IMPORTANT: On the right, enter your 1RM loads in the
spaces below the given exercise (use the same units yo
specified above).
Workout
LOWER FOCUSED
FULL BODY
WEEK 1
CHEST FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY
LOWER FOCUSED
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
BACK FOCUSED
WEEK 2
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
DELTOID
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
WEEK 3
CHEST FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY
LOWER FOCUSED
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
BACK FOCUSED
WEEK 4
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
DELTOID
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
WEEK 5 (BLOCK 2)
CHEST FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY
EEK 6 (BLOCK 2)
CHEST FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY
WEEK 6 (
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
2)
CHEST FOCUSED
FULL BODY
WEEK 7 (BLOCK 2)
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
WEEK 8 (BLOCK 2)
CHEST FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY
9 (BLOCK 3) - DELOAD
CHEST FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY
WEEK 9 (BLOCK
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
s
CHEST FOCUSED
FULL BODY
WEEK 10 (BLOCK 3) - AMRAPs
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
JEFF NIPPARD'S
IMPORTANT: In the light green cell below, type "kg" if using k
pounds (quotation marks not includ
kg
ANT: On the right, enter your 1RM loads in the
elow the given exercise (use the same units you
specified above).
Squat
60
Exercise
Warmup Sets
BACK SQUAT
3
DUMBBELL INCLINE PRESS
2
LYING LEG CURL
PRONATED PULLDOWN
1
1
SUPINATED EZ BAR CURL
1
HANGING LEG RAISE
1
BARBELL BENCH PRESS
3
LOW TO HIGH CABLE FLYE
0
BARBELL HIP THRUST OR RDL
2
CHEST-SUPPORTED T-BAR ROW
1
ARNOLD PRESS
0
TRICEP PRESSDOWN
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
0
1
2
HUMBLE ROW
1
LEG PRESS
2
STANDING CALF RAISE
CABLE ROPE UPRIGHT ROW
1
0
HAMMER CURL
0
DEADLIFT
3
DIP
2
GLUTE HAM RAISE
0
LEG EXTENSION
1
CABLE PULL-OVER
1
DUMBBELL LATERAL RAISE
1
ROPE FACE PULL
1
EZ BAR SKULL CRUSHER
1
OVERHEAD PRESS
3
EGYPTIAN LATERAL RAISE
1
CABLE SEATED ROW
1
SEATED HIP ABDUCTION
1
INCLINE DUMBBELL CURL
1
BICYCLE CRUNCH
1
STANDING CALF RAISE
PUSH UP
1
0
Exercise
Warmup Sets
BACK SQUAT
3
DUMBBELL INCLINE PRESS
2
LYING LEG CURL
PRONATED PULLDOWN
1
1
SUPINATED EZ BAR CURL
1
HANGING LEG RAISE
1
BARBELL BENCH PRESS
3
LOW TO HIGH CABLE FLYE
0
BARBELL HIP THRUST OR RDL
2
CHEST-SUPPORTED T-BAR ROW
1
ARNOLD PRESS
0
TRICEP PRESSDOWN
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
0
1
2
HUMBLE ROW
1
LEG PRESS
2
STANDING CALF RAISE
CABLE ROPE UPRIGHT ROW
1
0
HAMMER CURL
0
RESET DEADLIFT
3
DIP
2
GLUTE HAM RAISE
0
LEG EXTENSION
1
CABLE PULL-OVER
1
DUMBBELL LATERAL RAISE
1
ROPE FACE PULL
1
EZ BAR SKULL CRUSHER
1
OVERHEAD PRESS
3
EGYPTIAN LATERAL RAISE
1
CABLE SEATED ROW
1
SEATED HIP ABDUCTION
1
INCLINE DUMBBELL CURL
1
BICYCLE CRUNCH
1
STANDING CALF RAISE
PUSH UP
1
0
Exercise
Warmup Sets
BACK SQUAT
3
DUMBBELL INCLINE PRESS
2
LYING LEG CURL
PRONATED PULLDOWN
1
1
SUPINATED EZ BAR CURL
1
HANGING LEG RAISE
1
BARBELL BENCH PRESS
3
LOW TO HIGH CABLE FLYE
0
BARBELL HIP THRUST OR RDL
2
CHEST-SUPPORTED T-BAR ROW
1
ARNOLD PRESS
0
TRICEP PRESSDOWN
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
0
1
2
HUMBLE ROW
1
LEG PRESS
2
STANDING CALF RAISE
CABLE ROPE UPRIGHT ROW
1
0
HAMMER CURL
0
DEADLIFT
3
DIP
2
GLUTE HAM RAISE
0
LEG EXTENSION
1
CABLE PULL-OVER
1
DUMBBELL LATERAL RAISE
1
ROPE FACE PULL
1
EZ BAR SKULL CRUSHER
1
OVERHEAD PRESS
3
EGYPTIAN LATERAL RAISE
1
CABLE SEATED ROW
1
SEATED HIP ABDUCTION
1
INCLINE DUMBBELL CURL
1
BICYCLE CRUNCH
1
STANDING CALF RAISE
PUSH UP
1
0
Exercise
Warmup Sets
BACK SQUAT
3
DUMBBELL INCLINE PRESS
2
LYING LEG CURL
PRONATED PULLDOWN
1
1
SUPINATED EZ BAR CURL
1
HANGING LEG RAISE
1
BARBELL BENCH PRESS
3
LOW TO HIGH CABLE FLYE
0
BARBELL HIP THRUST OR RDL
2
CHEST-SUPPORTED T-BAR ROW
1
ARNOLD PRESS
0
TRICEP PRESSDOWN
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
0
1
2
HUMBLE ROW
1
LEG PRESS
2
STANDING CALF RAISE
CABLE ROPE UPRIGHT ROW
1
0
HAMMER CURL
0
RESET DEADLIFT
3
DIP
2
GLUTE HAM RAISE
0
LEG EXTENSION
1
CABLE PULL-OVER
1
DUMBBELL LATERAL RAISE
1
ROPE FACE PULL
1
EZ BAR SKULL CRUSHER
1
OVERHEAD PRESS
3
EGYPTIAN LATERAL RAISE
1
CABLE SEATED ROW
1
SEATED HIP ABDUCTION
1
INCLINE DUMBBELL CURL
1
BICYCLE CRUNCH
1
STANDING CALF RAISE
PUSH UP
1
0
Exercise
Warmup Sets
[TOPSET] BACK SQUAT
3
[BACK OFF] BACK SQUAT
3
BARBELL OVERHEAD PRESS
2
SWISS BALL LEG CURL
1
CHIN-UP
1
SUPINATED EZ BAR CURL
1
AB WHEEL ROLLOUT
1
BARBELL BENCH PRESS
3
LOW INCLINE DUMBBELL PRESS
0
BARBELL HIP THRUST OR RDL
2
DUMBBELL ROW
DUMBBELL LATERAL RAISE
OVERHEAD TRICEP EXTENSION
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
1
0
0
1
2
BANDED CHEST-SUPPORTED T-BAR ROW
1
SINGLE-LEG LEG PRESS
2
ECCENTRIC-ACCENTUATED STANDING
CALF RAISE
CABLE ROPE UPRIGHT ROW
1
0
CABLE SINGLE-ARM CURL
0
[TOPSET] DEADLIFT
3
[BACK OFF] RESET DEADLIFT
0
DECLINE BENCH PRESS
2
GLUTE HAM RAISE
0
LEG EXTENSION
1
CABLE PULL-OVER
1
DUMBBELL LATERAL RAISE
1
REVERSE PEC DECK
1
EZ BAR SKULL CRUSHER
1
OVERHEAD PRESS
3
CABLE LATERAL RAISE
PENDLAY ROW
SEATED HIP ABDUCTION
1
1
1
EZ BAR CURL 21s
1
CABLE CRUNCH
STANDING CALF RAISE
PUSH UP
1
1
0
Exercise
Warmup Sets
[TOPSET] BACK SQUAT
3
[BACK OFF] BACK SQUAT
3
BARBELL OVERHEAD PRESS
2
SWISS BALL LEG CURL
1
CHIN-UP
1
SUPINATED EZ BAR CURL
1
AB WHEEL ROLLOUT
1
BARBELL BENCH PRESS
3
LOW INCLINE DUMBBELL PRESS
0
BARBELL HIP THRUST OR RDL
2
DUMBBELL ROW
1
DUMBBELL LATERAL RAISE
0
OVERHEAD TRICEP EXTENSION
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
0
1
2
BANDED CHEST-SUPPORTED T-BAR ROW
1
SINGLE-LEG LEG PRESS
2
ECCENTRIC-ACCENTUATED STANDING
CALF RAISE
CABLE ROPE UPRIGHT ROW
1
0
CABLE SINGLE-ARM CURL
0
[TOPSET] DEADLIFT
3
[BACK OFF] RESET DEADLIFT
0
DECLINE BENCH PRESS
2
GLUTE HAM RAISE
0
LEG EXTENSION
1
CABLE PULL-OVER
1
DUMBBELL LATERAL RAISE
1
REVERSE PEC DECK
1
EZ BAR SKULL CRUSHER
1
OVERHEAD PRESS
3
CABLE LATERAL RAISE
PENDLAY ROW
SEATED HIP ABDUCTION
1
1
1
EZ BAR CURL 21s
1
CABLE CRUNCH
STANDING CALF RAISE
1
1
PUSH UP
0
Exercise
Warmup Sets
[TOPSET] BACK SQUAT
3
[BACK OFF] BACK SQUAT
3
BARBELL OVERHEAD PRESS
2
SWISS BALL LEG CURL
1
CHIN-UP
1
SUPINATED EZ BAR CURL
1
AB WHEEL ROLLOUT
1
BARBELL BENCH PRESS
3
LOW INCLINE DUMBBELL PRESS
0
BARBELL HIP THRUST OR RDL
2
DUMBBELL ROW
1
DUMBBELL LATERAL RAISE
0
OVERHEAD TRICEP EXTENSION
HEX BAR OR SMITH MACHINE SHRUG
0
1
WEIGHTED PULL-UP
2
BANDED CHEST-SUPPORTED T-BAR ROW
1
SINGLE-LEG LEG PRESS
2
ECCENTRIC-ACCENTUATED STANDING
CALF RAISE
CABLE ROPE UPRIGHT ROW
1
0
CABLE SINGLE-ARM CURL
0
[TOPSET] DEADLIFT
3
[BACK OFF] RESET DEADLIFT
0
DECLINE BENCH PRESS
2
GLUTE HAM RAISE
0
LEG EXTENSION
1
CABLE PULL-OVER
1
DUMBBELL LATERAL RAISE
1
REVERSE PEC DECK
1
EZ BAR SKULL CRUSHER
1
OVERHEAD PRESS
3
CABLE LATERAL RAISE
PENDLAY ROW
SEATED HIP ABDUCTION
1
1
1
EZ BAR CURL 21s
1
CABLE CRUNCH
STANDING CALF RAISE
PUSH UP
1
1
0
Exercise
Warmup Sets
[TOPSET] BACK SQUAT
3
[BACK OFF] BACK SQUAT
3
BARBELL OVERHEAD PRESS
2
SWISS BALL LEG CURL
1
CHIN-UP
1
SUPINATED EZ BAR CURL
1
AB WHEEL ROLLOUT
1
BARBELL BENCH PRESS
3
LOW INCLINE DUMBBELL PRESS
0
BARBELL HIP THRUST OR RDL
2
DUMBBELL ROW
1
DUMBBELL LATERAL RAISE
0
OVERHEAD TRICEP EXTENSION
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
0
1
2
BANDED CHEST-SUPPORTED T-BAR ROW
1
SINGLE-LEG LEG PRESS
2
ECCENTRIC-ACCENTUATED STANDING
CALF RAISE
CABLE ROPE UPRIGHT ROW
1
0
CABLE SINGLE-ARM CURL
0
[TOPSET] DEADLIFT
3
[BACK OFF] RESET DEADLIFT
0
DECLINE BENCH PRESS
2
GLUTE HAM RAISE
0
LEG EXTENSION
1
CABLE PULL-OVER
1
DUMBBELL LATERAL RAISE
1
REVERSE PEC DECK
1
EZ BAR SKULL CRUSHER
1
OVERHEAD PRESS
3
CABLE LATERAL RAISE
PENDLAY ROW
SEATED HIP ABDUCTION
1
1
1
EZ BAR CURL 21s
1
CABLE CRUNCH
STANDING CALF RAISE
PUSH UP
1
1
0
Exercise
Warmup Sets
BACK SQUAT
3
BARBELL BENCH PRESS
2
LYING LEG CURL
PRONATED PULLDOWN
1
1
SUPINATED EZ BAR CURL
1
CABLE CRUNCH
1
BARBELL BENCH PRESS
3
LOW TO HIGH CABLE FLYE
0
DEADLIFT
CHEST-SUPPORTED T-BAR ROW
2
1
DUMBBELL LATERAL RAISE
0
TRICEP PRESSDOWN
HEX BAR OR SMITH MACHINE SHRUG
WIIDE GRIP LAT PULLDOWN
0
1
2
CHEST-SUPPORTED T-BAR ROW
1
LEG PRESS
2
STANDING CALF RAISE
CABLE ROPE UPRIGHT ROW
1
0
HAMMER CURL
0
DEADLIFT
3
DECLINE BENCH PRESS
2
GLUTE HAM RAISE
0
LEG EXTENSION
1
CABLE PULL-OVER
1
DUMBBELL LATERAL RAISE
1
ROPE FACE PULL
1
EZ BAR SKULL CRUSHER
1
OVERHEAD PRESS
3
BARBELL BENCH PRESS
1
CABLE SEATED ROW
1
SEATED HIP ABDUCTION
1
INCLINE DUMBBELL CURL
1
BICYCLE CRUNCH
1
STANDING CALF RAISE
1
PUSH UP
0
Exercise
Warmup Sets
TOPSET: BACK SQUAT
3
BACK SQUAT
0
DUMBBELL INCLINE PRESS
2
LYING LEG CURL
PRONATED PULLDOWN
1
1
SUPINATED EZ BAR CURL
1
CABLE CRUNCH
1
BARBELL BENCH PRESS
3
BARBELL BENCH PRESS
0
LOW TO HIGH CABLE FLYE
0
BARBELL HIP THRUST OR RDL
2
CHEST-SUPPORTED T-BAR ROW
1
ARNOLD PRESS
0
TRICEP PRESSDOWN
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
0
1
2
HUMBLE ROW
1
LEG PRESS
2
STANDING CALF RAISE
CABLE ROPE UPRIGHT ROW
1
0
HAMMER CURL
0
DEADLIFT
3
RESET DEADLIFT
3
DECLINE BENCH PRESS
2
GLUTE HAM RAISE
0
LEG EXTENSION
1
CABLE PULL-OVER
1
DUMBBELL LATERAL RAISE
1
ROPE FACE PULL
1
EZ BAR SKULL CRUSHER
1
OVERHEAD PRESS
3
EGYPTIAN LATERAL RAISE
1
CABLE SEATED ROW
1
SEATED HIP ABDUCTION
1
INCLINE DUMBBELL CURL
1
BICYCLE CRUNCH
1
STANDING CALF RAISE
PUSH UP
1
0
EFF NIPPARD'S FULL BODY - 5X/WEEK SPREADSHEET
pe "kg" if using kilograms or type "lbs" if using
marks not included)
g
Bench
Deadlift
OHP
60
80
35
Working Sets
Reps / Duration
Load (kg)
RPE / %
4
4
47.5
77.5%
3
8
RPE8
3
3
10
10
RPE6
RPE7
3
15/15
RPE9
3
12
RPE7
3
3
50
85%
3
15
RPE8
3
12
RPE6
3
15
RPE6
3
10
RPE7
3
3
3
15
12
6
RPE7
RPE6
RPE8
3
10
RPE8
3
15
RPE6
4
3
8
10
RPE7
RPE7
3
8
RPE9
4
2
3
10
67.5
85%
RPE8
3
10
RPE6
3
15
RPE7
3
15
RPE7
3
20
RPE7
3
20
RPE7
3
15
RPE7
4
6
3
8
RPE8
3
12
RPE7
3
20
RPE7
2
10
RPE8
3
15
RPE7
4
2
12
RPE only
RPE7
RPE6
27.5
75%
Working Sets
Reps / Duration
Load (kg)
RPE / %
3
6
47.5
77.5%
3
8
RPE8
3
3
10
10
RPE6
RPE7
3
15/15
RPE9
3
12
RPE7
3
5
3
15
RPE8
3
12
RPE6
3
15
RPE6
3
10
RPE7
3
3
3
15
12
6
RPE7
RPE6
RPE9
47.5
80%
3
10
RPE8
3
15
RPE6
4
3
8
10
RPE7
RPE7
3
8
RPE9
3
5
3
10
RPE8
3
10
RPE7
3
15
RPE7
3
15
RPE7
3
20
RPE7
3
20
RPE7
3
15
RPE7
4
10
65
22.5
80%
65%
3
8
RPE8
3
12
RPE7
3
20
RPE7
2
10
RPE8
3
15
RPE7
4
2
12
RPE only
RPE7
RPE6
Working Sets
Reps / Duration
Load (kg)
RPE / %
4
4
47.5
80%
3
8
RPE9
3
3
10
10
RPE7
RPE7
3
15/15
RPE10
3
12
RPE7
3
3
50
85%
3
15
RPE9
3
12
RPE7
3
15
RPE7
3
10
RPE7
3
3
3
15
12
6
RPE7
RPE7
RPE9
3
10
RPE9
3
15
RPE7
4
3
8
10
RPE7
RPE7
3
8
RPE9
4
2
3
10
70
87.5%
RPE9
3
10
RPE7
3
15
RPE7
3
15
RPE7
3
20
RPE7
3
20
RPE7
3
15
RPE7
4
6
3
8
RPE9
3
12
RPE7
3
20
RPE7
2
10
RPE7
3
15
RPE7
4
2
12
RPE only
RPE7
RPE7
27.5
77.5%
Working Sets
Reps / Duration
Load (kg)
RPE / %
3
5
47.5
80%
3
8
RPE9
3
3
10
10
RPE8
RPE8
3
15/15
RPE10
3
12
RPE8
3
5
3
15
RPE9
3
12
RPE8
3
15
RPE8
3
10
RPE8
3
3
3
15
12
6
RPE8
RPE8
RPE9
47.5
80%
3
10
RPE9
3
15
RPE8
4
3
8
10
RPE8
RPE8
3
8
RPE9
3
5
3
10
RPE9
3
10
RPE8
3
15
RPE8
3
15
RPE8
3
20
RPE8
3
20
RPE8
3
15
RPE8
4
10
65
22.5
80%
67.5%
3
8
RPE9
3
12
RPE8
3
20
RPE8
2
10
RPE8
3
15
RPE8
4
2
12
RPE only
RPE8
RPE8
Working Sets
Reps / Duration
Load (kg)
RPE / %
1
3-5
52.5
87.5%
2
5
45
75%
4
6
27.5
80%
3
10
RPE7
4
8
RPE7
3
10+2
RPE10
3
6
RPE7
3
3
52.5
87.5%
3
15
PRE8
4
12
RPE7
4
4
3
3
3
12
15
15
12
6
RPE7
RPE7
RPE7
RPE7
RPE9
4
10
RPE8
4
15
RPE7
4
8
RPE7
4
10
RPE7
4
8
RPE7
1
2
72.5
90%
3
2
65
80%
4
8
RPE7
4
10
RPE7
4
12
RPE7
3
15
RPE7
3
20
RPE7
3
20
RPE7
3
15
RPE7
3
8
3
4
4
8
10
20
RPE8
RPE7
RPE7
2
7/7/7
RPE7
4
4
2
15
12
AMRAP
RPE7
RPE7
RPE7
Working Sets
Reps / Duration
Load (kg)
RPE / %
1
2
55
90%
2
3
50
85%
27.5
80%
4
8
27.5
3
10
RPE7
4
8
RPE7
3
10+2
RPE10
3
12
RPE7
3
5
3
15
RPE8
4
12
RPE7
4
12
RPE7
4
15
RPE7
3
3
4
15
12
3
RPE7
RPE7
RPE9
4
10
RPE8
4
15
RPE7
4
8
RPE7
4
10
RPE7
50
75%
85%
4
8
RPE7
1
4
67.5
85%
3
4
60
75%
4
8
RPE7
4
10
RPE7
4
12
RPE7
3
15
RPE7
3
20
RPE7
3
20
RPE7
3
15
RPE7
4
4
3
4
4
8
12
20
RPE8
RPE7
RPE7
2
10
RPE7
4
4
15
12
RPE7
RPE7
30
82.5%
2
AMRAP
RPE7
Working Sets
Reps / Duration
Load (kg)
RPE / %
1
6-8
47.5
80%
2
8
42.5
70%
4
10
22.5
65%
3
10
RPE8
4
8
RPE8
3
10+2
RPE10
3
12
RPE8
3
10
3
15
RPE8
4
12
RPE8
4
12
RPE8
4
15
RPE8
3
3
15
12
RPE8
RPE8
45
75%
3
10
RPE9
4
10
RPE8
4
15
RPE8
4
8
RPE8
4
10
RPE8
4
8
RPE8
1
6
65
80%
3
6
55
70%
4
8
RPE 7
4
10
RPE8
4
12
RPE8
3
15
RPE8
3
20
RPE8
3
20
RPE8
3
15
RPE8
4
6
27.5
80%
3
4
4
8
12
20
RPE8
RPE8
RPE8
2
10
RPE8
4
4
2
15
12
AMRAP
RPE8
RPE8
RPE8
Working Sets
Reps / Duration
Load (kg)
RPE / %
1
2
55
92.5%
2
2
50
85%
4
5
27.5
80%
3
10
RPE8
4
8
RPE8
3
10+2
RPE10
3
12
RPE8
4
2
55
90%
3
15
RPE8
4
12
RPE8
4
12
RPE8
4
15
RPE8
3
3
4
15
12
6
RPE8
RPE8
RPE9
4
10
RPE8
4
15
RPE8
4
8
RPE8
4
10
RPE8
4
8
RPE8
1
2
75
95%
1
3
67.5
85%
4
8
RPE 8
4
10
RPE8
4
12
RPE8
3
15
RPE8
3
20
RPE8
3
20
RPE8
3
15
RPE8
5
3
3
4
4
8
12
20
RPE8
RPE8
RPE8
2
10
RPE8
4
4
2
15
12
RPE only
RPE8
RPE8
RPE8
Working Sets
Reps / Duration
Load (kg)
RPE / %
4
4
45
75%
3
4
42.5
70%
30
87.5%
3
3
10
10
RPE6
RPE6
3
10
RPE6
3
12
RPE6
3
3
3
15
3
3
3
15
3
10
RPE6
3
3
3
15
12
6
RPE6
RPE6
RPE6
3
10
RPE6
3
12
RPE6
4
3
8
10
RPE6
RPE6
3
8
RPE6
47.5
80%
RPE6
60
75%
RPE6
3
2
65
80%
3
8
RPE 7
3
10
RPE6
3
15
RPE6
3
15
RPE6
3
20
RPE6
3
20
RPE6
3
15
RPE6
4
6
27.5
75%
3
2
50
85%
3
12
RPE6
3
20
RPE6
2
10
RPE6
3
15
RPE6
4
12
RPE6
2
RPE only
RPE6
Working Sets
Reps / Duration
Load (kg)
RPE / %
1
AMRAP
55
90%
2
6
45
75%
3
8
RPE5
3
3
10
10
RPE8
RPE8
3
10
RPE9
3
12
RPE6
1
AMRAP
55
90%
2
5
45
75%
3
15
RPE 9
3
12
RPE5
3
15
RPE8
3
10
RPE8
3
3
3
15
12
6
RPE9
RPE10
RPE9
3
10
RPE 8
3
15
RPE8
4
3
8
10
RPE8
RPE8
3
8
RPE10
1
AMRAP
72.5
90%
2
5
60
75%
3
8
RPE 7
3
10
RPE 8
3
15
RPE8
3
15
RPE8
3
20
RPE8
3
20
RPE8
3
15
RP8
4
10
3
8
RPE9
3
12
RPE8
3
20
RPE8
2
10
RPE10
3
15
RPE8
4
2
12
AMRAP
RPE8
RPE 10
27.5-27.5
75-80%
SHEET
Rest
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Copyright 2020 by Jeff Nippard. All rights reserved.
Notes
Sit back and down, 15° toe flare, drive your knees out
laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Drop weight by ~50% on second 15 reps. 30 reps
total.
Roll hips "up" as you squeeze lower abs, avoid swinging
Set up a comfortable arch, 1-2 second pause on chest,
explode off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating
your palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority
for you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower
back to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus
on squeezing your forearms
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
2-second eccentric. Lean away from the cable, focus on
squeezing your delts
Focus on squeezing your shoulder blades together, pull with
your elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left
elbow to right knee, right elbow to left knee
Press onto your toes
Perform as many reps as you can to hit target RPE
Notes
Sit back and down, 15° toe flare, drive your knees out
laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Drop weight by ~50% on second 15 reps. 30 reps
total.
Roll hips "up" as you squeeze lower abs, avoid swinging
Set up a comfortable arch, 1-2 second pause on chest,
explode off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating
your palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority
for you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Focus on squeezing your triceps to move the weight
shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower
back to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus
on squeezing your forearms
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
2-second eccentric. Lean away from the cable, focus on
squeezing your delts
Focus on squeezing your shoulder blades together, pull with
your elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left
elbow to right knee, right elbow to left knee
Press onto your toes
Perform as many reps as you can to hit target RPE
Notes
Sit back and down, 15° toe flare, drive your knees out
laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Drop weight by ~50% on second 15 reps. 30 reps
total.
Roll hips "up" as you squeeze lower abs, avoid swinging
Set up a comfortable arch, 1-2 second pause on chest,
explode off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating
your palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority
for you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower
back to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus
on squeezing your forearms
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
2-second eccentric. Lean away from the cable, focus on
squeezing your delts
Focus on squeezing your shoulder blades together, pull with
your elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left
elbow to right knee, right elbow to left knee
Press onto your toes
Perform as many reps as you can to hit target RPE
Notes
Sit back and down, 15° toe flare, drive your knees out
laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Drop weight by ~50% on second 15 reps. 30 reps
total.
Roll hips "up" as you squeeze lower abs, avoid swinging
Set up a comfortable arch, 1-2 second pause on chest,
explode off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating
your palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority
for you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower
back to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus
on squeezing your forearms
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
2-second eccentric. Lean away from the cable, focus on
squeezing your delts
Focus on squeezing your shoulder blades together, pull with
your elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left
elbow to right knee, right elbow to left knee
Press onto your toes
Perform as many reps as you can to hit target RPE
Notes
Sit back and down, 15° toe flare, drive your knees out
laterally
Sit back and down, 15° toe flare, drive your knees out
laterally
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels
into the ball
1.5x shoulder width grip, pull your chest to the bar
10 reps with good control + 2 reps with moderate
cheating/momentum
Squeeze your glutes, don't pull from your arms
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority
for you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Tilt the dumbbell such that your pinky comes up first
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower
back to round
Press onto your toes. 4-second eccentric
Focus on squeezing the upper traps at the top
Keep your shoulder joint hyperextended (elbow behind torso)
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Swing the weight "out", not "back"
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
Swing the weight "out", not "up"
Keep a flat back, pull your elbows back at 45 degree angle
Focus on driving your knees out
First 7 reps bottom half of ROM, next 7 reps top half of ROM,
last 7 reps full ROM
Focus on flexing your spine. Avoid yanking with your arms
1-2 second pause at the bottom of each rep
Squeeze your pecs
Notes
Sit back and down, 15° toe flare, drive your knees out
laterally
Sit back and down, 15° toe flare, drive your knees out
laterally
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels
into the ball
Supinated (underhand) shoulder width grip, pull with lats
10 reps with good control + 2 reps with moderate
cheating/momentum
Squeeze your glutes, don't pull from your arms
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority
for you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower
back to round
Press onto your toes. 4-second eccentric
Focus on squeezing the upper traps at the top
Keep your shoulder joint hyperextended (elbow behind torso)
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Swing the weight "out", not "back"
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
Swing the weight "out", not "up"
Keep a flat back, pull your elbows back at 45 degree angle
Focus on driving your knees out
First 7 reps bottom half of ROM, next 7 reps top half of ROM,
last 7 reps full ROM
Focus on flexing your spine. Avoid yanking with your arms
1-2 second pause at the bottom of each rep
Squeeze your pecs
Notes
Sit back and down, 15° toe flare, drive your knees out
laterally
Sit back and down, 15° toe flare, drive your knees out
laterally
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels
into the ball
Supinated (underhand) shoulder width grip, pull with lats
10 reps with good control + 2 reps with moderate
cheating/momentum
Squeeze your glutes, don't pull from your arms
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority
for you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower
back to round
Press onto your toes. 4-second eccentric
Focus on squeezing the upper traps at the top
Keep your shoulder joint hyperextended (elbow behind torso)
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Swing the weight "out", not "back"
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
Swing the weight "out", not "up"
Keep a flat back, pull your elbows back at 45 degree angle
Focus on driving your knees out
First 7 reps bottom half of ROM, next 7 reps top half of ROM,
last 7 reps full ROM
Focus on flexing your spine. Avoid yanking with your arms
1-2 second pause at the bottom of each rep
Squeeze your pecs
Notes
Sit back and down, 15° toe flare, drive your knees out
laterally
Sit back and down, 15° toe flare, drive your knees out
laterally
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels
into the ball
Supinated (underhand) shoulder width grip, pull with lats
10 reps with good control + 2 reps with moderate
cheating/momentum
Squeeze your glutes, don't pull from your arms
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority
for you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower
back to round
Press onto your toes. 4-second eccentric
Focus on squeezing the upper traps at the top
Keep your shoulder joint hyperextended (elbow behind torso)
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Swing the weight "out", not "back"
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
Swing the weight "out", not "up"
Keep a flat back, pull your elbows back at 45 degree angle
Focus on driving your knees out
First 7 reps bottom half of ROM, next 7 reps top half of ROM,
last 7 reps full ROM
Focus on flexing your spine. Avoid yanking with your arms
1-2 second pause at the bottom of each rep
Perform as many reps as you can to hit target RPE
Notes
Sit back and down, 15° toe flare, drive your knees out
laterally
Speed reps - press bar explosively off chest
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Press your pinky into the bar harder than your
pointer finger
Focus on flexing your lower back
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating
your palms to face the floor
Explosive reps off the floor - should feel light and fast
Fully protract at bottom, retract at top
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
Pull with your chest to the bar
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Low/medium/high foot placement, don't allow your lower
back to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus
on squeezing your forearms
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
Practice set up and explosive technique for AMRAPs next
week
Focus on squeezing your shoulder blades together, pull with
your elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left
elbow to right knee, right elbow to left knee
1-2 second pause at the bottom of each rep
Perform as many reps as you can to hit target RPE
Notes
As many reps as possible (AMRAP) - Always use a spotter and
good technique
Sit back and down, 15° toe flare, drive your knees out
laterally
Very light weight - avoid interference with bench AMRAP
tomorrow
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Press your pinky into the bar harder than your
pointer finger
Focus on flexing your lower back
As many reps as possible (AMRAP) - Always use a spotter and
good technique
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating
your palms to face the floor
Very light weight to avoid interference with deadlift AMRAPs
on Day 4
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
Pull with your chest to the bar
Pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower
back to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus
on squeezing your forearms
As many reps as possible (AMRAP) - Always use a spotter and
good technique
Brace your lats, chest tall, hips high, pull the slack out of the
bar prior to moving it off the ground
Constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection
with middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your
head out of the way, press up and slightly back
2-second eccentric. Lean away from the cable, focus on
squeezing your delts
Focus on squeezing your shoulder blades together, pull with
your elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left
elbow to right knee, right elbow to left knee
Press onto your toes
Squeeze your pecs