Jeff Nippard's Essentials Pr
Week 1
Full Body A
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
Flat DB Press (Heavy)
2-3
1
4-6
Flat DB Press (Back off)
0
1
8-10
Romanian Deadlift
2
2
8-10
2-Grip Lat Pulldown
1
2
10-12
DB Walking Lunge
1
1
8-10 per leg
DB Skull Crusher
1
1
12-15
DB Lateral Raise
1
1
12-15
(dropset)
Seated Calf Raise
1
1
12-15
(dropset)
Sugges
Hack Squat (Heavy)
2-3
1
4-6
Hack Squat (Back off)
0
1
8-10
Incline DB Press
2
2
8-10
Seated Hamstring Curl
1
1
10-12
(dropset)
T-Bar Row
1
2
10-12
EZ Bar Curl
1
1
12-15
(dropset)
Cable Crunch
0
1
12-15
(dropset)
Full Body B
Sugges
Week 2
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
Flat DB Press (Heavy)
2-3
1
4-6
Flat DB Press (Back off)
0
1
8-10
Full Body A
Romanian Deadlift
2
2
8-10
2-Grip Lat Pulldown
1
2
10-12
DB Walking Lunge
1
1
8-10 per leg
DB Skull Crusher
1
1
12-15
DB Lateral Raise
1
1
12-15
(dropset)
Seated Calf Raise
1
1
12-15
(dropset)
Sugges
Hack Squat (Heavy)
2-3
1
4-6
Hack Squat (Back off)
0
1
8-10
Incline DB Press
2
2
8-10
Seated Hamstring Curl
1
1
10-12
(dropset)
T-Bar Row
1
2
10-12
EZ Bar Curl
1
1
12-15
(dropset)
Cable Crunch
0
1
12-15
(dropset)
Full Body B
Sugges
Week 3
Full Body A
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
Flat DB Press (Heavy)
2-3
1
4-6
Flat DB Press (Back off)
0
1
8-10
Romanian Deadlift
2
2
8-10
2-Grip Lat Pulldown
1
2
10-12
DB Walking Lunge
1
1
8-10 per leg
DB Skull Crusher
1
1
12-15
Full Body A
DB Lateral Raise
1
1
12-15
(dropset)
Seated Calf Raise
1
1
12-15
(dropset)
Sugges
Hack Squat (Heavy)
2-3
1
4-6
Hack Squat (Back off)
0
1
8-10
Incline DB Press
2
2
8-10
Seated Hamstring Curl
1
1
10-12
(dropset)
T-Bar Row
1
2
10-12
EZ Bar Curl
1
1
12-15
(dropset)
Cable Crunch
0
1
12-15
(dropset)
Full Body B
Sugges
Week 4
Full Body A
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
Flat DB Press (Heavy)
2-3
1
4-6
Flat DB Press (Back off)
0
1
8-10
Romanian Deadlift
2
2
8-10
2-Grip Lat Pulldown
1
2
10-12
DB Walking Lunge
1
1
8-10 per leg
DB Skull Crusher
1
1
12-15
DB Lateral Raise
1
1
12-15
(dropset)
Seated Calf Raise
1
1
12-15
(dropset)
Sugges
Hack Squat (Heavy)
2-3
1
4-6
Hack Squat (Back off)
0
1
8-10
Incline DB Press
2
2
8-10
Seated Hamstring Curl
1
1
10-12
(dropset)
T-Bar Row
1
2
10-12
EZ Bar Curl
1
1
12-15
(dropset)
Cable Crunch
0
1
12-15
(dropset)
Full Body B
Sugges
Week 5
Full Body A
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
DB Romanian Deadlift
1-2
2
8-10
Weighted Dip (Heavy)
2-3
1
6-8
Weighted Dip (Back off)
0
1
10-12
DB Step Up
1
1
10-12 per leg
2-Grip Pullup
2
2
8-10
Cable Lateral Raise
1
1
12-15
(dropset)
Cable Triceps Kickback
1
1
10-12
(dropset)
Leg Press Toe Press
1
1
15-20
Sugges
Incline Machine Press
1-2
2
8-10
Single-Leg Leg Press (Heavy)
2-3
1
6-8 per leg
Single-Leg Leg Press (Back off)
0
1
10-12 per leg
Pendlay Row
2
2
8-10
Glute-Ham Raise
1
1
10-12
Full Body B
Full Body B
Spider Curl
1
1
12-15
(dropset)
Hanging Leg Raise
0
1
12-15
Sugges
Week 6
Full Body A
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
DB Romanian Deadlift
1-2
2
8-10
Weighted Dip (Heavy)
2-3
1
6-8
Weighted Dip (Back off)
0
1
10-12
DB Step Up
1
1
10-12 per leg
2-Grip Pullup
2
2
8-10
Cable Lateral Raise
1
1
12-15
(dropset)
Cable Triceps Kickback
1
1
10-12
(dropset)
Leg Press Toe Press
1
1
15-20
Sugges
Incline Machine Press
1-2
2
8-10
Single-Leg Leg Press (Heavy)
2-3
1
6-8 per leg
Single-Leg Leg Press (Back off)
0
1
10-12 per leg
Pendlay Row
2
2
8-10
Glute-Ham Raise
1
1
10-12
Spider Curl
1
1
12-15
(dropset)
Hanging Leg Raise
0
1
12-15
Full Body B
Sugges
Week 7
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
DB Romanian Deadlift
1-2
2
8-10
Full Body A
Weighted Dip (Heavy)
2-3
1
6-8
Weighted Dip (Back off)
0
1
10-12
DB Step Up
1
1
10-12 per leg
2-Grip Pullup
2
2
8-10
Cable Lateral Raise
1
1
12-15
(dropset)
Cable Triceps Kickback
1
1
10-12
(dropset)
Leg Press Toe Press
1
1
15-20
Sugges
Incline Machine Press
1-2
2
8-10
Single-Leg Leg Press (Heavy)
2-3
1
6-8 per leg
Single-Leg Leg Press (Back off)
0
1
10-12 per leg
Pendlay Row
2
2
8-10
Glute-Ham Raise
1
1
10-12
Spider Curl
1
1
12-15
(dropset)
Hanging Leg Raise
0
1
12-15
Full Body B
Sugges
Week 8
Full Body A
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
DB Romanian Deadlift
1-2
2
8-10
Weighted Dip (Heavy)
2-3
1
6-8
Weighted Dip (Back off)
0
1
10-12
DB Step Up
1
1
10-12 per leg
2-Grip Pullup
2
2
8-10
Cable Lateral Raise
1
1
12-15
(dropset)
Full Body A
Cable Triceps Kickback
1
1
10-12
(dropset)
Leg Press Toe Press
1
1
15-20
Sugges
Incline Machine Press
1-2
2
8-10
Single-Leg Leg Press (Heavy)
2-3
1
6-8 per leg
Single-Leg Leg Press (Back off)
0
1
10-12 per leg
Pendlay Row
2
2
8-10
Glute-Ham Raise
1
1
10-12
Spider Curl
1
1
12-15
(dropset)
Hanging Leg Raise
0
1
12-15
Full Body B
Sugges
Week 9
Full Body A
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
Slight Incline DB Press (Heavy)
2-3
1
4-6
Slight Incline DB Press (Back off)
0
1
8-10
Romanian Deadlift
2
2
10-12
Machine Pulldown
2
2
10-12
(dropset)
DB Bulgarian Split Squat
1
1
8-10 per leg
Triceps Pressdown
1
1
12-15
(dropset)
Machine Lateral Raise
1
1
10-12
(dropset)
Standing Calf Raise
1
2
12-15
Sugges
Full Body B
Machine Squat (Heavy)
2-3
1
4-6
Machine Squat (Back off)
0
1
8-10
Full Body B
Standing DB Arnold Press
2
2
8-10
Nordic Ham Curl
1
1
8-10
Meadows Row
2
2
10-12
Inverse Zottman Curl
1
1
10-12
(dropset)
Pec Deck
1
1
10-12
(dropset)
Sugges
Week 10
Full Body A
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
Slight Incline DB Press (Heavy)
2-3
1
4-6
Slight Incline DB Press (Back off)
0
1
8-10
Romanian Deadlift
2
2
10-12
Machine Pulldown
2
2
10-12
(dropset)
DB Bulgarian Split Squat
1
1
8-10 per leg
Triceps Pressdown
1
1
12-15
(dropset)
Machine Lateral Raise
1
1
10-12
(dropset)
Standing Calf Raise
1
2
12-15
Sugges
Full Body B
Machine Squat (Heavy)
2-3
1
4-6
Machine Squat (Back off)
0
1
8-10
Standing DB Arnold Press
2
2
8-10
Nordic Ham Curl
1
1
8-10
Meadows Row
2
2
10-12
Inverse Zottman Curl
1
1
10-12
(dropset)
Pec Deck
1
1
10-12
(dropset)
Sugges
Week 11
Full Body A
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
Slight Incline DB Press (Heavy)
2-3
1
4-6
Slight Incline DB Press (Back off)
0
1
8-10
Romanian Deadlift
2
2
10-12
Machine Pulldown
2
2
10-12
(dropset)
DB Bulgarian Split Squat
1
1
8-10 per leg
Triceps Pressdown
1
1
12-15
(dropset)
Machine Lateral Raise
1
1
10-12
(dropset)
Standing Calf Raise
1
2
12-15
Sugges
Full Body B
Machine Squat (Heavy)
2-3
1
4-6
Machine Squat (Back off)
0
1
8-10
Standing DB Arnold Press
2
2
8-10
Nordic Ham Curl
1
1
8-10
Meadows Row
2
2
10-12
Inverse Zottman Curl
1
1
10-12
(dropset)
Pec Deck
1
1
10-12
(dropset)
Sugges
Week 12
Full Body A
Exercise
Warm-up Sets (see
page 15 for details)
Working Sets
Reps
Slight Incline DB Press (Heavy)
2-3
1
4-6
Slight Incline DB Press (Back off)
0
1
8-10
Full Body A
Romanian Deadlift
2
2
10-12
Machine Pulldown
2
2
10-12
(dropset)
DB Bulgarian Split Squat
1
1
8-10 per leg
Triceps Pressdown
1
1
12-15
(dropset)
Machine Lateral Raise
1
1
10-12
(dropset)
Standing Calf Raise
1
2
12-15
Sugges
Full Body B
Machine Squat (Heavy)
2-3
1
4-6
Machine Squat (Back off)
0
1
8-10
Standing DB Arnold Press
2
2
8-10
Nordic Ham Curl
1
1
8-10
Meadows Row
2
2
10-12
Inverse Zottman Curl
1
1
10-12
(dropset)
Pec Deck
1
1
10-12
(dropset)
Sugges
Essentials Program - 2x/Week Spreadsheet
Copyright 2022 by Jeff Nippard. All ri
Load
Substitution
Option 1
Substitution
Option 2
RPE
Rest
8-9
~3 min
Machine Chest Press Weighted Dip
9-10
~3 min
Machine Chest Press Weighted Dip
8-9
~2 min
DB Romanian Deadlift
45° Hyperextension
9-10
~2 min
9-10
~1.5 min
Smith Machine Lunge DB Step Up
10
~1.5 min
Overhead Cable Tricep
DBExtension
French Press
10
~1.5 min
Cable Lateral RaiseMachine Lateral Raise
10
~1.5 min
Standing Calf RaiseLeg Press Toe Press
2-Grip Pull-up
Machine Pulldown
Suggested 2-3 Rest Days
8-9
~3 min
Machine Squat
Leg Press
8-9
~3 min
Machine Squat
Leg Press
8-9
~2 min
Incline Machine Press
Incline Smith Machine Press
10
~1.5 min
Nordic Ham Curl
9-10
~1.5 min
Helms DB Row
10
~1.5 min
DB Curl
10
~1.5 min
Lying Leg Curl
Chest-Supported Machine Row
Cable EZ-Curl
Machine Crunch Plate-weighted Crunch
Suggested 2-3 Rest Days
Load
Substitution
Option 1
Substitution
Option 2
RPE
Rest
8-9
~3 min
Machine Chest Press Weighted Dip
9-10
~3 min
Machine Chest Press Weighted Dip
8-9
~2 min
9-10
~2 min
9-10
~1.5 min
Smith Machine Lunge DB Step Up
10
~1.5 min
Overhead Cable Tricep
DBExtension
French Press
10
~1.5 min
Cable Lateral RaiseMachine Lateral Raise
10
~1.5 min
Standing Calf RaiseLeg Press Toe Press
DB Romanian Deadlift
45° Hyperextension
2-Grip Pull-up
Machine Pulldown
Suggested 2-3 Rest Days
8-9
~3 min
Machine Squat
Leg Press
8-9
~3 min
Machine Squat
Leg Press
8-9
~2 min
Incline Machine Press
Incline Smith Machine Press
10
~1.5 min
Nordic Ham Curl
9-10
~1.5 min
Helms DB Row
10
~1.5 min
DB Curl
10
~1.5 min
Lying Leg Curl
Chest-Supported Machine Row
Cable EZ-Curl
Machine Crunch Plate-weighted Crunch
Suggested 2-3 Rest Days
Load
Substitution
Option 1
Substitution
Option 2
RPE
Rest
8-9
~3 min
Machine Chest Press Weighted Dip
9-10
~3 min
Machine Chest Press Weighted Dip
8-9
~2 min
DB Romanian Deadlift
45° Hyperextension
9-10
~2 min
9-10
~1.5 min
Smith Machine Lunge DB Step Up
10
~1.5 min
Overhead Cable Tricep
DBExtension
French Press
2-Grip Pull-up
Machine Pulldown
10
~1.5 min
Cable Lateral RaiseMachine Lateral Raise
10
~1.5 min
Standing Calf RaiseLeg Press Toe Press
Suggested 2-3 Rest Days
8-9
~3 min
Machine Squat
Leg Press
8-9
~3 min
Machine Squat
Leg Press
8-9
~2 min
Incline Machine Press
Incline Smith Machine Press
10
~1.5 min
Nordic Ham Curl
9-10
~1.5 min
Helms DB Row
10
~1.5 min
DB Curl
10
~1.5 min
Lying Leg Curl
Chest-Supported Machine Row
Cable EZ-Curl
Machine Crunch Plate-weighted Crunch
Suggested 2-3 Rest Days
Load
Substitution
Option 1
Substitution
Option 2
RPE
Rest
8-9
~3 min
Machine Chest Press Weighted Dip
9-10
~3 min
Machine Chest Press Weighted Dip
8-9
~2 min
DB Romanian Deadlift
45° Hyperextension
9-10
~2 min
9-10
~1.5 min
Smith Machine Lunge DB Step Up
10
~1.5 min
Overhead Cable Tricep
DBExtension
French Press
10
~1.5 min
Cable Lateral RaiseMachine Lateral Raise
10
~1.5 min
Standing Calf RaiseLeg Press Toe Press
Suggested 2-3 Rest Days
2-Grip Pull-up
Machine Pulldown
8-9
~3 min
Machine Squat
Leg Press
8-9
~3 min
Machine Squat
Leg Press
8-9
~2 min
Incline Machine Press
Incline Smith Machine Press
10
~1.5 min
Nordic Ham Curl
9-10
~1.5 min
Helms DB Row
10
~1.5 min
DB Curl
10
~1.5 min
Lying Leg Curl
Chest-Supported Machine Row
Cable EZ-Curl
Machine Crunch Plate-weighted Crunch
Suggested 2-3 Rest Days
Load
Substitution
Option 1
Substitution
Option 2
RPE
Rest
8-9
~2 min
Romanian Deadlift 45° Hyperextension
8-9
~3 min
Machine Chest Press Flat DB Press
9-10
~3 min
Machine Chest Press Flat DB Press
9-10
~1.5 min
Smith Machine Lunge
DB Walking Lunge
9-10
~2 min
Machine Pulldown 2-Grip Lat Pulldown
9-10
~1.5 min
Machine Lateral Raise
DB Lateral Raise
9-10
~1.5 min
Triceps Pressdown DB Triceps Kickback
10
0 min
Standing Calf Raise Seated Calf Raise
9-10
~2 min
Incline Smith MachineIncline
PressDB Press
8-9
~3 min
Machine Squat
Hack Squat
8-9
~3 min
Machine Squat
Hack Squat
9-10
~2 min
T-Bar Row
Seated Cable Row
10
~1.5 min
Nordic Ham Curl
Lying Leg Curl
Suggested 2-3 Rest Days
10
~1.5 min
DB Preacher Curl Bayesian Cable Curl
10
~1.5 min
Roman Chair CrunchReverse Crunch
Suggested 2-3 Rest Days
Load
Substitution
Option 1
Substitution
Option 2
RPE
Rest
8-9
~2 min
Romanian Deadlift 45° Hyperextension
8-9
~3 min
Machine Chest Press Flat DB Press
9-10
~3 min
Machine Chest Press Flat DB Press
9-10
~1.5 min
Smith Machine Lunge
DB Walking Lunge
9-10
~2 min
Machine Pulldown 2-Grip Lat Pulldown
9-10
~1.5 min
Machine Lateral Raise
DB Lateral Raise
9-10
~1.5 min
Triceps Pressdown DB Triceps Kickback
10
0 min
Standing Calf Raise Seated Calf Raise
9-10
~2 min
Incline Smith MachineIncline
PressDB Press
8-9
~3 min
Machine Squat
Hack Squat
8-9
~3 min
Machine Squat
Hack Squat
9-10
~2 min
T-Bar Row
Seated Cable Row
10
~1.5 min
Nordic Ham Curl
Lying Leg Curl
10
~1.5 min
DB Preacher Curl Bayesian Cable Curl
10
~1.5 min
Roman Chair CrunchReverse Crunch
Suggested 2-3 Rest Days
Suggested 2-3 Rest Days
Load
RPE
Rest
8-9
~2 min
Substitution
Option 1
Substitution
Option 2
Romanian Deadlift 45° Hyperextension
8-9
~3 min
Machine Chest Press Flat DB Press
9-10
~3 min
Machine Chest Press Flat DB Press
9-10
~1.5 min
Smith Machine Lunge
DB Walking Lunge
9-10
~2 min
Machine Pulldown 2-Grip Lat Pulldown
9-10
~1.5 min
Machine Lateral Raise
DB Lateral Raise
9-10
~1.5 min
Triceps Pressdown DB Triceps Kickback
10
0 min
Standing Calf Raise Seated Calf Raise
9-10
~2 min
Incline Smith MachineIncline
PressDB Press
8-9
~3 min
Machine Squat
Hack Squat
8-9
~3 min
Machine Squat
Hack Squat
9-10
~2 min
T-Bar Row
Seated Cable Row
10
~1.5 min
Nordic Ham Curl
Lying Leg Curl
10
~1.5 min
DB Preacher Curl Bayesian Cable Curl
10
~1.5 min
Roman Chair CrunchReverse Crunch
Suggested 2-3 Rest Days
Suggested 2-3 Rest Days
Load
Substitution
Option 1
Substitution
Option 2
RPE
Rest
8-9
~2 min
Romanian Deadlift 45° Hyperextension
8-9
~3 min
Machine Chest Press Flat DB Press
9-10
~3 min
Machine Chest Press Flat DB Press
9-10
~1.5 min
Smith Machine Lunge
DB Walking Lunge
9-10
~2 min
Machine Pulldown 2-Grip Lat Pulldown
9-10
~1.5 min
Machine Lateral Raise
DB Lateral Raise
9-10
~1.5 min
Triceps Pressdown DB Triceps Kickback
10
0 min
Standing Calf Raise Seated Calf Raise
9-10
~2 min
Incline Smith MachineIncline
PressDB Press
8-9
~3 min
Machine Squat
Hack Squat
8-9
~3 min
Machine Squat
Hack Squat
9-10
~2 min
T-Bar Row
Seated Cable Row
10
~1.5 min
Nordic Ham Curl
Lying Leg Curl
10
~1.5 min
DB Preacher Curl Bayesian Cable Curl
10
~1.5 min
Roman Chair CrunchReverse Crunch
Suggested 2-3 Rest Days
Suggested 2-3 Rest Days
Load
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-9
~3 min
Flat DB Press
Weighted Dip
9-10
~3 min
Flat DB Press
Weighted Dip
8-9
~2 min
DB Romanian Deadlift
45° Hyperextension
9-10
~2 min
2-Grip Lat Pulldown Weighted Pullup
8-9
~1.5 min
DB Walking Lunge
9-10
~1.5 min
Cable Triceps Kickback
DB Triceps Kickback
10
~1.5 min
DB Lateral Raise Cable Lateral Raise
10
~1.5 min
Seated Calf Raise Leg Press Toe Press
DB Step Up
Suggested 2-3 Rest Days
8-9
~3 min
Hack Squat
Leg Press
8-9
~3 min
Hack Squat
Leg Press
9-10
~2 min
10
~1.5 min
Lying Leg Curl
Glute-Ham Raise
9-10
~2 min
Single-Arm DB Row
Pendlay Row
10
~1.5 min
Hammer Curl
DB Curl
10
~1.5 min
Cable Flye
DB Flye
Seated DB ShoulderMachine
Press Shoulder Press
Suggested 2-3 Rest Days
Load
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-9
~3 min
Flat DB Press
Weighted Dip
9-10
~3 min
Flat DB Press
Weighted Dip
8-9
~2 min
DB Romanian Deadlift
45° Hyperextension
9-10
~2 min
2-Grip Lat Pulldown Weighted Pullup
8-9
~1.5 min
DB Walking Lunge
9-10
~1.5 min
Cable Triceps Kickback
DB Triceps Kickback
10
~1.5 min
DB Lateral Raise Cable Lateral Raise
10
~1.5 min
Seated Calf Raise Leg Press Toe Press
DB Step Up
Suggested 2-3 Rest Days
8-9
~3 min
Hack Squat
Leg Press
8-9
~3 min
Hack Squat
Leg Press
9-10
~2 min
10
~1.5 min
Lying Leg Curl
Glute-Ham Raise
9-10
~2 min
Single-Arm DB Row
Pendlay Row
10
~1.5 min
Hammer Curl
DB Curl
Seated DB ShoulderMachine
Press Shoulder Press
10
~1.5 min
Cable Flye
DB Flye
Suggested 2-3 Rest Days
Load
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-9
~3 min
Flat DB Press
Weighted Dip
9-10
~3 min
Flat DB Press
Weighted Dip
8-9
~2 min
DB Romanian Deadlift
45° Hyperextension
9-10
~2 min
2-Grip Lat Pulldown Weighted Pullup
8-9
~1.5 min
DB Walking Lunge
9-10
~1.5 min
Cable Triceps Kickback
DB Triceps Kickback
10
~1.5 min
DB Lateral Raise Cable Lateral Raise
10
~1.5 min
Seated Calf Raise Leg Press Toe Press
DB Step Up
Suggested 2-3 Rest Days
8-9
~3 min
Hack Squat
Leg Press
8-9
~3 min
Hack Squat
Leg Press
9-10
~2 min
10
~1.5 min
Lying Leg Curl
Glute-Ham Raise
9-10
~2 min
Single-Arm DB Row
Pendlay Row
10
~1.5 min
Hammer Curl
DB Curl
10
~1.5 min
Cable Flye
DB Flye
Seated DB ShoulderMachine
Press Shoulder Press
Suggested 2-3 Rest Days
Load
RPE
Rest
Substitution
Option 1
Substitution
Option 2
8-9
~3 min
Flat DB Press
Weighted Dip
9-10
~3 min
Flat DB Press
Weighted Dip
8-9
~2 min
DB Romanian Deadlift
45° Hyperextension
9-10
~2 min
2-Grip Lat Pulldown Weighted Pullup
8-9
~1.5 min
DB Walking Lunge
9-10
~1.5 min
Cable Triceps Kickback
DB Triceps Kickback
10
~1.5 min
DB Lateral Raise Cable Lateral Raise
10
~1.5 min
Seated Calf Raise Leg Press Toe Press
DB Step Up
Suggested 2-3 Rest Days
8-9
~3 min
Hack Squat
Leg Press
8-9
~3 min
Hack Squat
Leg Press
9-10
~2 min
10
~1.5 min
Lying Leg Curl
Glute-Ham Raise
9-10
~2 min
Single-Arm DB Row
Pendlay Row
10
~1.5 min
Hammer Curl
DB Curl
10
~1.5 min
Cable Flye
DB Flye
Suggested 2-3 Rest Days
Seated DB ShoulderMachine
Press Shoulder Press
preadsheet
Copyright 2022 by Jeff Nippard. All rights reserved.
Notes
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight
Do first set wide overhand (1.5x shoulder width), second set
underhand (1x shoulder width)
Take medium strides, let your torso lean forward
Arc the dumbbells behind your head, constant tension on
triceps
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells "out"
not "up", mind muscle connection with middle fibers
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Press all the way up to
your toes, stretch your calves at the bottom, don't bounce
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
Squeeze your shoulder blades at the top, control the weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Arc the bar "out" not "up",
focus on squeezing your biceps
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Round your back as you
crunch.
Notes
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight
Do first set wide overhand (1.5x shoulder width), second set
underhand (1x shoulder width)
Take medium strides, let your torso lean forward
Arc the dumbbells behind your head, constant tension on
triceps
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells "out"
not "up", mind muscle connection with middle fibers
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Press all the way up to
your toes, stretch your calves at the bottom, don't bounce
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
Squeeze your shoulder blades at the top, control the weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Arc the bar "out" not "up",
focus on squeezing your biceps
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Round your back as you
crunch.
Notes
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight
Do first set wide overhand (1.5x shoulder width), second set
underhand (1x shoulder width)
Take medium strides, let your torso lean forward
Arc the dumbbells behind your head, constant tension on
triceps
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells "out"
not "up", mind muscle connection with middle fibers
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Press all the way up to
your toes, stretch your calves at the bottom, don't bounce
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
Squeeze your shoulder blades at the top, control the weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Arc the bar "out" not "up",
focus on squeezing your biceps
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Round your back as you
crunch.
Notes
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on mind-muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight
Do first set wide overhand (1.5x shoulder width), second set
underhand (1x shoulder width)
Take medium strides, let your torso lean forward
Arc the dumbbells behind your head, constant tension on
triceps
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells "out"
not "up", mind muscle connection with middle fibers
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Press all the way up to
your toes, stretch your calves at the bottom, don't bounce
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
Squeeze your shoulder blades at the top, control the weight
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Arc the bar "out" not "up",
focus on squeezing your biceps
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Round your back as you
crunch.
Notes
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Use a box height that places your working leg's thigh at
parallel when your other foot is on the ground
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Lean slightly forward, lock
your elbow behind your torso (shoulder hyperextension)
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
45° incline, focus on squeezing your chest
High and wide foot positioning, start with weaker leg
High and wide foot positioning, start with weaker leg
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Keep your hips straight, do Nordic ham curls if no GHR
machine
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest against
an incline bench, curl with your elbows slightly in front of
you
Knees to chest, controlled reps, straighten legs more to
increase difficulty
Notes
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Use a box height that places your working leg's thigh at
parallel when your other foot is on the ground
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Lean slightly forward, lock
your elbow behind your torso (shoulder hyperextension)
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
45° incline, focus on squeezing your chest
High and wide foot positioning, start with weaker leg
High and wide foot positioning, start with weaker leg
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Keep your hips straight, do Nordic ham curls if no GHR
machine
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest against
an incline bench, curl with your elbows slightly in front of
you
Knees to chest, controlled reps, straighten legs more to
increase difficulty
Notes
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Use a box height that places your working leg's thigh at
parallel when your other foot is on the ground
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Lean slightly forward, lock
your elbow behind your torso (shoulder hyperextension)
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
45° incline, focus on squeezing your chest
High and wide foot positioning, start with weaker leg
High and wide foot positioning, start with weaker leg
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Keep your hips straight, do Nordic ham curls if no GHR
machine
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest against
an incline bench, curl with your elbows slightly in front of
you
Knees to chest, controlled reps, straighten legs more to
increase difficulty
Notes
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Use a box height that places your working leg's thigh at
parallel when your other foot is on the ground
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Lean slightly forward, lock
your elbow behind your torso (shoulder hyperextension)
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
45° incline, focus on squeezing your chest
High and wide foot positioning, start with weaker leg
High and wide foot positioning, start with weaker leg
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Keep your hips straight, do Nordic ham curls if no GHR
machine
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest against
an incline bench, curl with your elbows slightly in front of
you
Knees to chest, controlled reps, straighten legs more to
increase difficulty
Notes
15° bench angle. Tuck your elbows slightly
15° bench angle. Tuck your elbows slightly
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Think about pulling your elbows "down" and "in". Last set
only do a dropset: perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
Start with your weaker leg. Squat deep
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
triceps to move the weight
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
lateral delt to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying leg
curl
Brace with your non-working hand against your knee, stay
light, emphasize form
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands
Notes
15° bench angle. Tuck your elbows slightly
15° bench angle. Tuck your elbows slightly
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Think about pulling your elbows "down" and "in". Last set
only do a dropset: perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
Start with your weaker leg. Squat deep
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
triceps to move the weight
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
lateral delt to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying leg
curl
Brace with your non-working hand against your knee, stay
light, emphasize form
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands
Notes
15° bench angle. Tuck your elbows slightly
15° bench angle. Tuck your elbows slightly
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Think about pulling your elbows "down" and "in". Last set
only do a dropset: perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
Start with your weaker leg. Squat deep
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
triceps to move the weight
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
lateral delt to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying leg
curl
Brace with your non-working hand against your knee, stay
light, emphasize form
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands
Notes
15° bench angle. Tuck your elbows slightly
15° bench angle. Tuck your elbows slightly
Maintain a neutral lower back, set your hips back, don't
allow your spine to round
Think about pulling your elbows "down" and "in". Last set
only do a dropset: perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
Start with your weaker leg. Squat deep
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
triceps to move the weight
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
lateral delt to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the negative.
Smooth and consistent rep tempo.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying leg
curl
Brace with your non-working hand against your knee, stay
light, emphasize form
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands