p u r p o s e
fo r a n y
t r a in in g
p ro g ra m , b u t a re
p e r fo r m a n c e , t h e re s e e m s t o b e a “ s w e e t s p o t ” fo r c o re b o d y t e m p e ra t u re ,
s o
t r y
n o t t o
t r a in
a
lif t in g , b r e a k in g
a
g r e a t id e a . If y o u
m in u t e s
o f
lig h t
h o t o r t o o
s w e a t
t r a in
e a r ly
lo w - m o d e r a t e
W a r m u p s m a y a ls o
w a r m u p
t o o
d r ills
c o ld . B e f o r e
t h ro u g h
in
t h e
in t e n s it y
s t re t c h e s
c a r d io
t h a t
im p r o v e p e r f o r m a n c e a n d
t h ro u g h
m o t io n s .” T h e
m u s c le s a r e
c o n t r a c t in g
g o a l is t o
a n d
o f
is
in t o
a n y
c a r d io
a c t iv it y
a t le a s t f iv e
e s p e c ia lly
h e a v y
t o
p r u d e n t
is
t e n
[ 12 ] .
in c r e a s e m u s c le a c t iv a t io n . D y n a m ic
m o t io n ) c a n
t h e
fo r m
m o r n in g , d o in g
s e r v e a s a w a y t o
( a c t iv e
s o m e
ju m p in g
t a k e
jo in t s
t h ro u g h
a
ra n g e
o f
f o r c e o u t p u t [ 1 3 ] . D o n ’t s im p ly “ g o
a lw a y s b e
v e r y
m in d f u l a b o u t w h a t
w h a t m o v e m e n t t h a t c o n t r a c t io n
is c r e a t in g .
L a s t ly , f o a m r o llin g h a s b e e n s h o w n t o r e d u c e D O M S ( d e la y e d o n s e t m u s c le
s o re n e s s ) [ 2 ] a n d
b r ie f f o a m
r o llin g
w it h
a
s p e c if ic
fo c u s o n
“ t ig h t a r e a s ”
b e f o r e a s e s s io n c a n b o t h im p r o v e r a n g e o f m o t io n [ 1 4 ] a n d p o s s ib ly p r e v e n t
T H E
G E N E R A L W A R M U P
E X E R C IS E
L o w In t e n s it y C a r d io
S E T S
N / a
R E P S / T IM E
5 - 1 0 m in
F o a m R o llin g / L a c r o s s e B a ll
N / a
2 - 3 m in
F r o n t / B a c k L e g S w in g
S id e / S id e L e g S w in g
S t a n d in g G lu t e S q u e e z e
2
12
2
12
2
15 S e c
P r o n e T r a p R a is e
2
15
C a b le E x t e r n a l R o t a t io n
C a b le In t e r n a l R o t a t io n
O v e rh e a d S h ru g
2
15
2
15
2
15
N O T E S
c h in e w h ic h
a te to 10 0 -13
r g e m u s c le g
c a lv e s . O p t io
a ll f o r s m a lle
s , d e lt s , h a m
P ic k a n y m a
e le v a t e s
y o u r h e a rt r
5 b p m
F o a m r o ll la
ro u p s :
q u a d s , la t s ,
n a lly u s e
a la c r o s s e b
r m u s c le
g ro u p s : p e c
s t r in g s
1 2 E a c h le g
1 2 E a c h le g
S q u e e z e y o u r g lu t e s a s h a r d a s
p o s s ib le
M in d m u s c le c o n n e c t io n w it h m id
b a c k
1 5 E a c h s id e
1 5 E a c h s id e
L ig h t s q u e e z e o n t r a p s a t t h e t o p
o f e a c h re p
THE SPECIFIC PYRA MID W A RMUP
2 2 5 lb s x 4 r e p s
2 7 5 lb s x 3 r e p s
3 1 5 lb s x 2 r e p s
T h e n b e g in w o r k in g s e t s w it h 3 5 0 lb s f o r 5 r e p s
O n a % 1 R M b a s is , w a r m u p p y r a m id s c a n b e s t r u c t u r e d lik e t h is :
B a r ( 4 5 lb s ) x 1 5 r e p s
4 0 % lb s x 5 r e p s
5 0 % lb s x 4 r e p s
6 0 % lb s x 3 r e p s
7 0 - 7 5 % lb s x 2 r e p s
B e g in w o r k in g s e t s
R e m e m b e r t h a t s u c h
E x e r c is e s .
a n
e x t e n s iv e
w a r m u p
is o n ly
r e q u ir e d
fo r P r im a r y
WEEK1
POWERBUILDING
SYSTEM
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
FULL
BODY1:
SQUAT,
OHP
WORKOUT
FULL
BODY2:
DEADLIFT,
BENCH
PRESS
WEEK1
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BACKSQUAT
4
1
5
75-80%
7.5
3-4MIN
SET1
FOCUSONTECHNIQUEANDEXPLOSIVEPOWER!
BACKSQUAT
0
2
8
70%
N/A
3-4MIN
KEEPBACKANGLEANDFORMCONSISTENTACROSSALLREPS
OVERHEADPRESS
2
3
8
70%
N/A
2-3MIN
RESETEACHREP(DON'TTOUCH-AND-PRESS)
GLUTEHAMRAISE
1
3
8-10
N/A
7
1-2MIN
KEEPYOURHIPSSTRAIGHT, DONORDICHAMCURLSIFNOGHRMACHINE
HELMSROW
1
3
12-15
N/A
9
1-2MIN
STRICTFORM. DRIVEELBOWSOUTANDBACKAT45DEGREEANGLE
HAMMERCURL
0
3
20-25
N/A
10
1-2MIN
KEEPELBOWSLOCKEDINPLACE, SQUEEZETHEDUMBBELLHANDLEHARD!
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
DEADLIFT
4
3
4
80%
N/A
3-5MIN
CONVENTIONALORSUMO: USEWHATEVERSTANCEYOUARESTRONGERWITH
BARBELLBENCHPRESS
4
1
3
82.5-87.5%
8.5
4-5MIN
TOPSET. LEAVE1(MAYBE2) REPSINTHETANK. HARDSET.
BARBELLBENCHPRESS
0
2
10
67.5%
N/A
2-3MIN
QUICK1SECONDPAUSEONTHECHESTONEACHREP
HIPABDUCTION
0
3
15-20
N/A
9
1-2MIN
MACHINE, BANDORWEIGHTED, 1SECONDISOMETRICHOLDATTHETOPOFEACHREP
WEIGHTEDPULL-UP
1
3
5-8
N/A
8
3-4MIN
1.5XSHOULDERWIDTHGRIP,PULLYOURCHESTTOTHEBAR
STANDINGCALFRAISE
1
3
8-10
N/A
9
2-3MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLROM
SET1
SET2
SET2
SET3
SET3
SET4
SET4
NOTES
NOTES
SUGGESTEDRESTDAY
WORKOUT
FULL
BODY3:
SQUAT,
DIP
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET3
SET4
NOTES
BACKSQUAT
4
3
4
80%
N/A
3-4MIN
MAINTAINTIGHTPRESSUREINYOURUPPERBACKAGAINSTTHEBAR
WEIGHTEDDIP
2
3
8
N/A
8
2-3MIN
DODUMBBELLFLOORPRESSIFNOACCESSTODIPHANDLES
HANGINGLEGRAISE
0
3
10-12
N/A
9
1-2MIN
KNEESTOCHEST, CONTROLLEDREPS, STRAIGHTENLEGSMORETOINCREASEDIFFICULTY
LATPULL-OVER
1
3
12-15
N/A
8
1-2MIN
CANUSEADB, CABLE/ROPEORBAND, STRETCHANDSQUEEZELATS!
INCLINEDUMBBELLCURL
1
3
12-15
N/A
9
1-2MIN
DOEACHARMONEATATIMERATHERTHANALTERNATING, STARTWITHYOURWEAKARM
FACEPULL
0
4
15-20
N/A
9
1-2MIN
CANUSECABLE/ROPEORBAND, RETRACTYOURSHOULDERBLADESASYOUPULL
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WEEK1
WORKOUT
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
FULL
BODY4:
DEADLIFT,
BENCH
PRESS
PAUSEDEADLIFT
4
4
2
75%
N/A
3-4MIN
3SECONDPAUSERIGHTAFTERTHEPLATESCOMEOFFTHEGROUND
PAUSEBARBELLBENCHPRESS
3
3
5
75%
N/A
2-3MIN
2-3SECONDPAUSEONTHECHEST
CHEST-SUPPORTEDT-BARROW
ORPENDLAYROW
1
3
10
N/A
7
2-3MIN
BEMINDFULOFLOWERBACKFATIGUE. STAYLIGHT, MINIMIZECHEATING
NORDICHAMCURL
0
3
6-8
N/A
8
1-2MIN
SEEVIDEODEMOSPAGE, CANSUBFORLYINGLEGCURL
DUMBBELLSHRUG
0
3
20-25
N/A
9
1-2MIN
FEELASTRETCHONTHETRAPSATTHEBOTTOM, SQUEEZEHARDATTHETOP
WORKOUT
FULL
BODY5:
ARM&
PUMPDAY
SET1
SET2
SET3
SET3
SET4
SET4
NOTES
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
A1. BARBELLOREZBARCURL
1
3
12
N/A
8
30SEC
CURLTHEBAROUTANDUPINANARC. MINIMIZEMOMENTUM.
A2. FLOORSKULLCRUSHER
1
3
12
N/A
8
30SEC
ARCTHEBARBACKBEHINDYOURHEAD, SOFTTOUCHONTHEFLOORBEHINDYOU
B1. INCLINEDUMBBELLCURL
(REVERSE21'S)
0
3
21
N/A
10
30SEC
DOBOTHARMSATONCE: 7REPSFULLROM, 7REPSTOP1/2, 7REPSBOTTOM1/2
B2. TRICEPSPRESSDOWN
(REVERSE21'S)
0
3
21
N/A
10
30SEC
DOBOTHARMSATONCE: 7REPSFULLROM, 7REPSBOTTOM1/2, 7REPSTOP1/2
C1. DUMBBELLLATERALRAISE
0
3
20
N/A
9
30SEC
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
C2. BANDPULL-APART
0
3
20
N/A
9
30SEC
MIND-MUSCLECONNECTIONWITHREARDELTS
C3. STANDINGCALFRAISE
0
3
12
N/A
9
30SEC
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
C4. BICYCLECRUNCH
0
3
15
N/A
9
30SEC
FOCUSONROUNDINGYOURBACKASYOUCRUNCHHARD!
NECKFLEXION/EXTENSION
(OPTIONAL)
1
3
15/15
N/A
8
1-2MIN
AVOIDYANKINGTHEPLATEWITHYOURHANDS
SUGGESTEDRESTDAY
SET1
SET2
NOTES
WEEK2
POWERBUILDING
SYSTEM
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
LOWER#1
WORKOUT
UPPER#1
WORKOUT
LOWER#2
WEEK2
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
DEADLIFT
4
3
3
80%
N/A
3-4MIN
SET1
BRACEYOURLATS, CHESTTALL, PULLTHESLACKOUTOFTHEBARBEFORELIFTING
SUMOBOXSQUATORPAUSE
HIGH-BARSQUAT
2
2
8
N/A
7
2-3MIN
IFYOUSQUATHIGH-BAR, DOSUMOBOXSQUAT. IFYOUSQUATLOW-BAR, DOPAUSEHIGHBAR(2SECPAUSE)
PULL-THROUGH
0
3
12-15
N/A
9
1-2MIN
CANUSECABLE/ROPEORBAND, USEYOURGLUTESTOMOVETHEWEIGHT
LEGCURL
1
3
6-8
N/A
8
1-2MIN
DOLYINGLEGCURLMACHINEORNORDICHAMCURLIFNOMACHINEACCESS
STANDINGCALFRAISE
1
3
8-10
N/A
9
1-2MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BARBELLBENCHPRESS
4
1
2
85-90%
8
4-5MIN
TOPSET. LEAVE~2REPSINTHETANK. HARDSET.
BARBELLBENCHPRESS
0
3
6
77.5%
N/A
2-3MIN
SETUPACOMFORTABLEARCH, SLIGHTPAUSEONTHECHEST, EXPLODEUP
CHIN-UP
1
3
8-10
N/A
8
2-3MIN
UNDERHANDGRIP,PULLYOURCHESTTOTHEBAR, ADDWEIGHTIFNEEDEDTOHITRPE
STANDINGARNOLDDUMBBELL
PRESS
1
2
10-12
N/A
9
1-2MIN
ROTATETHEDBSINATTHEBOTTOMANDOUTATTHETOP
CHEST-SUPPORTEDDUMBBELL
ROW
1
2
12-15
N/A
9
1-2MIN
LIEONANINCLINEBENCHANDDOROWS- PULLWITHLATS!
SET1
SET2
SET2
SET3
SET3
SET4
SET4
NOTES
NOTES
FACEPULL
0
2
15-20
N/A
9
1-2MIN
CANUSECABLE/ROPEORBAND, RETRACTYOURSHOULDERBLADESASYOUPULL
DUMBBELLLATERALRAISE
0
2
15-20
N/A
10
1-2MIN
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
CONCENTRATIONBICEPCURL
0
3
12-15
N/A
9
1-2MIN
PINYOURELBOWAGAINSTYOURUPPERLEGORTHEBACKOFABENCH
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET3
SET4
NOTES
BACKSQUAT
4
3
6
75%
N/A
3-4MIN
SITBACKANDDOWN, KEEPYOURUPPERBACKTIGHTTOTHEBAR
GOODMORNING
2
2
10-12
N/A
7
2-3MIN
SAMEASSQUATSTANCE, KEEPSHINSSTRAIGHT, GOLIGHTERAND"FEEL" HAMSTRINGS
LEGEXTENSION
1
3
12-15
N/A
9
1-2MIN
USEBANDSIFNOMACHINEACCESS, MIND-MUSCLECONNECTIONWITHQUADS
STANDINGCALFRAISE
0
3
15-20
N/A
9
1-2MIN
EMPHASIZETHEMIND-MUSCLECONNECTION
BANDEDLATERALWALKORHIP
ABDUCTION
0
3
15-20
N/A
9
1-2MIN
POINTTOESSLIGHTLYOUTWARD, MIND-MUSCLECONNECTIONWITHGLUTES
VSIT-UP
0
3
12-15
N/A
9
1-2MIN
THINKABOUTSQUEEZINGYOURUPPERANDLOWERABSTOGETHER
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
UPPER#2
WORKOUT
LOWER#3
WORKOUT
UPPER#3
WEEK2
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
OVERHEADPRESS
3
3
4
80%
N/A
3-4MIN
SQUEEZEYOURGLUTESTOKEEPYOURTORSOUPRIGHT, PRESSUPANDSLIGHTLYBACK
SINGLE-ARMLATPULLDOWN
1
2
10-12
N/A
9
2-3MIN
PERFORMWITHBANDSIFNOLATPULLDOWN, DRIVEELBOWSDOWNANDIN
CLOSE-GRIPBENCHPRESS
2
2
12
N/A
7
2-3MIN
SHOULDERWIDTHGRIP,TUCKYOURELBOWSINCLOSERTOYOURTORSO
PENDLAYROW
1
2
10
N/A
7
1-2MIN
BEMINDFULOFLOWERBACKFATIGUE. STAYLIGHT, MINIMIZECHEATING
PECFLYE
0
2
15-20
N/A
9
1-2MIN
PERFORMWITHCABLE, BANDSORDUMBBELLS, USEAFULLROM
A1. INCLINESHRUG
1
2
15-20
N/A
9
30SEC
LIEFACEDOWNAGAINSTANINCLINEBENCHANDDOSHRUGS- FULLROMANDSQUEEZE!
A2. UPRIGHTROW
1
2
15-20
N/A
9
30SEC
CANUSECABLES/ROPE, BANDSORDUMBBELLS. STOPROMONCEELBOWSREACHSHOULDER
HEIGHT.
BARBELLSKULLCRUSHER
1
2
8-10
N/A
8
1-2MIN
DOTHESEONABENCH, CONSTANTTENSIONONTRICEPS
WORKINGSETS
REPS
%1RM
RPE
REST
4
2
4
N/A
8
4-5MIN
DOBLOCKPULLSFROMA5" BLOCK(CANSTACK45LB+10LBBUMPERPLATESASBLOCKS)
BULGARIANSPLITSQUAT
1
2
12
N/A
7
2-3MIN
12REPSEACHLEG, KEEPYOURTORSOUPRIGHT, CONSTANT-TENSIONONQUADS
BARBELL45° HYPEREXTENSION
ORHIPTHRUST
1
2
8-10
N/A
7
1-2MIN
DOBARBELLHIPTHRUSTSIFNOMACHINE, USEGLUTESTOMOVETHEWEIGHT
SEATEDCALFRAISE
0
3
15-20
N/A
9
1-2MIN
DOSTANDINGIFNOMACHINE, EMPHASIZETHEMIND-MUSCLECONNECTION
HANGINGLEGRAISE
0
3
10-12
N/A
8
1-2MIN
KNEESTOCHEST, CONTROLLEDREPS, STRAIGHTENLEGSMORETOINCREASEDIFFICULTY
NECKFLEXION/EXTENSION
(OPTIONAL)
1
3
12/12
N/A
8
1-2MIN
12REPSFLEXION(FRONTOFNECK), 12REPSEXTENSION(BACKOFNECK)
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
FLAT-BACKBARBELLBENCH
PRESS
3
3
10
N/A
7
2-3MIN
SHOULDERBLADESSTILLRETRACTEDANDDEPRESSED. SLIGHTARCHINUPPERBACK.
MINIMIZELEGDRIVE.
ECCENTRIC-ACCENTUATED
PULL-UP
1
2
AMRAP
N/A
10
2-3MIN
3SECONDNEGATIVEONEVERYREP,MAINTAINCONTROLLEDFORMFORALLREPS
WEIGHTEDDIP
2
2
10
N/A
8
2-3MIN
DODUMBBELLFLOORPRESSIFNOACCESSTODIPHANDLES
SINGLE-ARMROW
1
2
10-12
N/A
9
2-3MIN
CANUSECABLES, BANDSORDUMBBELLS- FEELYOURLATSWORKING!
BARBELLOREZBARCURL
1
3
12-15
N/A
9
1-2MIN
FOCUSONTHEMIND-MUSCLECONNECTION
LEAN-AWAYLATERALRAISE
0
2
30
N/A
10
1-2MIN
USEALIGHTDUMBBELL, CONSTANT-TENSION, NOPAUSEATTHEBOTTOM
BICYCLECRUNCH
0
2
10-12
N/A
9
1-2MIN
KEEPYOURHANDSBEHINDYOUREARS
SET3
SET4
NOTES
WARM-UPSETS
SET2
SET3
SET4
EXERCISE
SET1
SET2
SET3
5" BLOCKPULL
SUGGESTEDRESTDAY
SET1
SET2
SET4
NOTES
NOTES
WEEK3
POWERBUILDING
SYSTEM
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
FULL
BODY1:
SQUAT,
OHP
WORKOUT
FULL
BODY2:
DEADLIFT,
BENCH
PRESS
WEEK3
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BACKSQUAT
4
1
8
72.5-77.5%
8.5
4-5MIN
SET1
SET2
SET3
SET4
TOPSET. LEAVE1(MAYBE2) REPSINTHETANK. PUSHIT!
NOTES
BACKSQUAT
0
2
6
75%
N/A
3-4MIN
KEEPBACKANGLEANDFORMCONSISTENTACROSSALLREPS
OVERHEADPRESS
2
3
8
72.5%
N/A
2-3MIN
RESETEACHREP(DON'TTOUCH-AND-PRESS)
GLUTEHAMRAISE
1
2
8-10
N/A
7
1-2MIN
KEEPYOURHIPSSTRAIGHT, DONORDICHAMCURLSIFNOGHRMACHINE
HELMSROW
1
3
12-15
N/A
9
1-2MIN
STRICTFORM. DRIVEELBOWSOUTANDBACKAT45DEGREEANGLE
HAMMERCURL
0
3
20-25
N/A
10
1-2MIN
KEEPELBOWSLOCKEDINPLACE, SQUEEZETHEDUMBBELLHANDLEHARD!
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
DEADLIFT
4
4
2
85%
N/A
3-5MIN
CONVENTIONALORSUMO: USEWHATEVERSTANCEYOUARESTRONGERWITH
BARBELLBENCHPRESS
3
1
6
75-80%
8.5
4-5MIN
TOPSET. LEAVE1(MAYBE2) REPSINTHETANK. PUSHIT!
BARBELLBENCHPRESS
0
2
8
72.5%
N/A
2-3MIN
QUICK1SECONDPAUSEONTHECHESTONEACHREP
HIPABDUCTION
0
2
15-20
N/A
9
1-2MIN
MACHINE, BANDORWEIGHTED, 1SECONDISOMETRICHOLDATTHETOPOFEACHREP
WEIGHTEDPULL-UP
1
3
5-8
N/A
8
3-4MIN
1.5XSHOULDERWIDTHGRIP,PULLYOURCHESTTOTHEBAR
STANDINGCALFRAISE
1
3
8
N/A
9
2-3MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLROM
SET1
SET2
SET3
SET4
NOTES
SUGGESTEDRESTDAY
WORKOUT
FULL
BODY3:
SQUAT,
DIP
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET3
SET4
NOTES
BACKSQUAT
4
4
4
80%
N/A
3-4MIN
MAINTAINTIGHTPRESSUREINYOURUPPERBACKAGAINSTTHEBAR
WEIGHTEDDIP
2
3
8
N/A
8
2-3MIN
DODUMBBELLFLOORPRESSIFNOACCESSTODIPHANDLES
HANGINGLEGRAISE
0
3
10-12
N/A
9
1-2MIN
KNEESTOCHEST, CONTROLLEDREPS, STRAIGHTENLEGSMORETOINCREASEDIFFICULTY
LATPULL-OVER
1
3
12-15
N/A
8
1-2MIN
CANUSEADB, CABLE/ROPEORBAND, STRETCHANDSQUEEZELATS!
INCLINEDUMBBELLCURL
1
2
12-15
N/A
9
1-2MIN
DOEACHARMONEATATIMERATHERTHANALTERNATING, STARTWITHYOURWEAKARM
FACEPULL
0
4
15-20
N/A
9
1-2MIN
CANUSECABLE/ROPEORBAND, RETRACTYOURSHOULDERBLADESASYOUPULL
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WEEK3
WORKOUT
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
FULL
BODY4:
DEADLIFT,
BENCH
PRESS
PAUSEDEADLIFT
4
4
2
77.5%
N/A
3-4MIN
3SECONDPAUSERIGHTAFTERTHEPLATESCOMEOFFTHEGROUND
PAUSEBARBELLBENCHPRESS
3
4
5
75%
N/A
2-3MIN
2-3SECONDPAUSEONTHECHEST
CHEST-SUPPORTEDT-BARROW
ORPENDLAYROW
1
3
10
N/A
7
2-3MIN
BEMINDFULOFLOWERBACKFATIGUE. STAYLIGHT, MINIMIZECHEATING
NORDICHAMCURL
0
2
6-8
N/A
8
1-2MIN
SEEVIDEODEMOSPAGE, CANSUBFORLYINGLEGCURL
DUMBBELLSHRUG
0
3
20-25
N/A
9
1-2MIN
FEELASTRETCHONTHETRAPSATTHEBOTTOM, SQUEEZEHARDATTHETOP
WORKOUT
FULL
BODY5:
ARM&
PUMPDAY
SET1
SET2
SET3
SET3
SET4
SET4
NOTES
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
A1. BARBELLOREZBARCURL
1
3
12
N/A
8
30SEC
CURLTHEBAROUTANDUPINANARC. MINIMIZEMOMENTUM.
A2. FLOORSKULLCRUSHER
1
3
12
N/A
8
30SEC
ARCTHEBARBACKBEHINDYOURHEAD, SOFTTOUCHONTHEFLOORBEHINDYOU
B1. INCLINEDUMBBELLCURL
(REVERSE21'S)
0
3
21
N/A
10
30SEC
DOBOTHARMSATONCE: 7REPSFULLROM, 7REPSTOP1/2, 7REPSBOTTOM1/2
B2. TRICEPSPRESSDOWN
(REVERSE21'S)
0
3
21
N/A
10
30SEC
DOBOTHARMSATONCE: 7REPSFULLROM, 7REPSBOTTOM1/2, 7REPSTOP1/2
C1. DUMBBELLLATERALRAISE
0
3
20
N/A
9
30SEC
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
C2. BANDPULL-APART
0
3
20
N/A
9
30SEC
MIND-MUSCLECONNECTIONWITHREARDELTS
C3. STANDINGCALFRAISE
0
3
12
N/A
9
30SEC
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
C4. BICYCLECRUNCH
0
3
15
N/A
9
30SEC
FOCUSONROUNDINGYOURBACKASYOUCRUNCHHARD!
NECKFLEXION/EXTENSION
(OPTIONAL)
1
3
15/15
N/A
8
1-2MIN
AVOIDYANKINGTHEPLATEWITHYOURHANDS
SUGGESTEDRESTDAY
SET1
SET2
NOTES
WEEK4
POWERBUILDING
SYSTEM
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
LOWER#1
WORKOUT
UPPER#1
WORKOUT
LOWER#2
WEEK4
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
DEADLIFT
4
1
2
87.5-92.5%
9
4-5MIN
SET1
TOPSET! AIMFORNEARPR. KEEPFORMTIGHT.
DEADLIFT
0
3
3
80%
N/A
3-4MIN
BRACEYOURLATS, CHESTTALL, PULLTHESLACKOUTOFTHEBARBEFORELIFTING
SUMOBOXSQUATORPAUSE
HIGH-BARSQUAT
2
2
8
N/A
7
2-3MIN
IFYOUSQUATHIGH-BAR, DOSUMOBOXSQUAT. IFYOUSQUATLOW-BAR, DOPAUSEHIGHBAR(2SECPAUSE)
PULL-THROUGH
0
3
12-15
N/A
9
1-2MIN
CANUSECABLE/ROPEORBAND, USEYOURGLUTESTOMOVETHEWEIGHT
LEGCURL
1
3
6-8
N/A
8
1-2MIN
DOLYINGLEGCURLMACHINEORNORDICHAMCURLIFNOMACHINEACCESS
STANDINGCALFRAISE
1
3
8-10
N/A
9
1-2MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BARBELLBENCHPRESS
3
3
6
77.5%
N/A
3-4MIN
SETUPACOMFORTABLEARCH, SLIGHTPAUSEONTHECHEST, EXPLODEUP
CHIN-UP
1
3
8-10
N/A
8
2-3MIN
UNDERHANDGRIP,PULLYOURCHESTTOTHEBAR, ADDWEIGHTIFNEEDEDTOHITRPE
STANDINGARNOLDDUMBBELL
PRESS
1
2
10-12
N/A
9
2-3MIN
ROTATETHEDBSINATTHEBOTTOMANDOUTATTHETOP
CHEST-SUPPORTEDDUMBBELL
ROW
1
2
12-15
N/A
9
1-2MIN
LIEONANINCLINEBENCHANDDOROWS- PULLWITHLATS!
SET1
SET2
SET2
SET3
SET3
SET4
SET4
NOTES
NOTES
FACEPULL
0
2
15-20
N/A
9
1-2MIN
CANUSECABLE/ROPEORBAND, RETRACTYOURSHOULDERBLADESASYOUPULL
DUMBBELLLATERALRAISE
0
2
15-20
N/A
10
1-2MIN
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
CONCENTRATIONBICEPCURL
0
3
12-15
N/A
9
1-2MIN
PINYOURELBOWAGAINSTYOURUPPERLEGORTHEBACKOFABENCH
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BACKSQUAT
4
3
6
75%
N/A
3-4MIN
SET1
SET2
SET3
SET4
SITBACKANDDOWN, KEEPYOURUPPERBACKTIGHTTOTHEBAR
NOTES
GOODMORNING
2
2
10-12
N/A
7
2-3MIN
SAMEASSQUATSTANCE, KEEPSHINSSTRAIGHT, GOLIGHTERAND"FEEL" HAMSTRINGS
LEGEXTENSION
1
3
12-15
N/A
9
1-2MIN
USEBANDSIFNOMACHINEACCESS, MIND-MUSCLECONNECTIONWITHQUADS
STANDINGCALFRAISE
0
3
15-20
N/A
9
1-2MIN
EMPHASIZETHEMIND-MUSCLECONNECTION
BANDEDLATERALWALKORHIP
ABDUCTION
0
3
15-20
N/A
9
1-2MIN
POINTTOESSLIGHTLYOUTWARD, MIND-MUSCLECONNECTIONWITHGLUTES
VSIT-UP
0
3
12-15
N/A
9
1-2MIN
THINKABOUTSQUEEZINGYOURUPPERANDLOWERABSTOGETHER
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
UPPER#2
WORKOUT
LOWER#3
WORKOUT
UPPER#3
WEEK4
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET3
SET4
NOTES
OVERHEADPRESS/ PUSHPRESS
3
3
3/3
80%
N/A
3-4MIN
FIRST3REPSSTRICTMILITARYPRESS(NOLEGDRIVE), LAST3REPSPUSHPRESS(USELEG
DRIVE)
SINGLE-ARMLATPULLDOWN
1
2
10-12
N/A
9
2-3MIN
PERFORMWITHBANDSIFNOLATPULLDOWN, DRIVEELBOWSDOWNANDIN
BARBELLFLOORPRESS
2
2
12
N/A
7
1-2MIN
CONTROLTHEECCENTRIC(DON'TLETYOURELBOWSSLAMINTOTHEGROUND), BEEXPLOSIVE
ONTHEWAYUP
PENDLAYROW
1
2
10
N/A
7
1-2MIN
BEMINDFULOFLOWERBACKFATIGUE. STAYLIGHT, MINIMIZECHEATING
PECFLYE
0
2
15-20
N/A
9
1-2MIN
PERFORMWITHCABLE, BANDSORDUMBBELLS, USEAFULLROM
A1. INCLINESHRUG
1
2
15-20
N/A
9
30SEC
LIEFACEDOWNAGAINSTANINCLINEBENCHANDDOSHRUGS- FULLROMANDSQUEEZE!
A2. BENTOVERREVERSE
DUMBBELLFLYE
1
2
15-20
N/A
9
30SEC
MIND-MUSCLECONNECTIONWITHREARDELTS, SWEEPTHEWEIGHTOUT
BARBELLSKULLCRUSHER
1
2
8-10
N/A
8
1-2MIN
DOTHESEONABENCH, CONSTANTTENSIONONTRICEPS
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
4" BLOCKPULL
4
2
4
N/A
8
4-5MIN
SET1
DOBLOCKPULLSFROMA4" BLOCK(CANUSE45LBBUMPERPLATEASABLOCK)
BULGARIANSPLITSQUAT
1
2
12
N/A
7
2-3MIN
12REPSEACHLEG, KEEPYOURTORSOUPRIGHT, CONSTANT-TENSIONONQUADS
BARBELL45° HYPEREXTENSION
ORHIPTHRUST
1
2
8-10
N/A
7
1-2MIN
DOBARBELLHIPTHRUSTSIFNOMACHINE, USEGLUTESTOMOVETHEWEIGHT
SEATEDCALFRAISE
0
3
15-20
N/A
9
1-2MIN
DOSTANDINGIFNOMACHINE, EMPHASIZETHEMIND-MUSCLECONNECTION
HANGINGLEGRAISE
0
3
10-12
N/A
8
1-2MIN
KNEESTOCHEST, CONTROLLEDREPS, STRAIGHTENLEGSMORETOINCREASEDIFFICULTY
NECKFLEXION/EXTENSION
(OPTIONAL)
1
3
12/12
N/A
8
1-2MIN
12REPSFLEXION(FRONTOFNECK), 12REPSEXTENSION(BACKOFNECK)
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
FLAT-BACKBARBELLBENCH
PRESS
3
3
10
N/A
7
2-3MIN
SHOULDERBLADESSTILLRETRACTEDANDDEPRESSED. SLIGHTARCHINUPPERBACK.
MINIMIZELEGDRIVE.
ECCENTRIC-ACCENTUATED
PULL-UP
1
2
AMRAP
N/A
10
2-3MIN
3SECONDNEGATIVEONEVERYREP,MAINTAINCONTROLLEDFORMFORALLREPS
WEIGHTEDDIP
2
2
10
N/A
8
2-3MIN
DODUMBBELLFLOORPRESSIFNOACCESSTODIPHANDLES
SET1
SET2
SET2
SET3
SET3
SET4
SET4
NOTES
NOTES
SINGLE-ARMROW
1
2
10-12
N/A
9
1-2MIN
CANUSECABLES, BANDSORDUMBBELLS- FEELYOURLATSWORKING!
BARBELLOREZBARCURL
1
3
12-15
N/A
9
1-2MIN
FOCUSONTHEMIND-MUSCLECONNECTION
LEAN-AWAYLATERALRAISE
0
2
30
N/A
10
1-2MIN
USEALIGHTDUMBBELL, CONSTANT-TENSION, NOPAUSEATTHEBOTTOM
BICYCLECRUNCH
0
2
10-12
N/A
9
1-2MIN
KEEPYOURHANDSBEHINDYOUREARS
SUGGESTEDRESTDAY
WEEK5
POWERBUILDING
SYSTEM
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
FULL
BODY1:
SQUAT,
OHP
WORKOUT
FULL
BODY2:
DEADLIFT,
BENCH
PRESS
WEEK5
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BACKSQUAT
4
1
3
82.5-87.5%
8.5
4-5MIN
SET1
SET2
SET3
SET4
TOPSET. LEAVE1(MAYBE2) REPSINTHETANK. AIMFORNEAR3REPPR.
NOTES
BACKSQUAT
0
2
4
80%
N/A
3-4MIN
KEEPBACKANGLEANDFORMCONSISTENTACROSSALLREPS
OVERHEADPRESS
2
3
8
75%
N/A
2-3MIN
RESETEACHREP(DON'TTOUCH-AND-PRESS)
GLUTEHAMRAISE
1
2
8-10
N/A
8
1-2MIN
KEEPYOURHIPSSTRAIGHT, DONORDICHAMCURLSIFNOGHRMACHINE
HELMSROW
1
3
12-15
N/A
9
1-2MIN
STRICTFORM. DRIVEELBOWSOUTANDBACKAT45DEGREEANGLE
HAMMERCURL
0
3
20-25
N/A
10
1-2MIN
KEEPELBOWSLOCKEDINPLACE, SQUEEZETHEDUMBBELLHANDLEHARD!
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
DEADLIFT
4
3
3
85%
N/A
3-5MIN
BRACEYOURLATS, CHESTTALL, PULLTHESLACKOUTOFTHEBARBEFORELIFTING
BARBELLBENCHPRESS
4
1
4
82.5-87.5%
9
4-5MIN
TOPSET. LEAVE1REPINTHETANK. AIMFORNEAR4REPPR.
BARBELLBENCHPRESS
0
2
6
80%
N/A
2-3MIN
QUICK1SECONDPAUSEONTHECHESTONEACHREP
HIPABDUCTION
0
3
15-20
N/A
9
1-2MIN
MACHINE, BANDORWEIGHTED, 1SECONDISOMETRICHOLDATTHETOPOFEACHREP
WEIGHTEDPULL-UP
1
3
5-8
N/A
8
3-4MIN
1.5XSHOULDERWIDTHGRIP,PULLYOURCHESTTOTHEBAR
STANDINGCALFRAISE
1
3
8
N/A
9
2-3MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLROM
SET1
SET2
SET3
SET4
NOTES
SUGGESTEDRESTDAY
WORKOUT
FULL
BODY3:
SQUAT,
DIP
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET3
SET4
NOTES
BACKSQUAT
4
3
6
77.5%
N/A
3-4MIN
MAINTAINTIGHTPRESSUREINYOURUPPERBACKAGAINSTTHEBAR
WEIGHTEDDIP
2
3
8
N/A
8
2-3MIN
DODUMBBELLFLOORPRESSIFNOACCESSTODIPHANDLES
HANGINGLEGRAISE
0
3
10-12
N/A
9
1-2MIN
KNEESTOCHEST, CONTROLLEDREPS, STRAIGHTENLEGSMORETOINCREASEDIFFICULTY
LATPULL-OVER
1
3
12-15
N/A
9
1-2MIN
CANUSEADB, CABLE/ROPEORBAND, STRETCHANDSQUEEZELATS!
INCLINEDUMBBELLCURL
1
2
12-15
N/A
9
1-2MIN
DOEACHARMONEATATIMERATHERTHANALTERNATING, STARTWITHYOURWEAKARM
FACEPULL
0
4
15-20
N/A
9
1-2MIN
CANUSECABLE/ROPEORBAND, RETRACTYOURSHOULDERBLADESASYOUPULL
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
FULL
BODY4:
DEADLIFT,
BENCH
PRESS
WORKOUT
FULL
BODY5:
ARM&
PUMPDAY
WEEK5
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
PAUSEDEADLIFT
4
4
2
82.5%
N/A
3-4MIN
SET1
3SECONDPAUSERIGHTAFTERTHEPLATESCOMEOFFTHEGROUND
PAUSEBARBELLBENCHPRESS
3
3
6
75%
N/A
2-3MIN
2-3SECONDPAUSEONTHECHEST
CHEST-SUPPORTEDT-BARROW
ORPENDLAYROW
1
3
10
N/A
7
2-3MIN
BEMINDFULOFLOWERBACKFATIGUE. STAYLIGHT, MINIMIZECHEATING
NORDICHAMCURL
0
3
6-8
N/A
8
1-2MIN
SEEVIDEODEMOSPAGE, CANSUBFORLYINGLEGCURL
DUMBBELLSHRUG
0
3
20-25
N/A
10
1-2MIN
FEELASTRETCHONTHETRAPSATTHEBOTTOM, SQUEEZEHARDATTHETOP
SET2
SET3
SET3
SET4
SET4
NOTES
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
A1. BARBELLOREZBARCURL
1
3
12
N/A
8
30SEC
CURLTHEBAROUTANDUPINANARC. MINIMIZEMOMENTUM.
A2. FLOORSKULLCRUSHER
1
3
12
N/A
8
30SEC
ARCTHEBARBACKBEHINDYOURHEAD, SOFTTOUCHONTHEFLOORBEHINDYOU
B1. INCLINEDUMBBELLCURL
(REVERSE21S)
0
3
21
N/A
10
30SEC
DOBOTHARMSATONCE: 7REPSFULLROM, 7REPSTOP1/2, 7REPSBOTTOM1/2
B2. TRICEPSPRESSDOWN
(REVERSE21S)
0
3
21
N/A
10
30SEC
DOBOTHARMSATONCE: 7REPSFULLROM, 7REPSBOTTOM1/2, 7REPSTOP1/2
C1. DUMBBELLLATERALRAISE
0
3
20
N/A
9
30SEC
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
C2. BANDPULL-APART
0
3
20
N/A
9
30SEC
MIND-MUSCLECONNECTIONWITHREARDELTS
C3. STANDINGCALFRAISE
0
3
12
N/A
9
30SEC
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
C4. BICYCLECRUNCH
0
3
15
N/A
9
30SEC
FOCUSONROUNDINGYOURBACKASYOUCRUNCHHARD!
NECKFLEXION/EXTENSION
(OPTIONAL)
1
3
15/15
N/A
8
1-2MIN
AVOIDYANKINGTHEPLATEWITHYOURHANDS
SUGGESTEDRESTDAY
SET1
SET2
NOTES
WEEK6
POWERBUILDING
SYSTEM
[SEMI-DELOAD]
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WEEK6
SEMI-DELOADWEEK: AVOIDFAILUREANDTRAINLIGHTERTHISWEEKTOPROMOTERECOVERYANDTOPREPAREFORTHENEXT4 WEEKS!
WORKOUT
LOWER#1
WORKOUT
UPPER#1
WORKOUT
LOWER#2
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
DEADLIFT
4
3
4
80%
N/A
3-4MIN
SET1
BRACEYOURLATS, CHESTTALL, PULLTHESLACKOUTOFTHEBARBEFORELIFTING
SUMOBOXSQUATORPAUSE
HIGH-BARSQUAT
2
2
8
N/A
5
2-3MIN
IFYOUSQUATHIGH-BAR, DOSUMOBOXSQUAT. IFYOUSQUATLOW-BAR, DOPAUSEHIGHBAR(2SECPAUSE)
PULL-THROUGH
0
2
12-15
N/A
7
1-2MIN
CANUSECABLE/ROPEORBAND, USEYOURGLUTESTOMOVETHEWEIGHT
LEGCURL
1
3
6-8
N/A
7
1-2MIN
DOLYINGLEGCURLMACHINEORNORDICHAMCURLIFNOMACHINEACCESS
STANDINGCALFRAISE
1
2
8-10
N/A
8
1-2MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BARBELLBENCHPRESS
3
2
7
77.5%
N/A
3-4MIN
SETUPACOMFORTABLEARCH, SLIGHTPAUSEONTHECHEST, EXPLODEUP
CHIN-UP
1
2
8-10
N/A
6
2-3MIN
UNDERHANDGRIP,PULLYOURCHESTTOTHEBAR, ADDWEIGHTIFNEEDEDTOHITRPE
STANDINGARNOLDDUMBBELL
PRESS
1
2
10-12
N/A
6
2-3MIN
ROTATETHEDBSINATTHEBOTTOMANDOUTATTHETOP
CHEST-SUPPORTEDDUMBBELL
ROW
1
2
12-15
N/A
6
1-2MIN
LIEONANINCLINEBENCHANDDOROWS- PULLWITHLATS!
SET1
SET2
SET2
SET3
SET3
SET4
SET4
NOTES
NOTES
FACEPULL
0
2
15-20
N/A
8
1-2MIN
CANUSECABLE/ROPEORBAND, RETRACTYOURSHOULDERBLADESASYOUPULL
DUMBBELLLATERALRAISE
0
2
15-20
N/A
8
1-2MIN
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
CONCENTRATIONBICEPCURL
0
3
12-15
N/A
8
1-2MIN
PINYOURELBOWAGAINSTYOURUPPERLEGORTHEBACKOFABENCH
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET3
SET4
NOTES
BACKSQUAT
4
1
1
90-95%
9
4-5MIN
ONLYHEAVYSETTHISWEEK! PERFECTTECHNIQUE!
LOW-BARBACKSQUAT
0
2
7
75%
N/A
3-4MIN
SITBACKANDDOWN, KEEPYOURUPPERBACKTIGHTTOTHEBAR
LEGEXTENSION
1
3
12-15
N/A
8
1-2MIN
USEBANDSIFNOMACHINEACCESS, MIND-MUSCLECONNECTIONWITHQUADS
STANDINGCALFRAISE
0
3
15-20
N/A
8
1-2MIN
EMPHASIZETHEMIND-MUSCLECONNECTION
BANDEDLATERALWALKORHIP
ABDUCTION
0
3
15-20
N/A
8
1-2MIN
POINTTOESSLIGHTLYOUTWARD, MIND-MUSCLECONNECTIONWITHGLUTES
VSIT-UP
0
3
12-15
N/A
8
1-2MIN
THINKABOUTSQUEEZINGYOURUPPERANDLOWERABSTOGETHER
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
UPPER#2
WORKOUT
LOWER#3
WORKOUT
UPPER#3
WEEK6
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
OVERHEADPRESS
3
3
4
82.5%
N/A
3-4MIN
SQUEEZEYOURGLUTESTOKEEPYOURTORSOUPRIGHT, PRESSUPANDSLIGHTLYBACK
SINGLE-ARMLATPULLDOWN
1
2
10-12
N/A
7
2-3MIN
PERFORMWITHBANDSIFNOLATPULLDOWN, DRIVEELBOWSDOWNANDIN
DEFICITPUSH-UP
2
2
AMRAP
N/A
10
2-3MIN
ASMANYREPSASPOSSIBLE. USEPERFECTPUSH-UPHANDLESORDUMBBELLSTOCREATEA
DEFICIT
PENDLAYROW
1
2
10
N/A
7
1-2MIN
BEMINDFULOFLOWERBACKFATIGUE. STAYLIGHT, MINIMIZECHEATING
PECFLYE
0
2
15-20
N/A
7
1-2MIN
PERFORMWITHCABLE, BANDSORDUMBBELLS, USEAFULLROM
A1. INCLINESHRUG
1
2
15-20
N/A
7
30SEC
LIEFACEDOWNAGAINSTANINCLINEBENCHANDDOSHRUGS- FULLROMANDSQUEEZE!
A2. UPRIGHTROW
1
2
15-20
N/A
7
30SEC
CANUSECABLES/ROPE, BANDSORDUMBBELLS. STOPROMONCEELBOWSREACHSHOULDER
HEIGHT.
BARBELLSKULLCRUSHER
1
2
8-10
N/A
7
1-2MIN
DOTHESEONABENCH, CONSTANTTENSIONONTRICEPS
SET1
SET2
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
4
2
4
N/A
6
4-5MIN
DOBLOCKPULLSFROMA3" BLOCK(CANUSE25LB+10LBBUMPERASABLOCKS)
BULGARIANSPLITSQUAT
1
2
12
N/A
6
2-3MIN
12REPSEACHLEG, KEEPYOURTORSOUPRIGHT, CONSTANT-TENSIONONQUADS
BARBELL45° HYPEREXTENSION
ORHIPTHRUST
1
2
8-10
N/A
6
1-2MIN
DOBARBELLHIPTHRUSTSIFNOMACHINE, USEGLUTESTOMOVETHEWEIGHT
SEATEDCALFRAISE
0
3
15-20
N/A
8
1-2MIN
DOSTANDINGIFNOMACHINE, EMPHASIZETHEMIND-MUSCLECONNECTION
HANGINGLEGRAISE
0
3
10-12
N/A
8
1-2MIN
KNEESTOCHEST, CONTROLLEDREPS, STRAIGHTENLEGSMORETOINCREASEDIFFICULTY
NECKFLEXION/EXTENSION
(OPTIONAL)
1
3
12/12
N/A
8
1-2MIN
12REPSFLEXION(FRONTOFNECK), 12REPSEXTENSION(BACKOFNECK)
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
FLAT-BACKBARBELLBENCH
PRESS
3
3
10
N/A
7
2-3MIN
SHOULDERBLADESSTILLRETRACTEDANDDEPRESSED. SLIGHTARCHINUPPERBACK.
MINIMIZELEGDRIVE.
NEUTRALGRIPPULL-UP
1
2
10
N/A
7
2-3MIN
AVOIDFAILURE, FOCUSONGOODTECHNIQUEANDMAINTAININGCONSISTENTTEMPO
WEIGHTEDDIP
2
2
10
N/A
7
2-3MIN
DODUMBBELLFLOORPRESSIFNOACCESSTODIPHANDLES
SINGLE-ARMROW
1
2
10-12
N/A
7
1-2MIN
CANUSECABLES, BANDSORDUMBBELLS- FEELYOURLATSWORKING!
SET3
SET4
NOTES
EXERCISE
SET2
SET3
SET4
3" BLOCKPULL
SET1
SET2
SET3
SET4
NOTES
NOTES
BARBELLOREZBARCURL
1
3
12-15
N/A
9
1-2MIN
FOCUSONTHEMIND-MUSCLECONNECTION
LEAN-AWAYLATERALRAISE
0
2
30
N/A
9
1-2MIN
USEALIGHTDUMBBELL, CONSTANT-TENSION, NOPAUSEATTHEBOTTOM
BICYCLECRUNCH
0
2
10-12
N/A
8
1-2MIN
KEEPYOURHANDSBEHINDYOUREARS
SUGGESTEDRESTDAY
WEEK7
POWERBUILDING
SYSTEM
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
FULL
BODY1:
SQUAT,
OHP
WORKOUT
FULL
BODY2:
DEADLIFT,
BENCH
PRESS
WEEK7
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BACKSQUAT*
4
1
3
85-90%
8.5
4-5MIN
SET1
SET2
SET3
SET4
TRYTOADDSOMEWEIGHTFROMWEEK5ORIMPROVEBARSPEEDATSAMEWEIGHT
NOTES
BACKSQUAT
0
2
2
85%
N/A
3-4MIN
BEMINDFULOFTECHNIQUE. FOCUSONDRIVINGYOURBACKINTOTHEBAR.
OVERHEADPRESS
2
4
8
70%
N/A
2-3MIN
RESETEACHREP(DON'TTOUCH-AND-PRESS)
GLUTEHAMRAISE
1
2
8-10
N/A
8
1-2MIN
KEEPYOURHIPSSTRAIGHT, DONORDICHAMCURLSIFNOGHRMACHINE
HELMSROW
1
2
12-15
N/A
9
1-2MIN
STRICTFORM. DRIVEELBOWSOUTANDBACKAT45DEGREEANGLE
HAMMERCURL
0
3
20-25
N/A
10
1-2MIN
KEEPELBOWSLOCKEDINPLACE, SQUEEZETHEDUMBBELLHANDLEHARD!
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
PAUSEDEADLIFT
4
4
2
75%
N/A
3-5MIN
3SECONDPAUSERIGHTAFTERTHEPLATESCOMEOFFTHEGROUND
BARBELLBENCHPRESS*
4
1
3
85-90%
9
4-5MIN
TOPSET. LEAVE1REPINTHETANK. AIMFORNEAR3REPPR.
BARBELLBENCHPRESS
0
2
4
80%
N/A
2-3MIN
FOCUSONTECHNIQUE. PRESSTHEBARBACKANDUPWITHEXPLOSIVEFORCE
HIPABDUCTION
0
3
15-20
N/A
9
1-2MIN
MACHINE, BANDORWEIGHTED, 1SECONDISOMETRICHOLDATTHETOPOFEACHREP
WEIGHTEDPULL-UP
1
3
3-5
N/A
7
3-4MIN
1.5XSHOULDERWIDTHGRIP,PULLYOURCHESTTOTHEBAR
STANDINGCALFRAISE
1
3
8
N/A
9
2-3MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLROM
SET1
SET2
SET3
SET4
NOTES
SUGGESTEDRESTDAY
WORKOUT
FULL
BODY3:
SQUAT,
DIP
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET3
SET4
NOTES
BACKSQUAT
4
4
6
77.5%
N/A
3-4MIN
MAINTAINTIGHTPRESSUREINYOURUPPERBACKAGAINSTTHEBAR
WEIGHTEDDIP
2
3
8
N/A
8
2-3MIN
DODUMBBELLFLOORPRESSIFNOACCESSTODIPHANDLES
HANGINGLEGRAISE
0
3
10-12
N/A
9
1-2MIN
KNEESTOCHEST, CONTROLLEDREPS, STRAIGHTENLEGSMORETOINCREASEDIFFICULTY
LATPULL-OVER
1
3
12-15
N/A
9
1-2MIN
CANUSEADB, CABLE/ROPEORBAND, STRETCHANDSQUEEZELATS!
INCLINEDUMBBELLCURL
1
2
12-15
N/A
9
1-2MIN
DOEACHARMONEATATIMERATHERTHANALTERNATING, STARTWITHYOURWEAKARM
FACEPULL
0
3
15-20
N/A
9
1-2MIN
CANUSECABLE/ROPEORBAND, RETRACTYOURSHOULDERBLADESASYOUPULL
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WEEK7
WORKOUT
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
FULL
BODY4:
DEADLIFT,
BENCH
PRESS
DEADLIFT
4
1
3
85-90%
8.5
4-5MIN
WORKUPTOAHEAVYTRIPLEWITHALOADTHATHITSRPE8-9
PAUSEBARBELLBENCHPRESS
3
4
6
75%
N/A
2-3MIN
2-3SECONDPAUSEONTHECHEST
CHEST-SUPPORTEDT-BARROW
ORPENDLAYROW
1
3
10
N/A
7
2-3MIN
BEMINDFULOFLOWERBACKFATIGUE. STAYLIGHT, MINIMIZECHEATING
NORDICHAMCURL
0
3
6-8
N/A
8
1-2MIN
SEEVIDEODEMOSPAGE, CANSUBFORLYINGLEGCURL
DUMBBELLSHRUG
0
3
20-25
N/A
9
1-2MIN
FEELASTRETCHONTHETRAPSATTHEBOTTOM, SQUEEZEHARDATTHETOP
WORKOUT
FULL
BODY5:
ARM&
PUMPDAY
SET1
SET2
SET3
SET3
SET4
SET4
NOTES
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
A1. BARBELLOREZBARCURL
1
3
12
N/A
8
30SEC
CURLTHEBAROUTANDUPINANARC. MINIMIZEMOMENTUM.
A2. FLOORSKULLCRUSHER
1
3
12
N/A
8
30SEC
ARCTHEBARBACKBEHINDYOURHEAD, SOFTTOUCHONTHEFLOORBEHINDYOU
B1. INCLINEDUMBBELLCURL
(REVERSE21S)
0
3
21
N/A
10
30SEC
DOBOTHARMSATONCE: 7REPSFULLROM, 7REPSTOP1/2, 7REPSBOTTOM1/2
B2. TRICEPSPRESSDOWN
(REVERSE21S)
0
3
21
N/A
10
30SEC
DOBOTHARMSATONCE: 7REPSFULLROM, 7REPSBOTTOM1/2, 7REPSTOP1/2
C1. DUMBBELLLATERALRAISE
0
3
20
N/A
9
30SEC
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
C2. BANDPULL-APART
0
3
20
N/A
9
30SEC
MIND-MUSCLECONNECTIONWITHREARDELTS
C3. STANDINGCALFRAISE
0
3
12
N/A
9
30SEC
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
C4. BICYCLECRUNCH
0
3
15
N/A
9
30SEC
FOCUSONROUNDINGYOURBACKASYOUCRUNCHHARD!
NECKFLEXION/EXTENSION
(OPTIONAL)
1
3
15/15
N/A
8
1-2MIN
AVOIDYANKINGTHEPLATEWITHYOURHANDS
SUGGESTEDRESTDAY
SET1
SET2
NOTES
WEEK8
POWERBUILDING
SYSTEM
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
LOWER#1
WORKOUT
UPPER#1
WORKOUT
LOWER#2
WEEK8
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
DEADLIFT
4
3
5
80%
N/A
3-4MIN
SET1
BRACEYOURLATS, CHESTTALL, PULLTHESLACKOUTOFTHEBARBEFORELIFTING
SUMOBOXSQUATORPAUSE
HIGH-BARSQUAT
2
2
8
N/A
7
2-3MIN
IFYOUSQUATHIGH-BAR, DOSUMOBOXSQUAT. IFYOUSQUATLOW-BAR, DOPAUSEHIGHBAR(2SECPAUSE)
PULL-THROUGH
0
3
12-15
N/A
9
1-2MIN
CANUSECABLE/ROPEORBAND, USEYOURGLUTESTOMOVETHEWEIGHT
LEGCURL
1
3
6-8
N/A
9
1-2MIN
DOLYINGLEGCURLMACHINEORNORDICHAMCURLIFNOMACHINEACCESS
STANDINGCALFRAISE
1
3
8-10
N/A
9
1-2MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
SET1
SET2
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
3
2
7
77.5%
N/A
3-4MIN
SETUPACOMFORTABLEARCH, SLIGHTPAUSEONTHECHEST, EXPLODEUP
CHIN-UP
1
3
8-10
N/A
8
2-3MIN
UNDERHANDGRIP,PULLYOURCHESTTOTHEBAR, ADDWEIGHTIFNEEDEDTOHITRPE
STANDINGARNOLDDUMBBELL
PRESS
1
2
10-12
N/A
9
2-3MIN
ROTATETHEDBSINATTHEBOTTOMANDOUTATTHETOP
CHEST-SUPPORTEDDUMBBELL
ROW
1
2
12-15
N/A
9
1-2MIN
LIEONANINCLINEBENCHANDDOROWS- PULLWITHLATS!
FACEPULL
0
2
15-20
N/A
10
1-2MIN
CANUSECABLE/ROPEORBAND, RETRACTYOURSHOULDERBLADESASYOUPULL
DUMBBELLLATERALRAISE
0
3
15-20
N/A
10
1-2MIN
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
CONCENTRATIONBICEPCURL
0
3
12-15
N/A
10
1-2MIN
PINYOURELBOWAGAINSTYOURUPPERLEGORTHEBACKOFABENCH
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
LOW-BARBACKSQUAT
4
3
7
75%
N/A
3-4MIN
SITBACKANDDOWN, KEEPYOURUPPERBACKTIGHTTOTHEBAR
GOODMORNING
2
2
10-12
N/A
7
2-3MIN
SAMEASSQUATSTANCE, KEEPSHINSSTRAIGHT, GOLIGHTERAND"FEEL" HAMSTRINGS
LEGEXTENSION
1
3
12-15
N/A
9
1-2MIN
USEBANDSIFNOMACHINEACCESS, MIND-MUSCLECONNECTIONWITHQUADS
STANDINGCALFRAISE
0
3
15-20
N/A
10
1-2MIN
EMPHASIZETHEMIND-MUSCLECONNECTION
BANDEDLATERALWALKORHIP
ABDUCTION
0
3
15-20
N/A
10
1-2MIN
POINTTOESSLIGHTLYOUTWARD, MIND-MUSCLECONNECTIONWITHGLUTES
VSIT-UP
0
3
12-15
N/A
10
1-2MIN
THINKABOUTSQUEEZINGYOURUPPERANDLOWERABSTOGETHER
SET3
SET4
NOTES
EXERCISE
SET2
SET3
SET4
BARBELLBENCHPRESS
SET1
SET2
SET3
SET4
NOTES
NOTES
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
UPPER#2
WORKOUT
LOWER#3
WORKOUT
UPPER#3
WEEK8
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
OVERHEADPRESS/ PUSHPRESS
3
3
3/3
82.5%
N/A
3-4MIN
SET1
FIRST3REPSSTRICTMILITARYPRESS(NOLEGDRIVE), LAST3REPSPUSHPRESS(USELEG
DRIVE)
SINGLE-ARMLATPULLDOWN
1
2
10-12
N/A
9
2-3MIN
PERFORMWITHBANDSIFNOLATPULLDOWN, DRIVEELBOWSDOWNANDIN
DUMBBELLINCLINEPRESS
2
2
12
N/A
8
2-3MIN
45° INCLINE, KEEPSHOULDERBLADESRETRACTEDANDDEPRESSED
PENDLAYROW
1
2
10
N/A
7
1-2MIN
BEMINDFULOFLOWERBACKFATIGUE. STAYLIGHT, MINIMIZECHEATING
PECFLYE
0
3
15-20
N/A
10
1-2MIN
PERFORMWITHCABLE, BANDSORDUMBBELLS, USEAFULLROM
A1. INCLINESHRUG
1
2
15-20
N/A
10
30SEC
LIEFACEDOWNAGAINSTANINCLINEBENCHANDDOSHRUGS- FULLROMANDSQUEEZE!
A2. BENTOVERREVERSE
DUMBBELLFLYE
1
2
15-20
N/A
10
30SEC
MIND-MUSCLECONNECTIONWITHREARDELTS, SWEEPTHEWEIGHTOUT
BARBELLSKULLCRUSHER
1
2
8-10
N/A
10
1-2MIN
DOTHESEONABENCH, CONSTANTTENSIONONTRICEPS
WORKINGSETS
REPS
%1RM
RPE
REST
4
2
4
N/A
8
4-5MIN
DOBLOCKPULLSFROMA2" BLOCK(CANUSE25LBBUMPERPLATEASBLOCKS)
BULGARIANSPLITSQUAT
1
2
12
N/A
7
2-3MIN
12REPSEACHLEG, KEEPYOURTORSOUPRIGHT, CONSTANT-TENSIONONQUADS
BARBELL45° HYPEREXTENSION
ORHIPTHRUST
1
2
8-10
N/A
7
1-2MIN
DOBARBELLHIPTHRUSTSIFNOMACHINE, USEGLUTESTOMOVETHEWEIGHT
SEATEDCALFRAISE
0
3
15-20
N/A
9
1-2MIN
DOSTANDINGIFNOMACHINE, EMPHASIZETHEMIND-MUSCLECONNECTION
HANGINGLEGRAISE
0
3
10-12
N/A
8
1-2MIN
KNEESTOCHEST, CONTROLLEDREPS, STRAIGHTENLEGSMORETOINCREASEDIFFICULTY
NECKFLEXION/EXTENSION
(OPTIONAL)
1
3
12/12
N/A
8
1-2MIN
12REPSFLEXION(FRONTOFNECK), 12REPSEXTENSION(BACKOFNECK)
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
FLAT-BACKBARBELLBENCH
PRESS
3
3
10
N/A
7
2-3MIN
SHOULDERBLADESSTILLRETRACTEDANDDEPRESSED. SLIGHTARCHINUPPERBACK.
MINIMIZELEGDRIVE.
ECCENTRIC-ACCENTUATED
PULL-UP
1
2
AMRAP
N/A
10
2-3MIN
3SECONDNEGATIVEONEVERYREP,MAINTAINCONTROLLEDFORMFORALLREPS
WEIGHTEDDIP
2
2
10
N/A
8
2-3MIN
DODUMBBELLFLOORPRESSIFNOACCESSTODIPHANDLES
SINGLE-ARMROW
1
2
10-12
N/A
9
1-2MIN
CANUSECABLES, BANDSORDUMBBELLS- FEELYOURLATSWORKING!
BARBELLOREZBARCURL
1
3
12-15
N/A
9
1-2MIN
FOCUSONTHEMIND-MUSCLECONNECTION
LEAN-AWAYLATERALRAISE
0
2
30
N/A
10
1-2MIN
USEALIGHTDUMBBELL, CONSTANT-TENSION, NOPAUSEATTHEBOTTOM
BICYCLECRUNCH
0
2
10-12
N/A
9
1-2MIN
KEEPYOURHANDSBEHINDYOUREARS
SET3
SET4
NOTES
WARM-UPSETS
SET2
SET3
SET4
EXERCISE
SET1
SET2
SET3
2" BLOCKPULL
SUGGESTEDRESTDAY
SET1
SET2
SET4
NOTES
NOTES
WEEK9
POWERBUILDING
SYSTEM
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
FULL
BODY1:
SQUAT,
OHP
WORKOUT
FULL
BODY2:
DEADLIFT,
BENCH
PRESS
WEEK9
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BACKSQUAT*
4
1
2
87.5-92.5%
8.5
4-5MIN
SET1
TOPSET. LEAVE1(MAYBE2) REPSINTHETANK. AIMFORNEAR2REPPR.
SQUATWALK-OUT(DONOT
SQUAT)
0
1
10-SEC
100%
NOREPS
4-5MIN
DONOTSQUAT. WALKTHEWEIGHTOUT, HOLDANDWALKBACKIN. SETTHESAFETYPINS
HIGHANDHAVEASPOTTER.
OVERHEADPRESS
2
3
6
80%
N/A
2-3MIN
RESETEACHREP(DON'TTOUCH-AND-PRESS)
GLUTEHAMRAISE
1
2
8-10
N/A
7
1-2MIN
KEEPYOURHIPSSTRAIGHT, DONORDICHAMCURLSIFNOGHRMACHINE
HELMSROW
1
2
12-15
N/A
9
1-2MN
STRICTFORM. DRIVEELBOWSOUTANDBACKAT45DEGREEANGLE
HAMMERCURL
0
3
20-25
N/A
10
1-2MIN
KEEPELBOWSLOCKEDINPLACE, SQUEEZETHEDUMBBELLHANDLEHARD!
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
DEADLIFT
4
3
4
80%
N/A
3-5MIN
SEMI-DELOAD. FOCUSONTECHNIQUEANDBARSPEEDLEADINGINTOMAXWEEK.
BARBELLBENCHPRESS*
4
1
2
87.5-92.5%
9
4-5MIN
TOPSET. AIMFORANEAR2REPPR
BARBELLBENCHPRESS
0
2
2
87.5%
N/A
2-3MIN
FOCUSONTECHNIQUE. PRESSTHEBARBACKANDUPWITHEXPLOSIVEFORCE
HIPABDUCTION
0
3
15-20
N/A
9
1-2MIN
MACHINE, BANDORWEIGHTED, 1SECONDISOMETRICHOLDATTHETOPOFEACHREP
WEIGHTEDPULL-UP
1
3
3-5
N/A
7
3-4MIN
1.5XSHOULDERWIDTHGRIP,PULLYOURCHESTTOTHEBAR
STANDINGCALFRAISE
1
3
8
N/A
9
2-3MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLROM
SET1
SET2
SET2
SET3
SET3
SET4
SET4
NOTES
NOTES
SUGGESTEDRESTDAY
WORKOUT
FULL
BODY3:
SQUAT,
DIP
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET3
SET4
NOTES
BACKSQUAT
4
3
4
82.5%
N/A
3-4MIN
MAINTAINTIGHTPRESSUREINYOURUPPERBACKAGAINSTTHEBAR
WEIGHTEDDIP
2
3
8
N/A
8
2-3MIN
DODUMBBELLFLOORPRESSIFNOACCESSTODIPHANDLES
HANGINGLEGRAISE
0
3
10-12
N/A
9
1-2MIN
KNEESTOCHEST, CONTROLLEDREPS, STRAIGHTENLEGSMORETOINCREASEDIFFICULTY
LATPULL-OVER
1
3
12-15
N/A
9
1-2MIN
CANUSEADB, CABLE/ROPEORBAND, STRETCHANDSQUEEZELATS!
INCLINEDUMBBELLCURL
1
2
12-15
N/A
9
1-2MIN
DOEACHARMONEATATIMERATHERTHANALTERNATING, STARTWITHYOURWEAKARM
FACEPULL
0
3
15-20
N/A
9
1-2MIN
CANUSECABLE/ROPEORBAND, RETRACTYOURSHOULDERBLADESASYOUPULL
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WEEK9
WORKOUT
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
FULL
BODY4:
DEADLIFT,
BENCH
PRESS
PAUSEDEADLIFT
4
4
2
75%
N/A
3-4MIN
3SECONDPAUSERIGHTAFTERTHEPLATESCOMEOFFTHEGROUND
PAUSEBARBELLBENCHPRESS
3
3
5
77.5%
N/A
2-3MIN
2-3SECONDPAUSEONTHECHEST
CHEST-SUPPORTEDT-BARROW
ORPENDLAYROW
1
3
10
N/A
7
2-3MIN
BEMINDFULOFLOWERBACKFATIGUE. STAYLIGHT, MINIMIZECHEATING
NORDICHAMCURL
0
3
6-8
N/A
8
1-2MIN
SEEVIDEODEMOSPAGE, CANSUBFORLYINGLEGCURL
DUMBBELLSHRUG
0
3
20-25
N/A
9
1-2MIN
FEELASTRETCHONTHETRAPSATTHEBOTTOM, SQUEEZEHARDATTHETOP
WORKOUT
FULL
BODY5:
ARM&
PUMPDAY
SET1
SET2
SET3
SET3
SET4
SET4
NOTES
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
A1. BARBELLOREZBARCURL
1
3
12
N/A
8
30SEC
CURLTHEBAROUTANDUPINANARC. MINIMIZEMOMENTUM.
A2. FLOORSKULLCRUSHER
1
3
10
N/A
8
30SEC
ARCTHEBARBACKBEHINDYOURHEAD, SOFTTOUCHONTHEFLOORBEHINDYOU
B1. INCLINEDUMBBELLCURL
(REVERSE21S)
0
3
21
N/A
10
30SEC
DOBOTHARMSATONCE: 7REPSFULLROM, 7REPSTOP1/2, 7REPSBOTTOM1/2
B2. TRICEPSPRESSDOWN
(REVERSE21S)
0
3
21
N/A
10
30SEC
DOBOTHARMSATONCE: 7REPSFULLROM, 7REPSBOTTOM1/2, 7REPSTOP1/2
C1. DUMBBELLLATERALRAISE
0
3
20
N/A
9
30SEC
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
C2. BANDPULL-APART
0
3
20
N/A
9
30SEC
MIND-MUSCLECONNECTIONWITHREARDELTS
C3. STANDINGCALFRAISE
0
3
12
N/A
9
30SEC
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
C4. BICYCLECRUNCH
0
3
15
N/A
9
30SEC
FOCUSONROUNDINGYOURBACKASYOUCRUNCHHARD!
NECKFLEXION/EXTENSION
(OPTIONAL)
1
3
15/15
N/A
8
1-2MIN
AVOIDYANKINGTHEPLATEWITHYOURHANDS
SUGGESTEDRESTDAY
SET1
SET2
NOTES
IMPORTANTNOTESABOUTWEEK10
If you are not feeling well recovered after completing week 9 (achy joints, poor sleep, low energy) you should run Week 11 rst and then run the Week 10 max testing. If you
have accumulated su cient fatigue from Weeks 7-9, you will likely perform better by running the deload (Week 11) rst, and then running the max test week (Week 10) after.
•
Always use a good spotter when attempting max e ort lifts
•
Always use safety bars on squat and bench press (in case you have to dump the bar)
•
Do not test maxes (move to Week 11) if you are feeling joint pain
•
Do not test maxes (move to Week 11) if you do not feel properly recovered
•
Do not test maxes (move to Week 11) if you do not have a good spotter
•
Maxes should be done at a 9.5 RPE: It is not necessary to push to the point where you actually fail. I recommend stopping at the point where you don’t think you could get
another rep with good form.
WHATWEEKTORUN?
•
Run Week 10A if you have mostly bodybuilding and strength goals
•
Run Week 10B only if you have competitive powerlifting goals
WEEK10: OPTIONA
POWERBUILDING
SYSTEM
[MAXTESTING]
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WEEK10A
MAXTESTINGOPTIONA: IMPORTANT! CHOOSEEITHERWEEK10AORWEEK10B. DONOTRUNBOTHWEEKS. SEEPAGE88FORSUGGESTIONSONWHICHWEEKTORUN.
WORKOUT
SQUAT
TEST
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BACKSQUAT
4
1
AMRAP
90%
9.5
4-5MIN
SET1
SET2
SET3
SET4
ASMANYREPSASPOSSIBLE. ALWAYSUSEASPOTTERANDGOODFORM. AIMTOHIT3+REPS
NOTES
SINGLE-ARMLATPULLDOWN
1
2
12
N/A
8
2-3MIN
PERFORMWITHBANDSIFNOLATPULLDOWN, DRIVEELBOWSDOWNANDIN
INCLINEDUMBBELLCURL
0
4
12
N/A
8
1-2MIN
FOCUSONTHEMIND-MUSCLECONNECTION
STANDINGCALFRAISE
1
3
12
N/A
8
1-2MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
SUGGESTED1-2RESTDAYS
WORKOUT
BENCH
TEST
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BARBELLBENCHPRESS
LEGCURL
SET1
SET2
SET3
SET4
NOTES
4
1
AMRAP
90%
9.5
4-5MIN
ASMANYREPSASPOSSIBLE. ALWAYSUSEASPOTTERANDGOODFORM. AIMTOHIT3+REPS
1
3
8-10
N/A
8
2-3MIN
DOLYINGLEGCURLMACHINEORNORDICHAMCURLIFNOMACHINEACCESS
DUMBBELLLATERALRAISE
0
2
15-20
N/A
8
1-2MIN
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
TRICEPSPRESSDOWN
1
3
12
N/A
8
1-2MIN
CANDOWITHCABLESORBANDS, SQUEEZETRICEPSTOMOVETHEWEIGHT
SUGGESTED1-2RESTDAYS
WORKOUT
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
DEADLIFT
DEADLIFT
TEST
OVERHEADPRESS
SET1
SET2
SET3
SET4
NOTES
4
1
AMRAP
90%
9.5
4-5MIN
ASMANYREPSASPOSSIBLE. ALWAYSUSEASPOTTERANDGOODFORM. AIMTOHIT3+REPS
2
3
10
N/A
6
2-3MIN
RESETEACHREP(DON'TTOUCH-AND-PRESS)
LEGEXTENSION
1
3
12
N/A
7
1-2MIN
USEBANDSIFNOMACHINEACCESS, MIND-MUSCLECONNECTIONWITHQUADS
BICYCLECRUNCH
0
4
15
N/A
8
1-2MIN
FOCUSONROUNDINGYOURBACKASYOUCRUNCHHARD!
WEEK10: OPTIONB
POWERBUILDING
SYSTEM
[MAXTESTING]
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WEEK10B
MAXTESTINGOPTIONB: IMPORTANT! FORCOMPETITIVEPOWERLIFTERSONLY. CHOOSEEITHERWEEK10AOR10B. DONOTRUNBOTHWEEKS. SEEPAGE88FORINSTRUCTIONSONWHICHWEEKTORUN.
WORKOUT
SQUAT
TEST
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BACKSQUAT
5
1-3
1
100-105%
9.5
4-5MIN
SET1
SET2
SET3
SET4
AIMFORANEWPR. STARTWITH100%ANDINCREASEBY~2.5%EVERYATTEMPTUNTILYOU
HITA9.5RPE. USEASPOTTERANDGOODFORM!
NOTES
SINGLE-ARMLATPULLDOWN
1
2
12
N/A
8
2-3MIN
PERFORMWITHBANDSIFNOLATPULLDOWN, DRIVEELBOWSDOWNANDIN
INCLINEDUMBBELLCURL
0
4
12
N/A
8
1-2MIN
FOCUSONTHEMIND-MUSCLECONNECTION
STANDINGCALFRAISE
1
3
12
N/A
8
1-2MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
SUGGESTED1-2RESTDAYS
WORKOUT
BENCH
TEST
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET3
SET4
NOTES
BARBELLBENCHPRESS
5
1-3
1
100-105%
9.5
4-5MIN
AIMFORANEWPR. STARTWITH100%ANDINCREASEBY~2.5%EVERYATTEMPTUNTILYOU
HITA9.5RPE. USEASPOTTERANDGOODFORM!
LEGCURL
1
3
8-10
N/A
8
2-3MIN
DOLYINGLEGCURLMACHINEORNORDICHAMCURLIFNOMACHINEACCESS
DUMBBELLLATERALRAISE
0
2
15-20
N/A
8
1-2MIN
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
TRICEPSPRESSDOWN
1
3
12
N/A
8
1-2MIN
CANDOWITHCABLESORBANDS, SQUEEZETRICEPSTOMOVETHEWEIGHT
SUGGESTED1-2RESTDAYS
WORKOUT
DEADLIFT
TEST
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET3
SET4
NOTES
DEADLIFT
5
1-3
1
100-105%
9.5
4-5MIN
AIMFORANEWPR. STARTWITH100%ANDINCREASEBY~2.5%EVERYATTEMPT. 5-MINREST
BETWEENATTEMPTS. USEGOODFORM!
OVERHEADPRESS
2
3
10
N/A
6
2-3MIN
RESETEACHREP(DON'TTOUCH-AND-PRESS)
LEGEXTENSION
1
3
12
N/A
7
1-2MIN
USEBANDSIFNOMACHINEACCESS, MIND-MUSCLECONNECTIONWITHQUADS
BICYCLECRUNCH
0
4
15
N/A
8
1-2MIN
FOCUSONROUNDINGYOURBACKASYOUCRUNCHHARD!
WEEK11
POWERBUILDING
SYSTEM
[DELOAD]
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WEEK11
FULLDELOADWEEK: AVOIDFAILUREANDTRAINLIGHTERTHISWEEKBEFORERUNNINGBACKTHROUGHWEEK1ORONTOANEWPROGRAM.
WORKOUT
LOWER#1
WORKOUT
UPPER#1
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
DEADLIFT
4
2
3
75%
N/A
3-5MIN
BRACEYOURLATS, CHESTTALL, PULLTHESLACKOUTOFTHEBARBEFORELIFTING
SUMOBOXSQUATORPAUSE
HIGH-BARSQUAT
2
2
6
N/A
5
2-3MIN
IFYOUSQUATHIGH-BAR, DOSUMOBOXSQUAT. IFYOUSQUATLOW-BAR, DOPAUSEHIGHBAR(2SECPAUSE)
LEGCURL
1
2
6-8
N/A
6
1-2MIN
DOLYINGLEGCURLMACHINEORNORDICHAMCURLIFNOMACHINEACCESS
STANDINGCALFRAISE
1
2
8-10
N/A
6
1-2MIN
1-2SECONDPAUSEATTHEBOTTOMOFEACHREP,FULLSQUEEZEATTHETOP
HANGINGLEGRAISE
0
2
10-12
N/A
6
1-2MIN
KNEESTOCHEST, CONTROLLEDREPS, STRAIGHTENLEGSMORETOINCREASEDIFFICULTY
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BARBELLBENCHPRESS
3
3
6
72.5%
N/A
3-4MIN
ASSISTEDCHIN-UP
1
2
8-10
N/A
7
2-3MIN
UNDERHANDGRIP,PULLYOURCHESTTOTHEBAR, ADDWEIGHTIFNEEDEDTOHITRPE
OVERHEADPRESS
2
2
4
75%
N/A
2-3MIN
SQUEEZEYOURGLUTESTOKEEPYOURTORSOUPRIGHT, PRESSUPANDSLIGHTLYBACK
CHEST-SUPPORTEDDUMBBELL
ROW
1
2
12-15
N/A
7
1-2MIN
LIEONANINCLINEBENCHANDDOROWS- PULLWITHLATS!
A1: FACEPULL
0
2
15-20
N/A
8
30SEC
CANUSECABLE/ROPEORBAND, RETRACTYOURSHOULDERBLADESASYOUPULL
A2: DUMBBELLLATERALRAISE
0
2
15-20
N/A
8
30SEC
ARCTHEDUMBBELLOUT, MIND-MUSCLECONNECTIONWITHMIDDLEFIBERS
B1: CONCENTRATIONBICEPCURL
0
2
12-15
N/A
8
30SEC
PINYOURELBOWAGAINSTYOURUPPERLEGORTHEBACKOFABENCH
B2: TRICEPSPRESSDOWN
0
2
12-15
N/A
8
30SEC
CANDOWITHCABLESORBANDS, SQUEEZETRICEPSTOMOVETHEWEIGHT
SET1
SET2
SET2
SUGGESTEDRESTDAY(1-2DAYSOFFDEPENDINGONYOURSCHEDULE)
SET3
SET3
SET4
SET4
NOTES
NOTES
SETUPACOMFORTABLEARCH, SLIGHTPAUSEONTHECHEST, EXPLODEUP
JEFFNIPPARD’S- POWERBUILDINGSYSTEM
WORKOUT
LOWER#2
WORKOUT
UPPER#2
WEEK11
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BACKSQUAT
4
2
6
70%
N/A
3-4MIN
SET1
SITBACKANDDOWN, KEEPYOURUPPERBACKTIGHTTOTHEBAR
SNATCH-GRIPROMANIAN
DEADLIFT
2
2
8
N/A
6
2-3MIN
WIDEGRIP,MIND-MUSCLECONNECTIONWITHHAMSTRINGS
LEGEXTENSION
1
2
12-15
N/A
7
1-2MIN
USEBANDSIFNOMACHINEACCESS, MIND-MUSCLECONNECTIONWITHQUADS
STANDINGCALFRAISE
0
3
15-20
N/A
8
1-2MIN
EMPHASIZETHEMIND-MUSCLECONNECTION
BANDEDLATERALWALKORHIP
ABDUCTION
0
3
15-20
N/A
8
1-2MIN
POINTTOESSLIGHTLYOUTWARD, MIND-MUSCLECONNECTIONWITHGLUTES
VSIT-UP
0
3
12-15
N/A
8
1-2MIN
THINKABOUTSQUEEZINGYOURUPPERANDLOWERABSTOGETHER
NECKFLEXION/EXTENSION
(OPTIONAL)
1
3
12/12
N/A
8
1-2MIN
12REPSFLEXION(FRONTOFNECK), 12REPSEXTENSION(BACKOFNECK)
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
SET1
SET2
SET2
SET3
SET3
SET4
SET4
NOTES
NOTES
CLOSE-GRIPBENCHPRESS
3
3
10
N/A
6
2-3MIN
SHOULDERWIDTHGRIP,TUCKYOURELBOWSINCLOSERTOYOURTORSO
CHEST-SUPPORTEDDUMBBELL
ROW
1
2
10
N/A
6
3-4MIN
LIEONANINCLINEBENCHANDDOROWS- PULLWITHLATS!
WEIGHTEDDIP
2
3
6
N/A
7
2-3MIN
DOFLOORDUMBBELLPRESSIFNOACCESSTODIPHANDLES
SINGLE-ARMLATPULLDOWN
1
2
10
N/A
8
2-3MIN
PERFORMWITHBANDSIFNOLATPULLDOWN, DRIVETHROUGHELBOWS
A1. INCLINESHRUG
0
2
15-20
N/A
8
30SEC
LIEAGAINSTANINCLINEBENCHANDDOSHRUGS- FULLROMANDSQUEEZE!
A2. UPRIGHTROW
0
2
15-20
N/A
8
30SEC
CANUSECABLES/ROPE, BANDSORDUMBBELLS. STOPROMONCEELBOWSREACHSHOULDER
HEIGHT.
B1: BARBELLOREZBARCURL
0
3
12-15
N/A
8
30SEC
FOCUSONTHEMIND-MUSCLECONNECTION
B2. SKULLCRUSHER
0
3
8-10
N/A
8
30SEC
BARBELLOREZBAR, DOTHESEONABENCH, CONSTANTTENSIONONTRICEPS
SUGGESTEDRESTDAY(1-2DAYSOFFDEPENDINGONYOURSCHEDULE)
W e e k ly V o lu m e s ( S e t s )
1
9
2
3
4
5
6
7
8
13
15
9
6
12
17
9
4
17
8
3
14
13
10
17
11
9
14
8
3
12
10
17
6
6
12
17
9
4
17
7
3
13
12
2 3
9
8
19
11
9
12
10
3
13
12
18
6
6
11
14
8
4
16
7
3
13
10
19
8
8
2 2
9
8
17
11
9
12
10
3
11
12
16
6
6
9
9
CHEST
BACK
BICEPS
TRICEPS
DELTS
UPPER TRA PS
NECK
QUA DS
HA MSTRINGS
GLUTES
CA LV ES
A BS
19
12
9
12
10
3
13
13
19
6
6
2 0
7
3
13
12
2 2
9
8
10
19
11
9
13
11
3
15
12
19
6
6
T o t a l
1 3 1
1 3 7
1 3 4
1 3 7
1 2 8
1 2 1
1 2 3
1 3 3
W e e k ly V o lu m e s ( S e t s )
1
2
3
4
5
6
7
T o t a l
9 2
9 7
9 1
9 7
9 0
9 0
8 9
1 0 B
1 1
1
3
9
9
2
1
4
3
0
9
6
6
3
4
10
7
11
12
4
3
8
6
11
5
5
1 2 2
3 5
5 1
9 1
8
9
1 0 A
1 0 B
1 1
9 7
8 7
3 0
3 6
6 5
TOTALWEEKLYVOLUMEOFPROGRAM
100
1 0 A
2
4
4
3
3
6
8
0
5
4
2
3
Exer ciseDe nitions
CHEST
B a r b e ll B e n c h P r e s s , W e ig h t e d D ip , P a u s e B a r b e ll B e n c h P r e s s , C lo s e - G r ip
B e n c h P r e s s , P e c F l y e , B a r b e l l F l o o r P r e s s , D e fi c i t P u s h - U p , “ F l a t - B a c k ”
B a r b e ll B e n c h P r e s s , D u m b b e ll In c lin e P r e s s
BACK
H e lm s R o w , F a c e P u ll, C h e s t - S u p p o r t e d T - B a r R o w , P e n d la y R o w , B a n d
P u ll- A p a r t , C h e s t - S u p p o r t e d D u m b b e ll R o w , S in g le - A r m R o w , B e n t O v e r
R e v e r s e D u m b b e ll F ly e , W e ig h t e d P u ll- U p , L a t - P u llo v e r, C h in - U p , S in g le - A r m
L a t P u lld o w n , E c c e n t r ic - A c c e n t u a t e d P u ll- U p , N e u t r a l G r ip P u ll- U p , A s s is t e d
C h in - U p
BICEPS
H a m m e r C u r l, I n c lin e D u m b b e ll C u r l, I n c lin e D B C u r l ( r e v e r s e 2 1 ’s ) ,
C o n c e n t r a t io n B ic e p C u r l, B a r b e ll C u r l, E Z B a r C u r l, C h in - u p s , A s s is t e d
C h in - U p
TRICEPS
F lo o r S k u ll C r u s h e r , T r ic e p s P r e s s d o w n ( r e v e r s e 2 1 's ) , B a r b e ll S k u ll C r u s h e r ,
T r ic e p s P r e s s d o w n , W e ig h t e d D ip , C lo s e - G r ip B e n c h P r e s s
DELTS
O v e r h e a d P r e s s , B a r b e ll B e n c h P r e s s , P a u s e B a r b e ll B e n c h P r e s s , D u m b b e ll
L a t e r a l R a is e , S t a n d in g A r n o ld D u m b b e ll P r e s s , C lo s e - G r ip B e n c h P r e s s ,
U p r ig h t R o w , “ F la t - B a c k ” B a r b e ll B e n c h P r e s s , L e a n - A w a y L a t e r a l R a is e ,
B a r b e ll F lo o r P r e s s , D u m b b e ll In c lin e P r e s s
UPPER TRA PS
O v e r h e a d P r e s s , B a r b e ll B e n c h P r e s s , P a u s e B a r b e ll B e n c h P r e s s , D u m b b e ll
L a t e r a l R a is e , S t a n d in g A r n o ld D u m b b e ll P r e s s , C lo s e - G r ip B e n c h P r e s s ,
U p r ig h t R o w , “ F la t - B a c k ” B a r b e ll B e n c h P r e s s , L e a n - A w a y L a t e r a l R a is e ,
B a r b e ll F lo o r P r e s s , D u m b b e ll In c lin e P r e s s
NECK
QUA DS
N e c k F le x io n / E x t e n s io n
B a c k S q u a t , S u m o B o x S q u a t , P a u s e H ig h - B a r S q u a t , L e g E x t e n s io n ,
P R O G R A M E X P L A IN E D
In t h is s e c t io n , I w ill o u t lin e h o w
t h e p ro g ra m
is s e t u p
in t e r m s o f t h e s p lit ,
O d d
W e e k s ( W e e k 1, 3 , 5 , 7 a n d
9 ) a r e t h e m o r e “ p o w e r lif t in g - f o c u s e d ,” f u ll
b o d y w e e k s :
•
G e n e r a lly h e a v ie r lo a d s
•
S lig h t ly le s s v o lu m e
•
In c lu d e s o n e “A r m a n d P u m p D a y ” , w h ic h I w ill s o m e t im e s c a ll a “ R o a m in g
H y p e r t ro p h y
D a y ”
( D a y
5 )
w h e re
v o lu m e
fo r
“ n e g le c t e d ” t h r o u g h o u t t h e w e e k a r e c a u g h t u p
b o d y
p a r t s
t h a t
o n . Y o u c a n d o
w e re
t h is d a y
a t a n y t im e d u r in g t h e w e e k a s it s h o u ld n o t im p a c t r e c o v e r y s ig n if ic a n t ly .
E v e n
W e e k s
( W e e k
2 , 4 , 6
a n d
8 ) a re
t h e
m o re
“ b o d y b u ild in g - f o c u s e d ”
u p p e r/ lo w e r w e e k s :
•
G e n e r a lly lig h t e r lo a d s
•
G e n e r a lly lo w e r R P E s t h r o u g h o u t t h e w e e k
•
M o r e e m p h a s is o n v a r ia t io n s a n d t e c h n iq u e f o r p r im a r y e x e r c is e s
•
M o re
e m p h a s is o n
m in d - m u s c le
c o n n e c t io n
fo r s e c o n d a r y
a n d
t e r t ia r y
T H E
A U T O R E G U L A T IO N
A u t o r e g u la t io n is w h e n y o u m a k e s o m e c h o ic e s a b o u t y o u r t r a in in g
y o u r w o r k o u t ra t h e r t h a n
w o r k o u t . If y o u ’r e
n e w
h a v in g
t o
e v e r y t h in g
lo c k e d
a u t o r e g u la t io n , it m a y
in t o
s o u n d
p la c e b e f o r e y o u r
lik e
c o n c e p t , b u t it ’s a c t u a lly v e r y s im p le . I f y o u ’v e e v e r d o n e a f e w
b e c a u s e y o u
w e r e f e e lin g
g o o d
o r t o o k a n
a f t e r a t o u g h s e t , t h e n y o u ’v e a lr e a d y u s e d
d u r in g
a
t e c h n ic a l
e x t ra re p s
e x t r a m in u t e o f r e s t t o
re c o v e r
a u t o r e g u la t io n in y o u r t r a in in g .
I t e s s e n t ia lly ju s t m e a n s “ a d ju s t in g o n t h e f ly .”
A u t o r e g u la t io n d o e s n ’t m e a n y o u g e t t o c o m p le t e ly g o b y f e e l a n d s u d d e n ly
h a v e
a n
e x c u s e
t o
t o t a lly
c a n b e s e e n a s le v e r a g in g
d a y .
s a n d b a g
y o u r w o r k o u t s o n
b a d
d a y s . In s t e a d , it
t h e f a c t t h a t p e r f o r m a n c e w ill d if f e r f r o m
d a y t o
c o n s is t e n t ly s h o w s t h a t a n a u t o r e g u la t e d a p p r o a c h r e s u lt s in b e t t e r s t r e n g t h
g a in s [ 1 6 - 1 8 ] . R e m e m b e r, a u t o r e g u la t io n
t o w e l w h e n y o u ’r e h a v in g
a b a d
d o e s n o t m e a n
ju s t t o s s in g
in
t h e
d a y . In s t e a d , t h e s e s t u d ie s u s e t e c h n iq u e s ,
s u c h a s t r a c k in g b a r v e lo c it y lo s s , t o a llo w f o r m o r e in f o r m e d a n d s t r u c t u r e d
a d ju s t m e n t s t o
v e lo c it y
a n y
b e m a d e . A n d
t r a c k e r, lu c k ily
e q u ip m e n t a n d
t h e re
w h ile m o s t o f u s d o n ’t h a v e a c c e s s t o
a re
a b a r
s e v e r a l o t h e r m e t h o d s t h a t d o n ’t r e q u ir e
s t ill o f f e r b e t t e r r e s u lt s t h a n
a
f ix e d
p ro g ra m
[ 16 , 17 ] .
T h a t b r in g s u s t o t h e t w o m a in w a y s t h a t a u t o r e g u la t io n w ill b e u s e d in t h is
p r o g r a m : R P E a n d In t e n s it y B r a c k e t s .
1 . R P E
R P E
o n
a
s t a n d s f o r R a t in g
s c a le
o f 1 - 1 0 . T h is
o f P e r c e iv e d
E x e r t io n a n d
t a b le , a d a p t e d
fro m
t h e
s h o u ld h e lp c la r if y w h a t e a c h R P E v a lu e m e a n s .
ra n k s h o w
M A S S
h a rd
R e s e a r c h
a s e t w a s
R e v ie w
T A B L E 1 : R E S IS T A N C E T R A IN IN G - S P E C IF IC R IR - B A S E D R P E S C A L E
RPE SCORE
RIR/ DESCRIPTION
10
M a x im a l E f f o r t
9 .5
N o R IR , b u t c o u ld in c r e a s e lo a d
9
1 R IR
8 .5
D e fi t n i t e l y 1 , m a y b e 2 R I R
8
2 R IR
7 .5
D e fi t n i t e l y 2 , m a y b e 3 R I R
7
3 R IR
5 - 6
4 - 6 R IR
3 - 4
L ig h t E f f o r t
1- 2
L ig h t t o n o E f f o r t
Ad ap t ed f rom Zourd os et al ( 20 16 )
RPE= Rat ing of Perceived Exert ion, RIR= Rep et it ions in Reserve
S o u r c e : M A S S R e s e a r c h R e v ie w , V o lu m e 3 , Is s u e 9
W h e n e v e r a n
R P E
v a lu e
is g iv e n
in
t h is p r o g r a m , y o u
w ill s e le c t a
w e ig h t
I co uld p ro b ab ly d o ab o ut 185 p o und s fo r 12 rep s, as a m ax ef fo rt set w it h
g o o d t echniq ue. So, af t er w arm ing up , I w o uld select 185 p o und s t o b e m y
w o rking w eig ht fo r t he f irst set , st o p p ing at 10 rep s (even t ho ug h I co uld ’ve
d o ne 12) . How ever, if I reach 10 rep s and t hink t he act ual RPE w as less t han
eig ht ( let ’s say t he t rue RPE w as six) I sho uld ad just by increasing t he w eig ht
fo r t he next set . If I reach eig ht rep s and t hink t he RPE w as m o re t han eig ht
( say, I act ually hit failure o r m y fo rm st art ed t o d et erio rat e sig nif icant ly ) , I
sho uld ad just by d ecreasing t he w eig ht fo r t he next set .
Using RPE, o n d ays t hat yo u are p erfo rm ing w ell, yo u can p ush heav ier t han
no rm al. On d ays t hat yo u are no t feeling as st ro ng , yo u can t rain lig ht er b ut
st ill reach t he ap p ro p riat e ef fo rt t hresho ld . Obv io usly, RPE is no t int end ed
t o b e used as an excuse t o t rain lig ht all t he t im e, and it is st ill im p o rt ant t o
keep yo urself acco unt ab le and p ro g ressing overall.
WORKOUT
FULL
BODY1:
SQUAT,
OHP
O n
EXERCISE
WARM-UPSETS
WORKINGSETS
REPS
%1RM
RPE
REST
BACKSQUAT
4
1
5
75-80%
8
3-4MIN
TOPSET. LEAVEABOUT2REPSINTHETANK. MODERATELYTOUGHSET.
BACKSQUAT
0
2
8
70%
N/A
3-4MIN
KEEPBACKANGLEANDFORMCONSISTENTACROSSALLREPS
OVERHEADPRESS
2
3
8
70%
N/A
2-3MIN
RESETEACHREP(DON'TTOUCH-AND-PRESS)
GLUTEHAMRAISE
1
3
8-10
N/A
7
1-2MIN
KEEPYOURHIPSSTRAIGHT, DONORDICHAMCURLSIFNOGHRMACHINE
HELMSROW
1
3
12-15
N/A
9
1-2MIN
STRICTFORM. DRIVEELBOWSOUTANDBACKAT45DEGREEANGLE
HAMMERCURL
0
3
20-25
N/A
10
1-2MIN
KEEPELBOWSLOCKEDINPLACE, SQUEEZETHEDUMBBELLHANDLEHARD!
d a y s y o u
a r e f e e lin g
g o o d
a n d
SET1
SET2
SET3
s t ro n g , y o u
o f t h e r a n g e . O n d a y s y o u a r e n o t f e e lin g
SET4
s h o u ld
NOTES
a im
fo r t h e t o p
a s s t r o n g , y o u s h o u ld
a im
e n d
fo r t h e
b o t t o m e n d o f t h e ra n g e .
T h is is S O IM P O R T A N T t h a t it b e a r s r e p e a t in g .
W h e n u s in g
a
h it t h e
t o p
in t e n s it y b r a c k e t s , D O
e n d
o f t h e
s u c c e s s . K n o w in g
b r a c k e t in
w h e n
t o
p u s h
N O T
f e e l a s t h o u g h y o u a lw a y s n e e d
o rd e r fo r t h a t w o r k o u t t o
a n d
w h e n
t o
p u ll b a c k
b e
is a n
t o
c o n s id e r e d
e x t r e m e ly
u s e
t h e
m id
o r lo w
e n d
o f t h e
in t e n s it y
b r a c k e t in
t r a in in g
a n y
t im e
t h e
w a r m u p s f e e l h e a v y a n d m y p e r f o r m a n c e is lo w .
A s a
g e n e r a l r u le , if y o u
d id n ’t s le e p
w e ll t h e
o p t im a lly d u e t o
h a v e
s o m e
o u t s id e
n ig h t b e f o r e , o r e v e n
s t r e s s o r in
y o u r p e r s o n a l lif e ,
d id n ’t t im e
y o u r p re - w o r k o u t
le g it im a t e t im e c o n s t r a in t s , y o u
h a v e e v e r y re a s o n
t o
o p t
f o r t h e lo w e n d o f t h e b r a c k e t . In f a c t , o p t in g f o r t h e lo w e n d o f t h e b r a c k e t
o n a d a y y o u a r e f e e lin g w e a k e r w ill a c t u a lly in d u c e a m o r e e f f e c t iv e t r a in in g
s t im u lu s t h a n
if y o u
w e re
t o
p u s h
b e y o n d
y o u r lim it s f o r t h a t d a y , a s t h a t
w o u ld p r e s e n t y e t a n o t h e r h ig h - s t r e s s d e m a n d f o r y o u r b o d y t o o v e r c o m e .
O f c o u r s e , it ’s s t ill a g o o d id e a t o h a v e a n id e a in y o u r h e a d o f w h a t w e ig h t s
y o u ’r e p la n n in g t o h it f o r e a c h lif t , b u t m o s t o f t h e t im e I w o n ’t k n o w w h e t h e r
I’m
g o in g
w a r m u p
t o
u s e t h e lo w , m id
s e t s . A ls o , y o u
o r h ig h e n d
c a n ’t a lw a y s g o
o f t h e b r a c k e t u n t il I g e t in t o
b y
h o w
y o u ’r e
f e e lin g
g o in g
m y
in t o
a b o u t w h a t w e ig h t y o u s h o u ld
lo a d
s h a m e
o n
in
u s in g
a
lig h t e r lo a d
n o t a t 10 0
p e r c e n t . A s lo n g
w h e n
fe e l a t 10 0
y o u
fo r y o u r t o p
d a y s w h e re
s e t . A n d
a g a in , t h e r e is n o
y o u r p e r fo r m a n c e
is c le a r ly
a s y o u ’r e h o n e s t w it h y o u r s e lf , a d a y w ill c o m e
p e r c e n t a g a in
v e r y
s o o n , a n d
b e c a u s e
y o u
h a d
t h e
w h e r e w it h a l t o h o ld b a c k w h e n a p p r o p r ia t e , y o u w ill b e r e c o v e r e d a n d r e a d y
f o r w h e n t h e t im in g f e e ls r ig h t f o r a p u s h .
T H E
P R O G R E S S IO N
PRIMA RY EX ERCISES:
A s m e n t io n e d p r e v io u s ly , a ll p r im a r y e x e r c is e s u s e e it h e r a f ix e d p e r c e n t a g e
o f y o u r o n e r e p m a x ( % 1 R M ) o r in t e n s it y b r a c k e t s u s in g a r a n g e o f % 1 R M .
O f c o u r s e , t o u s e a % 1 R M a p p r o a c h , y o u m u s t k n o w ( o r a t le a s t h a v e a r o u g h
id e a o f ) w h a t y o u r o n e r e p
k n o w
m a x
w h a t t h e ir 1 R M
c u r r e n t ly
fo r a n y
m a x is f o r t h a t e x e r c is e . B u t n o t e v e r y o n e w ill
is a t a n y
o f t h e
g iv e n
lif t s , t h e r e
e s t im a t e it . R e m e m b e r , y o u d o n ’t n e e d
re p
m a x is t o
f in d
t im e . If y o u
a re
d o n ’t k n o w
t h re e
t o k n o w
t h e r ig h t lo a d s . Y o u ju s t n e e d
y o u r o n e
re p
d if f e r e n t w a y s y o u
c a n
e x a c t ly w h a t y o u r t r u e o n e
t o
b e in t h e r ig h t b a llp a r k .
L e t ’s u s e t h e s q u a t a s a n e x a m p le t o illu s t r a t e f o r a n y o n e w h o c a n ’t a lr e a d y
c u r r e n t ly e s t im a t e t h e ir 1 R M .
A lw a y s u s e a s p o t t e r ’s a s s is t a n c e a n d s a f e t y p in s w h e n t e s t in g 1 r e p m a x e s !
O P T IO N
1 -
D o a n A M R A P t e s t a s f o llo w s :
•
W a r m u p b y p y r a m id in g u p in w e ig h t u s in g e s t im a t e d 1 R M :
•
B a r x 15 , 5 0 % x 8 , 6 0 % x 4 , 7 0 % x 3 , 8 0 % x 2 , 8 5 % x 1.
•
D o a s e t o f a s m a n y r e p s a s p o s s ib le w it h 9 0 - 9 2 .5 p e r c e n t o f y o u r
h t t p :/ / w w w .e x r x .n e t / C a lc u la t o r s / O n e R e p M a x .h t m l
O P T I O N 2 - P lu g t h e r e s u lt s o f a r e c e n t “ t o u g h s e t ” t a k e n c lo s e t o f a ilu r e in
•
t h e s ix o r lo w e r r e p r a n g e in t o t h is c a lc u la t o r, w h ic h w ill e s t im a t e y o u r 1 R M :
h t t p :/ / w w w .e x r x .n e t / C a lc u la t o r s / O n e R e p M a x .h t m l
O P T IO N
3 - D o a n a c t u a l 1 re p m a x t e s t :
T h is a p p r o a c h is m o r e s u it a b le f o r e x p e r ie n c e d
h it t in g
p o w e r lif t e r s a c c u s t o m e d
t o
h e a v y s in g le s . F o r e v e r y o n e e ls e , t h is is g e n e r a lly n o t m y p r e f e r r e d
o p t io n b e c a u s e if y o u a r e n ’t a c c u s t o m e d t o m a x in g o u t w it h h e a v y lo a d s , it
c a n r e s u lt in f o r m
y o u
a r e g o in g
ra t h e r t h a n
t o
a t r u e
b re a k d o w n a n d
p o t e n t ia lly c a r r y a h ig h e r r is k o f in ju r y . If
u s e t h is a p p r o a c h , t h in k o f it m o r e lik e a n
R P E
10
m a x t h a t y o u
“ R P E
9 .5
r is k f a ilin g . R e m e m b e r , w e ’r e
m a x ”
o n ly
t r y in g t o g e t a n e s t im a t e o f w h a t y o u c o u ld d o t o h e lp d e t e r m in e t h e lo a d s
y o u s h o u ld u s e . It is n ’t im p o r t a n t f o r u s t o k n o w e x a c t ly w h e r e y o u r s t r e n g t h
c e ilin g a c t u a lly is in o r d e r t o a p p ly a p r o g r e s s iv e s t im u lu s in t h e p r o g r a m . If
Not e: Op t ions 1 and 2 are p referred for t hose w it h p rim arily b od yb uild ing
g oals. Because p ow erlif t ers are g enerally m ore accust om ed t o d oing heavy
sing les, Op t ion 3 m ay b e sim p ler for t hose w it h p rim arily p ow erlif t ing g oals.
Not e: If you d o any A MRA P t est s or m ax t est s b efore b eg inning t he p rog ram ,
d o t hem on t heir ow n d ay for each lif t and t hen rest at least t w o d ays b efore
b eg inning W eek 1, Day 1.
SECO N DA RY/ TERTIA RY EX ERCISES:
F o r s e c o n d a r y a n d t e r t ia r y e x e r c is e s , t h e r e is t y p ic a lly a r e p r a n g e g iv e n ( f o r
e x a m p le , “ 1 0 - 1 2 r e p s ” o r “ 1 2 - 1 5 r e p s ” ) . Id e a lly , y o u w o u ld p r o g r e s s b y a d d in g
r e p s w it h t h e s a m e w e ig h t u n t il y o u r e a c h t h e t o p e n d o f t h e r e p r a n g e . O n c e
y o u r e a c h t h e t o p e n d o f t h e r a n g e , y o u w o u ld a d d s o m e m in im u m a m o u n t o f
w e ig h t a n d s t a r t b a c k a t t h e b o t t o m o f t h e r a n g e a g a in . O n s o m e e x e r c is e s ,
•
Im p r o v in g t h e m in d - m u s c le c o n n e c t io n ( s u c h a s b y “ s q u e e z in g ” t h e t a r g e t
m u s c le h a r d e r t h a n la s t t im e )
T H E
P E R IO D IZ A T IO N
A t e c h n ic a l d e f in it io n o f p e r io d iz a t io n is “ a m e t h o d f o r e m p lo y in g s e q u e n t ia l
o r p h a s ic
a lt e r a t io n s
c o n t a in e d
w it h in
t h e
in
t h e
w o r k lo a d , t r a in in g
m ic r o c y c le , m e s o c y c le , a n d
fo c u s , a n d
t r a in in g
a n n u a l t r a in in g
t a s k s
p la n . T h e
a p p r o a c h d e p e n d s o n t h e g o a ls e s t a b lis h e d f o r t h e s p e c if ie d t r a in in g p e r io d .
A
p e r io d iz e d
t r a in in g
f o r a p p r o p r ia t e ly
p la n
t h a t is p r o p e r ly d e s ig n e d
s e q u e n c in g
w o r k lo a d s a r e v a r ie d
t r a in in g
s o
p r o v id e s a f r a m e w o r k
t h a t t r a in in g
a t a m u lt it u d e o f le v e ls in
t a s k s , c o n t e n t , a n d
a lo g ic a l, p h a s ic p a t t e r n
in
o r d e r t o e n s u r e t h e d e v e lo p m e n t o f s p e c if ic p h y s io lo g ic a l a n d p e r f o r m a n c e
o u t c o m e s a t p r e d e t e r m in e d t im e p o in t s .” [ 1 9 ] .
T h e
m a c r o c y c le
f it s in t o
a
t a k e s a
y e a r ly
t r a in in g
b ig
p ic t u r e
p e r s o n a lly
a t h o w
p la n . T h is p r o g r a m
r o u g h ly e q u a l a t t e n t io n t o g a in in g
w h o
lo o k
a b o v e
g iv e n
s e r v e s t h e
s t re n g t h a n d
p la c e s b o d y b u ild in g
a
b u ild in g
t r a in in g
p ro g ra m
p u r p o s e
o f g iv in g
s iz e . F o r s o m e o n e
p o w e r lif t in g , t h is p r o g r a m
c a n
f it in t o t h e y e a r ly t r a in in g p la n s o m e t h in g lik e t h is :
Q u a r t e r 1
•
Q u a r t e r 2
A p p ro a c h :
•
P o w e r b u ild in g
A p p ro a c h :
•
M a in g o a l:
Q u a r t e r 3
A p p ro a c h :
•
B o d y b u ild in g
•
M a in g o a l:
Q u a r t e r 4
A p p ro a c h :
•
P o w e r lif t in g
•
M a in g o a l: G a in
•
B o d y b u ild in g
M a in g o a l:
E q u a l fo c u s
G a in s iz e
s tre n g th ( p u t
G a in s iz e
o n s iz e a n d
( p u t s tre n g th
h y p e rtro p h y
( p u t s tre n g th
s tre n g th
w o rk a t
w o rk a t
w o rk a t
m a in t e n a n c e )
m a in t e n a n c e )
m a in t e n a n c e )
A f ull calend ar year of t raining can b e sp lit up int o d ist inct p hases, each w it h a sp ecif ic
p rim ary g oal. This is how p ow erb uild ing and st reng t h p hases can b e org anized for a
t rainee m ost ly concerned w it h g aining m uscle.
F o r s o m e o n e w h o p la c e s p o w e r lif t in g a b o v e b o d y b u ild in g , t h is p r o g r a m
c a n f it in t o t h e y e a r ly t r a in in g p la n s o m e t h in g lik e t h is :
Q u a r t e r 1
•
•
A p p ro a c h :
Q u a r t e r 2
•
A p p ro a c h :
P o w e r b u ild in g
P o w e r lif t in g
M a in g o a l:
( p e a k in g )
E q u a l fo c u s
•
Q u a r t e r 3
C o m p e t it io n
•
A p p ro a c h :
Q u a r t e r 4
A p p ro a c h :
•
H y p e rtro p h y
•
M a in
•
P o w e r b u ild in g
M a in g o a l:
M a in g o a l:
g o a l: G a in
E q u a l fo c u s
o n s iz e a n d
D e v e lo p m a x
m u s c le t o
o n s iz e a n d
s t r e n g t h ( s lig h t ly
s tre n g th
h e lp b r e a k
s tre n g th
m o re s t re n g t h
le a d in g in t o
s tre n g th
( s lig h t ly m o r e
e m p h a s is )
c o m p e t it io n
p la t e a u s
s iz e e m p h a s is )
How p ow erb uild ing p hases can f it int o a yearly t raining p lan for a p ow erlif t er.
O f c o u r s e , t h e s e a r e ju s t e x a m p le s . T h e r e a r e v ir t u a lly a n in f in it e n u m b e r o f
o r f o u r w e e k s , w h ile o t h e r s w r it e p r o g r a m s o v e r lo n g e r t im e f r a m e s in
t h e
o n e t o t h r e e m o n t h r a n g e . S in c e t h is p r o g r a m is 1 1 w e e k s in le n g t h ( in c lu d in g
t h e m a x t e s t w e e k a n d d e lo a d ) , w e c a n c o n s id e r t h e e n t ir e p r o g r a m it s e lf a s
o n e m e s o c y c le .
T h e m e s o c y c le is o r g a n iz e d s u c h t h a t t h e t r a in in g f o c u s a lt e r n a t e s f r o m w e e k
t o w e e k . A s e x p la in e d p r e v io u s ly , o d d w e e k s a r e h e a v ie r a n d m o r e s t r e n g t h
f o c u s e d , a n d e v e n w e e k s a r e lig h t e r a n d m o r e h y p e r t r o p h y f o c u s e d .
O v e r a ll, t h e v o lu m e s lig h t ly d e c r e a s e s a s lo a d a n d in t e n s it y in c r e a s e a c r o s s
t h e o d d
w e e k s . H e re , t o
e n s u r e a d e q u a t e r e c o v e r y , t h e g o a l is t o
g r a d u a lly
h a n d le h e a v ie r w e ig h t s a s v o lu m e t a p e r s s lig h t ly .
T h e e v e n w e e k s u t iliz e a m o r e b a s ic p r o g r e s s iv e o v e r lo a d
v o lu m e
r e m a in s r o u g h ly
c o n s t a n t t h ro u g h o u t t h e
a p p ro a c h , w h e re
p r o g r a m , w it h
t h e
m a in
Delo ad s ( W eek 6 and 11)
T h e r e is a s e m i- d e lo a d w e e k in W e e k 6 , w h e r e v o lu m e a n d R P E s a r e lo w e r e d
s lig h t ly . R a t h e r t h a n t h in k o f t h is w e e k a s a c o m p le t e d e lo a d , I p r e f e r t o t h in k
o f it a s a “ t e c h n iq u e w e e k ” w h e r e y o u f o c u s o n im p r o v in g f o r m o n t h e m a in
lif t s a n d im p r o v in g t h e m in d - m u s c le c o n n e c t io n o n t h e a c c e s s o r ie s . A ls o , in
W e e k 6 t h e r e is o n e h e a v y s in g le f o r s q u a t s p r o g r a m m e d
a t 9 0 - 9 5 p e rc e n t
o f 1 R M . T h is
h a v e
w ill b e
a
t o u g h
r e p , b u t s h o u ld n ’t a c t u a lly
a
p ro fo u n d
im p a c t o n f a t ig u e a c c u m u la t io n b e c a u s e t h e v o lu m e is s o lo w . It is im p o r t a n t
t o s t r ic t ly f o llo w R P E s in W e e k 6 t o p r o m o t e r e c o v e r y in p r e p a r a t io n f o r t h e
c h a lle n g in g r e m a in d e r o f t h e p r o g r a m .
W e e k 1 1 is a f u ll a n d c o m p le t e d e lo a d w e e k , w h e r e b o t h v o lu m e a n d in t e n s it y
a re
r e d u c e d . T h is is a n
im p o r t a n t w e e k
t o
h e lp
p ro m o t e
re c o v e r y
o f s o ft
p r o g r e s s y o u m a d e o v e r t h e la s t 1 0 w e e k s . If y o u h a v e n o g o a ls o f c o m p e t in g
in
p o w e r lif t in g , I r e c o m m e n d
A M R A P
t e s t t o
d e t e r m in e
it m o r e
s p e c if ic t o
t r a in in g
r u n n in g
s t re n g t h
W e e k 10 A
a t a
s lig h t ly
s in c e y o u
h ig h e r r e p
w ill b e u s in g
a n
c o u n t , m a k in g
f o r h y p e r t r o p h y . A d d it io n a lly , it ju s t is n ’t r e a lly
n e c e s s a r y f o r b o d y b u ild e r s t o d o o n e r e p m a x e s u n le s s t h e y p la n t o u s e t h a t
s k ill in a p o w e r lif t in g c o m p e t it io n . T h e A M R A P t e s t in W e e k 1 0 A w ill p r o v id e
u s e f u l in f o r m a t io n
f o r f u t u r e t r a in in g
p h a s e s , w it h o u t n e e d in g
t o
r is k f o r m
b r e a k d o w n o n a h e a v y s in g le .
O n t h e o t h e r h a n d , I r e c o m m e n d t h a t t h o s e m o r e in t e r e s t e d in p o w e r lif t in g
o r w h o
h a v e
g o a ls o f c o m p e t in g
m o r e s p e c if ic t o
t h e s p o r t . In
in
p o w e r lif t in g , r u n
a p o w e r lif t in g
W e e k
10 B
c o m p e t it io n , y o u
s in c e
it is
w ill a t t e m p t
h e a v y s in g le s a n d t h e r e f o r e it is im p o r t a n t t o p r a c t ic e t h a t s k ill p e r io d ic a lly
in t r a in in g .
Od d W eek s ( Full Bo d y )
In t h e o d d w e e k s , t h e s q u a t , b e n c h p r e s s a n d d e a d lif t a r e e a c h h it t w ic e p e r
w e e k . T h e
h e a v ie r a n d
h a r d e r s e t s u s u a lly
c o m e
e a r lie r in
t h e
w e e k , w it h
t e c h n iq u e a n d v o lu m e w o r k c o m in g la t e r in t h e w e e k . A t t h e e n d o f t h e w e e k
is a “A r m
&
P u m p
D a y ,” w h ic h is in t e n d e d
t o f ill in a n y g a p s t h r o u g h o u t t h e
w e e k . B e c a u s e t h is d a y w ill h a v e a s m a ll im p a c t o n r e c o v e r y , it c a n b e d o n e
o n a n y d a y y o u h a v e f r e e t h r o u g h o u t t h e w e e k , a c c o r d in g
t o w h a t b e s t f it s
y o u r s c h e d u le . If y o u h a v e n o p r e f e r e n c e , s im p ly h it it t h e d a y a f t e r D a y 4 .
Even W eek s ( Up p er/ Low er )
In
t h e
m a in
e v e n
w e e k s , t h e
m o v e m e n t
B ig
3
p a t t e r n . F o r
a re
h it t h r o u g h
e x a m p le , o n
t h e
e v e n
u s e
o f v a r ia t io n s o n
w e e k s
t h ro u g h o u t
t h e
t h e
P R O G R A M
V A R IA B L E S
TECHN IQ UE
F r o m a s t r e n g t h p e r s p e c t iv e , I c o n s id e r t e c h n iq u e t o b e t h e m o s t f u n d a m e n t a l
v a r ia b le
o n
T e c h n iq u e
t h o ro u g h
t h is
p ro g ra m
H a n d b o o k
r e a d , a s in
d e t e r m in in g
a n d
in c lu d e d
is
c o v e re d
w it h
t e r m s o f b o t h
y o u r s u c c e s s o n
t h is
s iz e
in
d e t a il in
t h e
p ro g ra m . M a k e
a n d
P o w e r b u ild in g
s u re
t o
s t r e n g t h , it w ill b e
t h is p r o g r a m . F o r n o w , le t ’s m o v e
g iv e
it a
c r it ic a l f o r
o n
t o
t h e
o t h e r t r a in in g v a r ia b le s .
EFFO RT/ IN TEN SITY
H o w h a r d s h o u ld y o u p u s h e a c h s e t ?
A s m e n t io n e d , t h is p r o g r a m
u s e s b o t h
p e rc e n t a g e - b a s e d
a n d
R P E - b a s e d
s h if t s t o
In
p r a c t ic in g
a n d
r e f in in g
g e n e r a l, I r e c o m m e n d
p re s e n t s
a
la r g e
a v o id in g
re c o v e r y
s t im u lu s f o r h y p e r t r o p h y
it s im p ly
is n ’t n e c e s s a r y
a n d
g a in s . In
s iz e
•
c a u s e s
f a t ig u e
t o
w h ile
f a ilu r e
d e m a n d
o n
t o
t r a in
c o n s is t e n t ly
w it h o u t
a ll t h e
w a y
t o
c le a r ly
c a n
b e
e x c e e d
E x e r c is e s :
M o s t
a c c u m u la t in g
p r im a r y
o r s t re n g t h . R e s e a rc h
a d d it io n , it
S e c o n d a r y / T e r t ia r y
t e c h n iq u e
a
r e p e a t e d ly
o n
t o
s in c e
t o
it
a d d it io n a l
t e lls u s t h a t
m a k e
s t re n g t h
c o u n t e r p r o d u c t iv e
y o u r a b ilit y
s e t s
e x e r c is e s
s ig n if ic a n t
f a ilu r e
v o lu m e .
if
it
re c o v e r [ 2 0 - 2 2 ] .
s e c o n d a r y
a n d
t e r t ia r y
e x e r c is e s a r e in t h e e ig h t t o n in e R P E z o n e in t h is p r o g r a m , m e a n in g o n e
o r t w o
re p s a re
b e in g
“ le f t in
t e r t ia r y
e x e r c is e
is t h e
la s t e x e r c is e
c a n
t o
t a k e t h e la s t s e t t o
re m e m b e r t h a t a n
t h e
f a ilu r e w it h
R P E
9
t a n k .” H o w e v e r , w h e n
f o r a g iv e n
g o o d
b o d y
a
s e c o n d a r y
o r
p a r t t h a t d a y , y o u
t e c h n iq u e . A ls o , it ’s im p o r t a n t
s e t is s t ill a t o u g h
s e t . It m e a n s t h a t , if y o u
h a d a g u n t o y o u r h e a d , y o u c o u ld o n ly b a r e ly s q u e e z e o u t o n e m o r e r e p
f it s w it h in t h e c o n t e x t o f t h e p r o g r a m a s a w h o le .
VO LUME
V o lu m e lo o s e ly r e f e r s t o
is o f t e n a p p r o x im a t e d
t h e t o t a l a m o u n t o f w o r k y o u a r e d o in g . T h is
a s s e t s x r e p s x lo a d , b u t is o f t e n s im p ly t h o u g h t
o f a s t h e t o t a l n u m b e r o f w o r k in g
b o t h v o lu m e p e r - s e s s io n a n d
s e t s . T o t a l v o lu m e c a n b e v ie w e d
v o lu m e p e r - w e e k . P e r - s e s s io n v o lu m e
r e q u ir e m e n t s a r e a c t u a lly q u it e lo w , w it h t h e r e s e a r c h s h o w in g
s in g le s e t t o
a r e t h o u g h t t o
h y p e r t r o p h y [ 2 4 ] . It is im p o r t a n t t o
e q u a lly , a n d
c o m p a r in g
ju s t o n e
b e a n a d e q u a t e s t im u lu s f o r h y p e r t r o p h y [ 2 3 ] . H o w e v e r,
m u lt ip le s e t s p e r m u s c le g r o u p
c r e a t e d
a s
d e s p it e u s in g
t o
m a x im iz e
r e m e m b e r t h a t n o t a ll v o lu m e is
m o r e v o lu m e is n o t a lw a y s t h e a n s w e r. A
f iv e s e t s o f 1 0
a c t u a lly s h o w e d
b e r e q u ir e d
r e p s v e r s u s 10
s e t s o f 10
s t u d y
r e p s o n t h e s q u a t
g r e a t e r s t r e n g t h r e s p o n s e s in t h e f iv e s e t s g r o u p ,
h a lf t h e v o lu m e . A d d it io n a lly , t h e 1 0
( o n a v e r a g e ) in t h e ir le g s [ 2 5 ] , s o
t h e r e a p p e a r s t o
x 10
g r o u p
lo s t m u s c le
b e a v o lu m e lim it ,
S im ila r ly , f o r m u s c le s lik e t h e t r ic e p s , I h a v e d e c id e d t o o n ly c o u n t is o la t io n
w o r k , c lo s e - g r ip
b e n c h
p re s s a n d
d ip s . A s s u c h , t h e
a r t if ic ia lly d e f la t e d , s in c e w e k n o w
fro m
a ll o f t h e h o r iz o n t a l a n d
e n c o u r a g e y o u t o v ie w
n u m b e r s m a y
t h e t r ic e p s w ill b e h a m m e r e d
v e r t ic a l p r e s s in g
a p p e a r
in d ir e c t ly
in t h e p r o g r a m . T h e r e f o r e , I
t h e v o lu m e a n a ly t ic s m e r e ly a s a n o t h e r t o o l in y o u r
t o o lb o x , r a t h e r t h a n a s a d e t e r m in a t iv e f a c t o r f o r t h e r e s u lt s y o u ’ll g e t f r o m
t h is p r o g r a m . N o t a ll v o lu m e
is c r e a t e d
e q u a lly
a n d
m o re
is n ’t n e c e s s a r ily
b e t t e r.
A n Im p o r t ant Disclaim er A b o ut Training Vo lum e
If y o u ’r e c o m in g
t o
a
t r a in in g , h o p e f u lly
lo n g
a n d
is o r g a n iz e d
t h is p r o g r a m
t h is r o u t in e
p ro s p e ro u s
in
fro m
w ill h e lp
t r a in in g
t h is p r o g r a m
in
a b a c k g ro u n d
y o u
a
c a re e r. T r y
s t r u c t u re d
f in d
t o
t h e
k e e p
o f s u p e r h ig h
b a la n c e
in
m in d
m a n n e r a n d
y o u
v o lu m e
n e e d
fo r
t h a t v o lu m e
t h ro u g h o u t t h e
t e m p t u s t o f a ll f o r e it h e r o f t h e t w o m o s t c o m m o n v o lu m e m is c o n c e p t io n s :
1. T h e
“ P e d e s t a l M y t h ” : t h e
f a ls e
id e a
t h a t
v o lu m e
m a t t e r s
m o re
t h a n
e v e r y t h in g e ls e . T h e r e a lit y is t h a t A L L p r o g r a m v a r ia b le s m u s t f it t o g e t h e r
lik e a p u z z le , a n d it w o u ld b e in a p p r o p r ia t e t o p u t o n e v a r ia b le o n a p e d e s t a l.
2 . T h e
“ Q u a n t it y - O v e r - Q u a lit y
a lw a y s
p r o p e r ly
m o re
b e t t e r. L ik e
t h e
m a n a g e d
w it h in
M y t h ” : t h e
re s t o f t h e
t h e
t r a in in g
t r a in in g
f o u n d a t io n a l p r o g r a m m in g
f a ls e
id e a
v a r ia b le s , v o lu m e
w e e k a n d
f a c t o r s lik e
t h a t m o re
v o lu m e
m u s t b e
c o m p le m e n t t h e
p r o p e r e x e r c is e
is
o t h e r,
e x e c u t io n
( t e c h n iq u e ) , t h e p r io r it iz a t io n o f r e c o v e r y a n d t h e m a n a g e m e n t o f e f f o r t .
I e la b o r a t e o n b a s ic v o lu m e c o n c e p t s a t t h e lin k s b e lo w :
•
F u n d a m e n t a ls E p 2 : h t t p s :/ / w w w .y o u t u b e .c o m / w a t c h ? v = 7 S 0 N jK Y lJ 7 I
•
V o lu m e S c ie n c e E x p la in e d : h t t p s :/ / w w w .y o u t u b e .c o m /
w a t c h ? v = q w v 3 J q O U q W s
E X E R C IS E V ID E O
B A N D
P U L L - A P A R T : h t t p s :// y o u t u .b e / b N _ lG B q Z U R w
B A R B E L L 4 5 ° H Y P E R E X T E N S I O N : h t t p s :/ / w w w .y o u t u b e .c o m /
w a t c h ? v = J 4 6 a P q F l0 W E
B A R B E L L B E N C H
P R E S S : h t t p s :/ / w w w .y o u t u b e .c o m /
w a t c h ? v = v c B ig 7 3 o jp E
B A R B E L L C U R L : h t t p s :/ / w w w .y o u t u b e .c o m / w a t c h ? v = i1 Y g F Z B 6 a lI & t
B A R B E L L F L O O R
P R E S S : h t t p s :// y o u t u .b e / 7 q F p 5 k h u o F A ? t = 2 3 9
B A R B E L L S K U L L C R U S H E R : h t t p s :/ / w w w .y o u t u b e .c o m /
w a t c h ? v = p o p G X I- q s 9 8
B E N T
O V E R
R E V E R S E
D U M B B E L L F L Y E : h t t p s :// y o u t u .b e /
q f c 7 0 k 4 0 3 1 8 ? t = 3 1 1
B IC Y C L E
B L O C K
C R U N C H : h t t p s :// y o u t u .b e / 2 R r G n jx S s iA ? t = 3 7 1
P U L L : h t t p s :// y o u t u .b e / q O H 1 Z q k W - h w
B U L G A R IA N
S P L IT
C H E S T - S U P P O R T E D
S Q U A T : h t t p s :// y o u t u .b e / h t D X u 6 1 M P io
D U M B B E L L R O W : h t t p s :// y o u t u .b e / b s x 8 P IG Iu a I
D E F IC IT
P U S H - U P : h t t p s :// y o u t u .b e / g D o T T d A h s D g
D U M B B E L L IN C L IN E
P R E S S : h t t p s :/ / w w w .y o u t u b e .c o m /
w a t c h ? v = p 2 t 9 d a x L p B 8
D U M B B E L L L A T E R A L R A I S E : h t t p s :/ / w w w .y o u t u b e .c o m / w a t c h ? v = v _
Z k x W z Y n M c
D U M B B E L L S H R U G : h t t p s :// y o u t u .b e / C 6 s Y jD F u q 9 I? t = 3 2 6
E C C E N T R IC -A C C E N T U A T E D
w a t c h ? v = H d c 7 M w 6 B IE E
E Z
B A R
F A C E
P U L L - U P : h t t p s :/ / w w w .y o u t u b e .c o m /
( e x c e p t w it h a s lo w e r ~ 3 s e c o n d n e g a t iv e )
C U R L : h t t p s :/ / w w w .y o u t u b e .c o m / w a t c h ? v = i1 Y g F Z B 6 a lI & t
P U L L : h t t p s :/ / w w w .y o u t u b e .c o m / w a t c h ? v = q f c 7 0 k 4 0 3 1 8
F L A T - B A C K
B A R B E L L B E N C H
P R E S S : h t t p s :// y o u t u .b e / Y U r lU U I1 iB o
F L O O R
S K U L L C R U S H E R : h t t p s :// y o u t u .b e / p o p G X I- q s 9 8 ? t = 1 5 4
G L U T E
H A M
•
R A IS E : h t t p s :// y o u t u .b e / p s d b g v b d d _ M
A L T E R N A T E
L A T
P U L L D O W N
w a t c h ? v = K U V o 0 _ N r u P 8
O P T I O N : h t t p s :/ / w w w .y o u t u b e .c o m /
IN C L IN E
D U M B B E L L C U R L ( R E V E R S E
2 1 ’S ) : h t t p s :// y o u t u .b e / l4 1 C jH B x -
e Y
IN C L IN E
S H R U G : h t t p s :// y o u t u .b e / H s d w U Z t G G _ 0
L A T - P U L L O V E R :
•
D U M B B E L L : h t t p s :// y o u t u .b e / J lw -V t y p r -Y
•
C A B L E : h t t p s :// y o u t u .b e / V f 7 w f 6 b Z O D Q
•
B A N D : h t t p s :// y o u t u .b e / S g M E z F J lT 9 g
L E A N -A W A Y
L A T E R A L R A I S E : h t t p s :/ / y o u t u .b e / 0 V v Q 6 o lH i4 I ( c a n a ls o
b e d o n e w it h d u m b b e lls )
L E G
C U R L : h t t p s :// y o u t u .b e / e _ 4 8 W 0 v lU 5 8
L E G
E X T E N S I O N : h t t p s :/ / w w w .y o u t u b e .c o m / w a t c h ? v = ljO 4 jk w v 8 w Q
L O W - B A R
B A S IC
•
B A C K
S Q U A T
S Q U A T :
M E C H A N I C S : h t t p s :/ / w w w .y o u t u b e .c o m /
•
w a t c h ? v = b E v 6 C C g 2 B C 8 & t
L O W - B A R
S Q U A T : h t t p s :// y o u t u .b e / m A X D Q z C ilC Y
P A U S E
B A R B E L L B E N C H
w a t c h ? v = v c B ig 7 3 o jp E
P R E S S : h t t p s :/ / w w w .y o u t u b e .c o m /
( w it h a 2 - 3 s e c o n d p a u s e o n t h e c h e s t o n e a c h r e p )
P A U S E
D E A D L IF T : h t t p s :// y o u t u .b e / K H c T Y U f 3 J E s
P A U S E
H IG H - B A R
P E C
S Q U A T : h t t p s :// y o u t u .b e / T S C M U T G 5 y B I
F L Y E : h t t p s :/ / w w w .y o u t u b e .c o m / w a t c h ? v = - E I h K M D S jB Y
P E N D L A Y
R O W : h t t p s :/ / w w w .y o u t u b e .c o m / w a t c h ? v = a x o e D m W 0 o A Y
P U L L -T H R O U G H :
•
C A B L E : h t t p s :// y o u t u .b e / N V 8 o P O p L s Q U
•
B A N D : h t t p s :// y o u t u .b e / o d 8 _ 9 v - s 7 2 k
S E A T E D
C A L F
R A IS E : h t t p s :// y o u t u .b e / - q s R t p _ P b V M ? t = 3 1 1
S IN G L E -A R M
L A T
S IN G L E -A R M
R O W : h t t p s :/ / w w w .y o u t u b e .c o m / w a t c h ? v = d jK X L t 7 k v 7 Q
S N A T C H - G R IP
S T A N D IN G
P U L L D O W N : h t t p s :// y o u t u .b e / t Q 2 L S S P _ 0 G Q ? t = 4 3 7
R O M A N IA N
A R N O L D
z O p A 1 O p 0 z v c
D E A D L IF T : h t t p s :// y o u t u .b e / Z E T P v 7 5 I0 m A
D U M B B E L L P R E S S : h t t p s :// y o u t u .b e /
W E IG H T E D
P U L L - U P : h t t p s :/ / w w w .y o u t u b e .c o m /
w a t c h ? v = H d c 7 M w 6 B IE E
E X E R C IS E
Y o u c a n u s e t h e C o m m a n d + F
f u n c t io n t o
f in d
t h e e x e r c is e y o u n e e d
if y o u
a re o n a c o m p u t e r.
A S S IS T E D
B A C K
C H I N - U P : A s s is t e d p u ll- u p , s u p in a t e d la t p u lld o w n
S Q U A T : H a c k
s q u a t , s m it h
m a c h in e
s q u a t , ( le g
p re s s +
15
re p s o f
b a c k e x t e n s io n s )
B A N D
L A T E R A L W A L K : S e a t e d h ip a b d u c t io n
B A N D P U L L - A P A R T : B e n t o v e r r e v e r s e d u m b b e ll f ly e , r e v e r s e c a b le c r o s s o v e r
B A R B E L L
4 5 °
H Y P E R E X T E N S I O N : D u m b b e ll 4 5 °
h y p e r e x t e n s io n , g lu t e
b r id g e
B A R B E L L
B E N C H
P R E S S : D u m b b e ll b e n c h
p r e s s , m a c h in e
c h e s t p re s s ,
s m it h m a c h in e b e n c h p r e s s
B A R B E L L C U R L : D u m b b e ll c u r l, c a b le c u r l
B A R B E L L F L O O R
P R E S S : D u m b b e ll f lo o r p r e s s , p in p r e s s , J M p r e s s
B A R B E L L S K U L L C R U S H E R : E Z b a r s k u ll c r u s h e r, f lo o r p r e s s , p in p r e s s , J M
ro w
C H I N - U P : P u ll- u p , s u p in a t e d la t p u lld o w n
C L O S E - G R I P B E N C H P R E S S : C lo s e - g r ip d u m b b e ll b e n c h p r e s s , d ip , m a c h in e
d ip
C O N C E N T R A T IO N
B IC E P
C U R L : S p id e r c u r l
D E A D L I F T : S u m o d e a d lif t , t r a p b a r d e a d lif t
D E F IC IT
P U S H - U P : B a r b e ll in c lin e p r e s s , p a u s e d d u m b b e ll in c lin e p r e s s
D U M B B E L L IN C L IN E
P R E S S : B a r b e ll in c lin e p r e s s , d e f ic it p u s h - u p
D U M B B E L L L A T E R A L R A I S E : M a c h in e la t e r a l r a is e , E g y p t ia n la t e r a l r a is e
D U M B B E L L S H R U G : T - b a r s h r u g , s m it h m a c h in e s h r u g
E C C E N T R I C - A C C E N T U A T E D P U L L - U P : E c c e n t r ic - a c c e n t u a t e d la t p u lld o w n ,
e c c e n t r ic - a c c e n t u a t e d n e u t r a l- g r ip p u ll- u p
E Z
B A R
F A C E
C U R L : D u m b b e ll c u r l, c a b le c u r l, b a r b e ll c u r l
P U L L : R e v e r s e d u m b b e ll f ly e , r e v e r s e c a b le c r o s s o v e r
F L A T - B A C K
B A R B E L L
B E N C H
P R E S S : F la t - b a c k
d u m b b e ll b e n c h
p re s s ,
IN C L IN E
D U M B B E L L C U R L : B e h in d t h e b a c k c a b le c u r l
IN C L IN E
D U M B B E L L
C U R L
( R E V E R S E
2 1 ’S ) : B e h in d
t h e
b a c k
c a b le
c u r l
( r e v e r s e 2 1 ’s )
IN C L IN E
S H R U G : T - b a r s h r u g , s m it h m a c h in e s h r u g
L A T - P U L L O V E R : C a b le p u ll- o v e r
L E A N -A W A Y
L A T E R A L R A I S E : D u m b b e ll la t e r a l r a is e , m a c h in e la t e r a l r a is e
L E G
C U R L : S e a t e d le g c u r l, s lid in g le g c u r l
L E G
E X T E N S I O N : S is s y s q u a t , g o b le t s q u a t
L O W - B A R
B A C K
S Q U A T : H ig h - b a r s q u a t , s m it h m a c h in e s q u a t , ( le g
p re s s
+ 1 5 r e p s o f b a c k e x t e n s io n s )
N E C K
F L E X I O N / E X T E N S I O N : N e c k b r id g e , is o m e t r ic
y o g a
b a ll w a ll n e c k
h o ld
N E U T R A L G R IP
N O R D IC
H A M
ly in g le g c u r l
P U L L - U P : V - b a r la t p u lld o w n , p u ll- u p
C U R L : S w is s b a ll le g
c u r l, s lid in g
le g
c u r l, s e a t e d
le g
c u r l,
S IN G L E -A R M
L A T
S IN G L E -A R M
R O W : C a b le s in g le - a r m r o w , d u m b b e ll c h e s t - s u p p o r t e d r o w
S N A T C H - G R IP
S T A N D IN G
P U L L D O W N : L a t p u lld o w n
R O M A N IA N
A R N O L D
D E A D L I F T : G o o d m o r n in g , s t if f - le g d e a d lif t
D U M B B E L L P R E S S : D u m b b e ll s e a t e d s h o u ld e r p r e s s ,
m a c h in e s h o u ld e r p r e s s
S T A N D IN G
C A L F
S U M O
S Q U A T : p a u s e b a c k s q u a t , r e v e r s e lu n g e
B O X
T R IC E P S
R A I S E : S e a t e d c a lf r a is e , le g p r e s s c a lf p r e s s
P R E S S D O W N :
R o p e
o v e r h e a d
t r ic e p s
e x t e n s io n ,
d u m b b e ll
k ic k b a c k
T R IC E P S P R E S S D O W N
( R E V E R S E
2 1 ’S ) : R o p e o v e r h e a d t r ic e p s e x t e n s io n
( r e v e r s e 2 1 ’s ) , d u m b b e ll k ic k b a c k ( r e v e r s e 2 1 ’s )
U P R IG H T
V
R O W : C a b le r o p e u p r ig h t r o w , m a c h in e la t e r a l r a is e , f a c e p u ll
S I T - U P : B ic y c le c r u n c h , c a b le c r u n c h , b o d y w e ig h t c r u n c h
W E IG H T E D
D I P : A s s is t e d d ip , m a c h in e d ip , c lo s e - g r ip b e n c h p r e s s
W E IG H T E D
P U L L - U P : L a t p u lld o w n , n e u t r a l- g r ip p u ll- u p
3 : A p p e ll H J , S o a r e s J M , D u a r t e J A . E x e r c is e , m u s c le d a m a g e a n d
f a t ig u e .
S p o r t s M e d . 1 9 9 2 ;1 3 ( 2 ) :1 0 8 - 1 5 .
4 : N e w h a m
D J , J o n e s D A , G h o s h G , A u r o r a P . M u s c le f a t ig u e a n d
p a in a f t e r
e c c e n t r ic c o n t r a c t io n s a t lo n g a n d s h o r t le n g t h . C lin S c i. 1 9 8 8 ;7 4 ( 5 ) :5 5 3 - 7
5 : S c h o e n f e ld
B J . D o e s
e x e r c is e - in d u c e d
m u s c le
d a m a g e
p la y
a
r o le
in
s k e le t a l m u s c le h y p e r t r o p h y ? . J S t r e n g t h C o n d R e s . 2 0 1 2 ;2 6 ( 5 ) :1 4 4 1 - 5 3 .
6 : L o n g la n d
T M , O ik a w a
c o m p a re d
w it h
S Y , M it c h e ll C J , D e v r ie s
lo w e r d ie t a r y
p r o t e in
d u r in g
a n
M C , P h illip s
e n e rg y
S M . H ig h e r
d e f ic it c o m b in e d
w it h in t e n s e e x e r c is e p r o m o t e s g r e a t e r le a n m a s s g a in a n d
f a t m a s s lo s s : a
r a n d o m iz e d t r ia l. A m J C lin N u t r. 2 0 1 6 ;1 0 3 ( 3 ) :7 3 8 - 7 4 6 .
7 : M o r t o n
R W , M u r p h y
a n a ly s is a n d
r e s is t a n c e
K T , M c K e lla r S R , e t a l. A
m e t a - r e g r e s s io n
t r a in in g - in d u c e d
o f t h e
g a in s in
s y s t e m a t ic
e f f e c t o f p r o t e in
m u s c le
a d u lt s . B r J S p o r t s M e d . 2 0 1 8 ;5 2 ( 6 ) :3 7 6 – 3 8 4 .
m a s s a n d
r e v ie w , m e t a -
s u p p le m e n t a t io n
s t re n g t h
in
o n
h e a lt h y
1 1 : B a r r o s o R , S ilv a - b a t is t a C , T r ic o li V , R o s c h e l H , U g r in o w it s c h C . T h e e f f e c t s
o f d if f e r e n t in t e n s it ie s a n d
d u r a t io n s o f t h e
g e n e ra l w a r m - u p
o n
le g
p re s s
1 R M . J S t r e n g t h C o n d R e s . 2 0 1 3 ;2 7 ( 4 ) :1 0 0 9 - 1 3 .
1 2 : R a c in a is S . D if f e r e n t e f f e c t s o f h e a t e x p o s u r e u p o n e x e r c is e p e r f o r m a n c e
in t h e m o r n in g a n d a f t e r n o o n . S c a n d J M e d S c i S p o r t s . 2 0 1 0 ;2 0 S u p p l 3 :8 0 9 .
13 : P a r r
u p
o n
M , P r ic e
P D , C le a t h e r
e x p lo s iv e
e x e r c is e
D J . E ffe c t
p e r fo r m a n c e .
o f a
B M J
g lu t e a l a c t iv a t io n
O p e n
S p o r t
E x e rc
w a r m M e d .
2 0 1 7 ;3 ( 1 ) :e 0 0 0 2 4 5 .
14 : C h e a t h a m
R e le a s e
U s in g
S W , K o lb e r M J , C a in M , L e e M . T h e E f f e c t s o f S e lf - M y o f a s c ia l
A
F o a m
R o ll o r R o lle r M a s s a g e r o n
J o in t R a n g e
o f M o t io n ,
M u s c le R e c o v e r y , A n d P e r f o r m a n c e : A S y s t e m a t ic R e v ie w . In t J S p o r t s P h y s
T h e r. 2 0 1 5 ;1 0 ( 6 ) :8 2 7 - 3 8 .
1 5 : S h e llo c k
F G , P r e n t ic e
W E . W a r m in g - u p
a n d
s t r e t c h in g
f o r im p r o v e d
1 8 : D o r r e ll
H F , S m it h
M F , G e e
T r a d it io n a l P e r c e n t a g e - B a s e d
T I. C o m p a r is o n
L o a d in g
o f
M e t h o d s o n
V e lo c it y - B a s e d
a n d
M a x im a l S t r e n g t h
a n d
P o w e r A d a p t a t io n s . J S t r e n g t h C o n d R e s . 2 0 2 0 ;3 4 ( 1 ) :4 6 - 5 3 .
19 : H o ffm a n
J . N S C A ’s
g u id e
t o
p ro g ra m
d e s ig n . C h a m p a ig n , IL : H u m a n
K in e t ic s ; 2 0 1 2 .
2 0 : D a v ie s
R e p e t it io n
T , O r r R , H a la k i M , H a c k e t t D . E f f e c t o f T r a in in g
F a ilu r e
o n
M u s c u la r S t r e n g t h : A
S y s t e m a t ic
R e v ie w
L e a d in g
a n d
t o
M e t a -
A n a ly s is . S p o r t s M e d ic in e . 2 0 1 6 A p r ;4 6 ( 4 ) :4 8 7 – 5 0 2 .
2 1 : P a r e ja - B la n c o
v e lo c it y
F , R o d r íg u e z - R o s e ll D , S á n c h e z - M e d in a L , e t a l. E f f e c t s o f
lo s s d u r in g
r e s is t a n c e
t r a in in g
o n
a t h le t ic
p e r fo r m a n c e , s t re n g t h
g a in s a n d m u s c le a d a p t a t io n s . S c a n d J M e d S c i S p o r t s . 2 0 1 7 ;2 7 ( 7 ) :7 2 4 - 7 3 5 .
2 2 : L a s e v ic iu s T , S c h o e n f e ld B J , S ilv a - B a t is t a C , e t a l. M u s c le F a ilu r e P r o m o t e s
G r e a t e r M u s c le H y p e r t r o p h y in L o w - L o a d
T r a in in g
[ p u b lis h e d
o n lin e
a h e a d
b u t N o t in H ig h - L o a d
o f p r in t , 2 0 1 9
D e c
2 7 ] . J
R e s is t a n c e
S t re n g t h
C o n d
S t r e n g t h a n d H y p e r t r o p h y - A P ilo t S t u d y . S p o r t s ( B a s e l) . 2 0 1 8 ;6 ( 1 ) :7 .
2 6 : K r ie g e r J W . S in g le
H y p e r t ro p h y :
A
v s . M u lt ip le
M e t a - A n a ly s is .
S e t s o f R e s is t a n c e
J o u r n a l
o f
S t re n g t h
E x e r c is e
a n d
f o r M u s c le
C o n d it io n in g
R e s e a r c h . 2 0 1 0 M a r ;2 4 ( 4 ) :1 1 5 0 – 9 .
2 7 : S c h o e n f e ld
B J , O g b o r n
b e t w e e n
r e s is t a n c e
A
w e e k ly
s y s t e m a t ic
r e v ie w
a n d
D , K r ie g e r
t r a in in g
J W . D o s e - re s p o n s e
v o lu m e
a n d
in c r e a s e s in
m e t a - a n a ly s is . J o u r n a l o f S p o r t s
r e la t io n s h ip
m u s c le
m a s s :
S c ie n c e s . 2 0 1 7
J u n ;3 5 ( 1 1 ) :1 0 7 3 – 8 2 .
2 8 : S c h o e n f e ld B J , C o n t r e r a s B , K r ie g e r J , e t a l. R e s is t a n c e T r a in in g V o lu m e
E n h a n c e s M u s c le
H y p e r t ro p h y
b u t N o t S t re n g t h
in
T r a in e d
M e n . M e d
S c i
S p o r t s E x e r c . 2 0 1 9 ;5 1 ( 1 ) :9 4 – 1 0 3 .
2 9 : O s t r o w s k i K J , W ils o n
E f f e c t o f W e ig h t T r a in in g
a n d
F u n c t io n . T h e
G J , W e a t h e r b y
V o lu m e
o n
R , M u r p h y
P W , L y t t le
H o r m o n a l O u t p u t a n d
J o u r n a l o f S t re n g t h
a n d
C o n d it io n in g
A D . T h e
M u s c u la r S iz e
R e s e a rc h . 19 9 7