F U NDA M E N T A L S
HY P E R T R O P H Y
PROGRAM
WR I T E N B Y
J E F NI P A R D
DISCLA M ER
NodevAlr.s githlbsopfmarka pdebosyurcmena ,sna
meor,cintedulgpa,crih n pdatgoncriebh,y
omfrniya ets lviregaotsn wiwrehtoupnmr i , ohrtuaeifns
ofmebsaqcintrhupxewiv roselcit.ba odircen
WedolhusatbenwrRIofahstecdnrui/ esafobti
omfrniehtu maointa gnahdceovprsyibawet mi htne bsihotwaek s
wrdnawheti.rs ne
miL D/byoatifLl macsi oWafre Wh:ytnardstof beiuhsaort e li
onwk gdmaihabecpsrot,klginaetpsor k
ocmwaryawiuseitnhoprbc fstnkeohptl
midalycsnpe miynas pdeilwaofsmetnar ofsentbryailhc
pNoraluc.oiets wamaytnarsevi tnpderxsoabl yc
pormmaniedrhaotcgslindehvT onty.slaire
dolhwusa witYoscnyame.ihtusralcipobyuftes dlaci
loainspefr beofr bgnei yna esicrx pogmra .
mtaedrn hiotbf-sakneytichpvorT
meoresda i meofretbusia onrdc,litmaerdlci nasor ,tne
pdoiaevrchtlmesneviaortlhue T d.aecliv
Utomfrnid.geahztls eochislwintba-eoihk t
poegsmirac x gnhetofydIuai s. geoyru h,dfktnsai
musa ,eitvcyaruojsnfekihtgplyra nouvwet ,ksirn
omrfhtuadpnegbrsicl odtnage ry,flsotu
mialcdn owk ,intcfsaeouwkrgihfta ,n
bsihot.k
dnoawktyefsrpubiotnlyfekaotyudshrive T
qeopryiumtlah bdrsuicotle,nkghpcBaorfe.stin
wesi mal pdauti,e conxbflrsvdykieuatn o
dnaogcmi,rt .lev tofr
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
3
TABLE OF C NTE S
DISCLAIMER
3
ABOUTME
5
ABOUTTHISPROGRAM
7
KEYTERMS
9
ANAOT MY
12
FREQUENYASTL KEDQUESTIONS
23
WARMUP
28
EXERCISEUBSTIUTIONS
32
RESDAT YSANDTRAININGDAYS
37
FUBL ODYPROGRAM
3
UPPERO/L WERP OGRAM
5
BODYAP RPT OGRAM
71
PROGRAMEXPLAINED
87
TRAININGVARIABLES
1
EXERCISVIE DEOLINKS
4
REFRENCES
10
WithaBcelorfSindegbr iochemfJehasg,dtriyquse
scientkowledgtocmplementhispacxlr enqduirothg
aingtr dcofahingJes.dwomsben’ikadmesbn’odybuildng
tionaldporvincalhmpions,rfealbtu odybuildersan tioly
andWoIPF rldsqualiedwr powHeters.lif haspentdr minarsoBlck
eriodPtzan, coainegtru dntiofalbur dybuildngacdemic
tingse cludingthe2019UltimvidteEa ncBsedCoenc(Ufr EBCehmL), an
ColegandtheUniverstyofIwHea. hasptiornfcmpletingaPhDin
cisenroxtdla  .
fenJtlyivscurCanadwh, ehubisprovdTeucingsaY porgams
forpe olarundtheworld.
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
6
ABOUT HIS PROG AM
WHATHISPROGRAMIS
Befower diventohamyandebchitur anhget por amitself,
Iwantomaeiartcwhlk ainthgsr manualisted toacmpAslish. I’
eprothaug isdocumthepn,rimarygunodlheFfaTmorgentamlsP is
toesablih dengstr hbaewithspecialydfoun ticsae.rlx
espthra8-wT ekporgamsinclude :afulbodyrutine(3 asper
weanupek), r/lowoerutin(4daysperweek)andbodyptsaroliune(5days
perwehelvoTf k).umeandthypesofcinludrx oacinherut
evrysima me, ilar anigoerthqus lyap orpegtiadls
ofyxpure Inoiclv.thwodryouswi, lsethamesultrnigh
oferthuinswhtevroadyustn acodr ingtoyurschedlo
yoainurgtAlpecs.f inludarth e oprvsidtyoh,aucne
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
7
poickarutnseyh dbestandoc,yurhgitave
optinfruganothewouniqeporgamsfor8wesaepk ic.
WHATHISPROGRAMISN’T
undhisFaTmoainrgmP Tentals manualisoted tobeanl-icusv
esocfrualthingedrItialywr. ote thisdocumentasup lement
tomy
aingrudFmT ubeSrisoT Yental
me, anigewithr lbeinformtioan
coedvr inthswoa n’tbecaprAtdiul .he timeofwritngIp,la
undheFaTmtolsr entalsBok(tilesubjcohangwhe), ichwilcover
evrythinga dl ofrmAhemaTtoZ. inpur osefthiporgamisto
porvidetangh bciolea, porgams tcanhbeudx withouaving
understa loftheundrpingsofmyporgammingscieadphilosp. hy
Witshaidelpr,nyochwoe:justnabhr 90pagesintol,
includgafulbowtonamysection(methingId n’thaveco r
inmyundFamubeSrisondTactl),xpYeingthspeci
porgammingpric tlesa y(voumvidetc.),qfrosulnkyie
techniqudemotiansrfcedxh 26uqencs.frit
ifytlo,Seanxpu’r cdnewIwoaine,tr uldostrngeclymmendwatching
my
undFamubeSrisoT Yentals
sincetwi, lhepngstr you aspr ofthe
coneptsbeingdscue .hr
hispTorgamisn’ted toacehrinsuy btinagsclf ehquand
asumesyoadulr hvbasicundert ingofhwtoperfmciserthx
include withpor efmciseyoIfranx’tmuh. ilarocndet
wipth,efroaslvidslnecktofrdemoItialsnr.cmoestrngly
ecormmende tyohauvpc,ersxainltcdfre porvide
fedbackonyurtehiqfonwmovements.
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
8
KEYT RMS
CONCENhecoTRaICtingr: (“positve”)a cft.heli
DB:Dumb el
DOMS:Delayedonstmuscleonr
ECNheloTRICw: ering(“ tv”)aspecoft.hli
EFO:HoTR wdhar yoepu shingMetvloae.rfu edasur withRPE
and/or%1RM.
FREQUEN:HoCY wotenyfudaiclgr venmuscleotvryifnda.
HTRYOPE PHheg:TorwY thof(muscle)ti.
INTENfo:tandr YlSIT .
OL ADhewe:T ightofesanxrc.l
LSRPE:aste
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
9
PERIODTIOZA N:heogTrtianz fgr ovetime.
PROGRESIVOVOERL ADhegT:adrsoulincfept aduponthebdy
duringacsetIx.hon,alyievrspogeivlyr
asinegcr omtingelf pamr etrovimasineg(ulycrweigepht/r so
imporvingtechqu/mind-muscleonti).
ROM:Rangeofmotion.
teRPoE:afpcivdrAtoexn. meeoasurfhwdcultasewaif sona1-0cle,
with10meanigmueswacularfi sachievdAn. RPEof9meansyoucldhave
gotenmoepanRrPEo,f8meansyoucldhavegotnwomoeprtc.s,
TEMPOhesp:T dtwha ictohelfurs.
OV UL MotalmE:T ountfworkpefomedUs. ualyp orximteda soughworking
set.
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
10
FUNCTIONALANAOT MY
Itismpotanrudes thfuncioal toanmyandbiomechanisoft
mainmusclewe’lbgetarin befower canuderst howtobainehsmr .
unctioalFmydetrmineswhtmua etwarsclhndT o. thingso
considerwhenlokigtamusfunctioale’my–itsorgnadtioser.
Mutachoslebn ytedonsfrmastlewopheTrignts.dx
tachmentwhichdoesntmoveandtiohsrcmentwhichmoves
closerthignwhenamuhistecoTangrl.dpf hase,
toashecnrip(alsokwnasthe“poiv”whhase), ichsnormaly
folwedbythecnripas(loweringthweight–alsoknwnasthe“giv”
phase).
QUADRICEPSheq:T uadricepqs(“uad”forhet)
comprisedof urmuedofrtnscl, a“h s”:
qalthisev(“rudwepvastume”), dialsr(“te
dorpectusfm”), oris(themid lepotirnfyup er
thigand),vsuermedius(whicrunsdtea
ectusfmr heqTouadris). ctxen akigh,
thelgofrmabentposintagr hposEitacn.
muscleofthquadhsitownuiqtoesrwhichwe
won’tworyabout muemJustr .ch embtehra
mainactofhequadsitoxen ag(r ht)ekn.
ORIGINhevastimu:T scleorigtnahbodyfemur
(“thigecbusfmrTon”). orisgtenahilum
ofthe“ipbone”
INSERTION:ibT altu oersiy
EXERCISE:qwat,ua lkingue ,xtnsio
e3:QuigurF adricepAns toamy
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
12
HAMSTRINGSheamT: stringeaculy
compxolef urmuscle:mimembanorsu,
semitendaosu,bicepsfmoris(whic
consitfalghedan shodter ).
heamT stringcolevya botxhe
theklng(aofrmaigstr hend
positnabetposainlg,cur)
andxte hip( ushingyorps
forwdarsin, e t).lif
ORIGINhesm:T itendosu,
semimembanodrsu,lgadhe ofte
bicepsfmorisgtenahiscl
hesoTadtrub.fiythe cps
femoris gtenahlisp.r
INSERTION:hesmT itendosua
semimembanorsu tohinerba,
whileboth ngadshoter fthe
bicepsfmotherabisn ul.
EXERCISE:Deoadrmt,lif anidelgt,if
curl
e4:HaigurF mstringAntoamy
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
13
GLUTEALSheg:T lasut(or“”)cmpxolefmuscleonitgfhe
glutesmaximgus,ltemedanius,glteminimAsus. thenamesugth,
glutesmaximgusithelar of,wedbytheglusmedanius,the
smalestguminimhegT lutsma. ximushamultipeorginscludgthe
psacrumelvi, coandyx,thrlumbarfscindmultipoensrcudig
theup rfemurandbIT B.ecausofitbh, lperfomawidevarityof
funcbtios,primarily:
-Hipxtensio( uhyripsfowdar )
-Hipabduction(moveyurthigawoayfrmthemidline)
-Hipoxternali(gyurthi boneutwdar s)
osterip-P lvc(ukngyorbt“in”)u
hesmT alergutmediustlocpyeahf otirnfahepmuetusrcla
andfuctiosprmarilystbzeduringdynamicmovementadship
abdItorig.ucesnahplvidtsonerhfmItismo. ur fectivlys
ainedtr wieqcistrhaxgu de orfsptab,leciyun
movementsuchawalkinguades,hciptrxbdusctiohan,
machinepabductions.
ORIGINhegT:lutsmaximmeus, danius,minimus
origtenahlum.
INSERTION:hegT lutsmaximusandglutesminimus
toinserhlbact(ITirnd) theglua
tuboersiynhfmhegT lutsme. r dtsiuonerh
goterachn fm. ur
EXERCISE:Hipsqwathru,a lkingude,a tlif
matecdhinsa pbduction
e5:GligurF Analsute oamy
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
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PECOT RAetwarhLIST: opectalismur scle(pforht)ledca onyur
chest:poalimar jorandthepcoalismir hepT cto.alismarn jorcanbe
div edintowoadhe s:tclviur o“p erchst”(whicorgtesan
theclavi)ndsr o“lwerchst”(whicorgtesanum).
hepT csatod ucthep ram(bringtheup ramoacrsthebdany),to
ointeralyhsudcvTbjointe.rsal dhoul erxin
aisng(r youp eramupb),thesrnal dont.
ORIGINhep:T ctoalismar jorigtesnahrumhepandT ctolvi.sr
minorigtesadnh3r -5ibs.
INSERTION:heT
pectoalismar jor
tsoinerh
humheT rus.
pectoalismir nor
tsoinerhcad
porces(fnt yur
shoulder).
EXERCISE:Bench
pdes,rumb el
inclepabs,r
dies,povarh
eigurF ecAntoalr 6:P tomy
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
pesr
15
BACK:hebT ackis
comprisedofamasiveweb
ofmusoclef,rthak
simplictywewilony k
gthelar sbckmuscle.
tismhelaT usdotrfi(la
shot)iabr gmusclewhich
orunsfmjustndhera
yourampitalheway
downtohebtmofyur
tsphelabT rimck. arilycto
xtendhsoul er(bing
yourp eramdownwdar )
and ducthesol r
(movingyurelbows
towdar syoumidback).
aphetrTzius( for
isanohgt),erl
musclerunigofmthe
baseofulthdk ownto
themid leofyurin
tisem7:LagurF usDoAnrsi toamy
bWhack. enpo lethink
abouptherynds, onlythikfeup rbes,uthmid leandower
beuprstak gvylwefce aphtrTscol.ev ua
(shrug in yourshldactep),( ulthesodrbladesback), and
xtendhsoul er(pulyoamsbackwdar whenyourlbwaisedr ).
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
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LATS:
ORIGINesta:ndIlicr houmnar
fasci
INSERTION:Humerus
EXERCISE:uptedina ul owns,
chest-upboarwtedT sa,fce
pdul,ae t(isofmetricoan
pevntshoruldxin)
TRAPS:
ORIGIN:Occiptalbone(up aert s),
coespr ndigsupar inouslgaments
forthemidan lowapert s
INSERTION:nuchaligment
EXERCISE:Chest-upboartedT
orwcab,tedlsorwtedas,fc
pdul,ae t(isofmetricoan
pevntscar uldepsiorn)
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
aprAnezius T8:grFtoamy
17
BICEPSheb:T icpsbahr
eatwr o-head muscle
contaigl adhe n a
hesycoTadtrliv .
actoxhelbws(bring
thelbowofrmaigstr hend
positnabetposin),
andsuptehinawrist
(twisthepyunk wdar s).
hebTwhacils,r ichruns
undtheabr icpsbahi,r
isalotrngebow.oexr
e9:BigurFcpAns toamy
ORIGIN:coaridposurce,aglnidtubcler
INSERTION:Radiltuboersy
EXERCISE:uptedina ul owdns,umb elsuptdinagcrl,e-mcableur
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
18
TRIChetricEPpST:slonbackfyourp eramandemar deupofthr
heads:longadheme, dialhentr,cpTdso.leivya
toxendhlbow(bringthelbows
ofrmabentposintagr hed
positn).
ORIGINag:Infr leoidtuabrcle,i
gor ve
INSERTION:Olanoecrpsnula
EXERCISE:Ropetric sxno,
dips,umb,enchulrsk
povesadrh, umb elinc
ricepAns Te10:igurFtoamy
pesr
DEOT L IDhedST:ltoi s(rdeltfosh)ar
comprisedof3denathrios, eltid(h
ofrntdaleh), i (alsoknwnasthemid le
danelt,omif enlycastdk hmedialnet),
theposridelt(aoknwheardTnst l).
anteriodlcsxtheoudaisr(mup),
aldtehr csobducthep ramaiseyo(ru
up eramoutdeclyir sande),thposeri
deltacsobducthesol r(pulthesodrback
whenthlbowaisedr ).
e1:DeigurF ltoidAntoamy
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
19
ORIGIN:Cloacrmvile, ionpsrce,iofsapul
INSERTION:deltoi uboersityfhumerus
EXERCISE:Oveadrh ps,umb elincpbs,ra elbanchtprs,
tedasi,rfcpul
e1:AbigurF domAninal tomy
ABheabST:ugsr webcontaigmanymusclewhichalvesmilar
Whfunctio. entalkigboutheawes, etyparfincgl oetushr
abdomins–whichstemustmacleha ectusabhrT”d“6-pk oac.minsact
toexhsprandi, t xealson(pvtyrulwer
boackfrmchingar wdar s).
ORIGIN:Crestofpubis
INSERTION:Xiphodporces
EXERCISE:Crpunches,lak
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
20
CALVESeahcolvs:rTmpxlcoensitgfwomuscle
–thegoasrcnmius(orgatcfsho)ndr telus.
hegToastrcnmiusthebgmuscleundthbar ck
ofyurkneadthsolimtermua, l sclewhich
runsdtheagosrcdwntoyBurakle. th
goastrcnd leutopanxrhkle( oityur
toesdwn).
ORIGINalndter:L medialcon yefmur
INSERTION:tendocalus
EXERCISEtand: igcalfser
e12:AnigurF toamyoftheCalfMuscle
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
21
FOREARMShewe:T bofmutehausrcl
wecommonlycaforme sperfoma
fewprimaryfunctios:wriswrxoten, ist
xtewrnsio, istupaond,elbow
Wrxioen. isxtoenpulgyorpalm
towdar syouinelbwWr. isxteno
ispulngyorpalmawoayfrmyourine
elbowWr. istuponargyu
handsutycorpihgnk eta
yourevandthg,lbowxioen
ispulngyorfame closertwdar s
yourshledfamcTing(“”).
elbowoexstrnga whenthwrist
isnaported(palmsdown)positn.
ORIGIN:Mostofhepostrimuscle
origtenalph icodylefth
humwherus, asmoer stofheanri
osteri 13:PguF
oarme F Antoamy
e14:AnigurF oametriF
Antoamy
muscleorigtnahecommoonexr
tendo.
INSERTION:enumarhT oerusandvi tonserpbit,umostmuscle
tsoinermeweohrntgs
EXERCISE:Cablesing-armdcurl,aeEZbtifhm21s, meincleru,
dumb supelcr,tdina EZbarcul,weightedpul-
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
2
2: HowmuchmuscleanIxpectogain?
Howyoespur ndtoaigr wilbgearydtminedbygenticfaorsdyu
spainecgtr hsoy(.wcloseytuar genticlmAsit). oarugh
balprkestimtefoaindru maleindv1-2buals,ofmusclegainprmonth
asoeirnbl(12-4 sofmusclegaindorytemFus). edtsia
withabou1yerftingl xpernc,ogswielysoikwdowntorughly0.51lbsofmusclegainprmonth(6-12lbsofmusclegaindyoursecndFay).
pactilr u woose, mencadiv emusclegaintmtesinhalf.
3: Whaintr g earshouldIuse?
aingr seoTptinqarlshedu piecsofquipmentogai
muscleandgWitrih. tbha eingsdvt,inomechalkoriqud
a10mchlk, mpornglevbsqkn,tahoudpsr cnbe
bencialowingyoutmolif ewer ightfcsoe.raxn
YOUCANFINDALOFL MYRECOMMENDEDEQUIPMENAT HEFOOL WINGLINKS:
BTS: EL
tph s:/www.rise.ca/oltnmtinge-lf bts/porducts/l -hobteralf=? je
tph s:/www.rise.ca/oltnmtinge-lf bts/porducts/10mm--blevr t f=ack? je
STRAPS:
tph s:/www.rise.ca/podtinucgs/lf ap-r mef=iltary? j
KNEESLVES:
tph s:/www.rise.ca/poducts/kne-lvgf=?r je
SQUASTHOES:
AdoidwasP hesqt3.1(Trlif ouanymIc using)-
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
Link
24
4: IhavebWhelt. enshouldIwearit?
I wimol dgrwo,nashipobtfeclqunsgteikorf
woI da.neshprotvcfmilu’n mednwegwainblothare mr pu
.ste
5: Iamnotgeintgeomsrf mywoouIsthrk.epogr amnotworking?
[1]
Muscleogniartby udtoecnrias
[2]
lengthcoairs
andlogmuscle
De. layedonstmuscleon(Dr OMSeq)isn’trdu
forhyptebo,uhascrtedi muscledamagemightpolayre
[3]
inhypotre
Wi. tshaidema, ingoalftheporgamistoeablh
engstr hfoudntia,geyoudflinrIact,s. oenrvtime
indtyesohcaurbdyisa ptingadecorvingwh, ichsatulygodthing
forcntiuedporges.
maI:6 gmonitref syv mywoShuod.lstpikrIhegmy mauInlit e?rosnt
oumaY xpye asdrinc oewhenyourstbgintheporgambecaus
itspengr awestoryubamoFd. y orlingcahepdr uDOMS
[4]
andseROicr M
[5]
soif,yecuarntlgi soewer terwekaf ek,
considera dingashot3-5mir nutefoamorlingutheadofthewoorkuts.
Otherwaingtrse,whilesonrtyph blemticfoarmusclegorwthunles
itpusyoaedncr Ifik.hvgu’jy adcltimf egtin o
positnfray theplandocisr,ex gitdculof mpletafuROM
duetopflROain, Mduetopiwoan, uldbewisetokipcunlyrxha
felpor cedlyvOt. herwinthecaso,fmildpsoen,rfmaslighty
longerwarmupfociseandrxh uy wndetioscrwithavoidngijury
beingatopOn.rioty estdarx ywilnotseybu,ariockvfs
injurywil.
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
25
mad,ctierpoulwhsac nie,tcadSuhlonprg:Imi7st ?
tingEa sl hcoriuplswilyiedthbsuaner how,cstvery , evr
ifyourmaingotaelsf,incrdetwiAslb.encsary beg, inr
youcantiemaengstrkhadizeporgswhilenamodtecalori
decitan hvbodecyrmpositn(ladef buildmutsheclametime)
ifpocentr(0s.8u-1gak /lb odyweightasblpark).
Th8:ewarm-upisn’te oughformeCa. nIad toi?
oucandY warm-upcisetorxh colbutyrwarm-upsholdeany’tk
longertha10-2miItismnue. potansrdey,iju-f n’tshoyur
woorkut.
. Whyistheruchtliesxrovnamf weektoweek?
Changiocsefrmx weektoweekismoelytonikraguhs
porgWhesincuv. eisolthrmtioevarnfmweektowemoek, cisertx
epkartconsebu othprgesion(byad ingvolumemincr entalyo
thespcimovements)admasteryofcixmandtechiqIfr8ua.
weeksyouflindtoswitchngsupeyo,carn ftheor2
porgamsinclude inthsmanual.
The10.ra3dfeirntspWhli. ichones uldIrun?
Sinceadhr sutainbgerly thmostimpotanfcrslg
termitsmuce, potanrwis thaporgmtyohauinkwilenjoyad
acHatulysiko. vealokthruge3porgamsandgowitheolna ks
mostap linge toIaymu. abigfnotheup r/lowersplitof,ersynau
twohaeor,lyuns uldbeagodnetowisar th.
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
26
Wh1. tda oI teafrInisht epogr am?
ouhavetpYionfrugboackthrugesmeporgamaginfor the
8wesoekrmovingot nefthorspli orvdeAf. terh1-2ya
markofunigthesporgamyouwis, elywaik ntogadr teoun fmy
IntermoerdgamtPi s
etolfrcnFamy.
coahingmte
ifyouwouldeik
somesug tionsrguidancemovingforwdar .
Wh12. etarhblankbexosinthmid leof achpogr amfor?
efohyarTutckweightseacwesoeyk,ucanf gstr h
opucan rgYiteshp.orgampitself,ncyouratebok,
oracukisengt pKe. ingupwithisabofckingtr s oingtbean
emxtr elyimpotanr fyourscenthipogamr .
Sh13. ouldIa dcar iothspogr am?
hemaT inpotfdcar ioteslnrcdeitfoIwolas. uld
ecormmendpriotznghedocitfrmyourdelinthga sv,
dcar iommedtelyfoiars.
omcemir Ivitc,eflurmmeinaoteAdgiracpnse dkmu aogprsiht on .
maaot pie komtixyr ,sgloa mutaf rouy emuv ionfhcIa tdoir cts
ytisHine .imiogh0t3a-dr2unoiwesaeprtuon,iks e ytowilsnreufoit
wt orwe.ecnydimolptkusboe,hdgyirnlapcs e r
Ican14.’tdo“X”eWhcixsr. tsha ouldeIrplaceitwith?
cisaeSPlub“Erx ton”page
32
.
Please direct all other questions to my coaching team through the contact form
on my website. Please avoid directing questions about this program to my social
media, as it is not a reliable means of making contact with me or getting the correct
information.
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
27
ecoartingdthebodilymovementsyodu’r igA. por eandcomplet
warmuphel ngstr imindfules.
foam,Lstly orlinghasbenowntoedr ucDOMS(delay onstmuscle
[5]
soen)r
B.riefoamorlingwithaspecifou n“tgas”behr fo
[10]
seioncamporangve fmotion
[1]
andpevtijury
Lig.htfoamorling
for2-3minutesprionglfecsmmende .
Belowisaglwaenr rm-uptshoaldbecompletdpriotevywoorkut,
egrda lsofwhtmua sclegorupesbciaxngdtr ha y:
GENERAWAR
L M-UP
EX RCISE
SETS
REPS/TIME
NOTES
N/A
OL WINTE ACRDSIY O
5-10MIN
PICANK MAY CHINWHIE CHOYTESALV URHEOTREA
10-35BPM
N/A
2-3MIN
FOAMROLARGEMUSCLEGROUPS:QUVES.ADCLT,
OTIP NUYALCRSOE SEBFOAL RSMALERMUSCLE
FOAMROLING(OTIP NAL)
GROUDPS:ECHA,TL MTRSINGS
FRONT/BACKLEGSWING
1
SIDE/ LGSWING
12
1
ANTS DING UL TESQUEZ
12
1
PRONTRAPEIS
CABLE XT RNAL ROTA ION (OPTIONAL)
15SEC
1
1
OVERHEADSHRUG
1
12EACHLEG
SQUOYEZ URGUL ASHATE RDASPOSIBLE
15
1
ACBLEINTRNOAL TI N(OTIP NAL)
12EACHLEG
MINDMUSCLOE N ECTIONWITHMIDBACK
15
15 EACH SIDE
15
15 EACH SIDE
15
LIGHT SQUEZONTRAPS HETOPOFEACHREP
SPECIFCWARM-UP
Afterhavingcompletdhgawaenr rm-upabstimo’ve, efocis-prthx 
warm-upHe. yotingesaru,wiciseothrxf woorkutandgr ualy
buildngyourwayuptourworkingweight(.eweightyoepuar lnigtouse
forthepscibdnumberofstcihxdaTnul y).s
bedonverthcusfand2-4,theweightsouldaboerughlyvn-
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
29
sayoeltpu’rWen,hcdifsTapt.r Daek1, oyf1,the
ulBFodyporgam(page
39
)andepr ligonus 185lbsforyu3et 6
epr sfothbackqt.u Inyothisce-parxu, warm-upmightlok
somethings:lk
EmptyBar(45lbeps)x10 [Warm-UpSet#1]
95lbepsx4r [Warm-UpSet#2]
135lbepsxr [Warm-UpSet#3]
185lbepsx6r [WorkingSet#1]
Kepinmindthega olfthiswarm-upisto“ rme”yourslf thg
woheswarkinTgt. rm-upenostarmeantobechlgiswhTn . asthe, y
weight oesupfrthwarm-upethrs,oldgodwotenvfd, ip ng
belowthenumberofpsbeingusdintherworkingAlset. ongwiyothuis,
candjusthemberofwarm-upsetbadontheweightyoewou’r rkingupto.
Ifyoewouar rkinguptoavheirweigtdhaloy(w.e epr stof~ep1-7r s),
youmayned3-4+warm-upIfsetcioy.rwoxha rkinguptoaligher
weigtdha y(.epr stof8+epryoumas), yonled2-3warm-up
Agsetcifo.rxha yuiwan, ntoperyauslfortheworkingsetad
theweightyou’lbesing,utyoalsdon’twantoedligsyfa ueorby
perfomingmoewar rm-upsethanyov.
henalpT oitmacise-prtxhakwarm-upsholdnybe
perfomedforpimcise:qrxaybt,unhpdesra t,lifovedrh ps.
Ontsamh ethnoiswa, rm-upsholdbeprfomedforalpimcisenrayx
thewowhSo,rkut. ileyouwitblsar ycompletingcs-rhx warm-upfor
cise(gthrx vn’ aprimcise)andryx thworkingsetcfo,xha
ifthescondaprx imyocisue,hrxaldompcise-lrtanx 
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
30
warm-upcisfoeawerxth isloTme. ifnot,ashe crx in
thewooerpkuta imyocisude,rax nothvecmpcise-ltraxn 
warm-upforany themAs. onealxmpthismele, tfanoshrDay1ofWeek1
ulBfortheF dyporgamyouwo, uldcompcise-ltrxh warm-upand
theworkingsetfohbackqtndu hemoveonthbar elbnchps,r
compcise-ltrxh warm-upandfciose,rtxhworkingset.
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
31
ASSITEDDI:MaP chinedplos-,gri benchpsr
BACKSQUA:HaT cksqmt,ua ithmachinesqlgt,uap+r ep15 soflwerback
xtensio (for example, if you were programmed to do 3 sets of 8 reps on the squat,
but are unable to squat, substitute squats for 3 sets of 8 on the leg press and then
add an additional 3 sets of 15 reps of lower back extensions)
BARBEL NCHPRES:Dumb elbnchpmas,r chinestpm,r ith
machinebpsr
BARBEL NOVET R OW:Dumb oelrwcab,tedlsorw
BARBHIEL THP RUeg:LxtnsioSTmachinepgtrus,lbidge,umb el45°
hypxtensior
BENOVET R EVERSEDUMBBYFE:RevLrspcdabek,ly
BICYCLECRUNCH:Cablecrunh,odyweigVst-uphcrn,
CABYLEF:Dumb pely,cdk
CABLEATERARL AISE:Maesitancbr,lhdptea
aiselrt
CABLERVERYSEF:RevrsLpcdbek,ntovrsdumb ely
CABLESATEDROW:Dumb oelrwchest-up, boartewdT
CABTRLE ICEPKICKBACK:Dumb eltricpkbV-ac,rpesdown
CHES-UT PORTEDROW:Chest-upboartedwT ,umb oelrwcab,lesingarmorw
CHES-UT PORTED-BTAR OW:Chest-up otedr wd,umb oelrwcab,lesing-
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
3
armorw
CLOSE-GRIPBENCHPRES:Close-gripdumb elbnchpasitd,r ip,
machinedp
CRUNCH:CablecrVunh,sit-py
DEADLapr b:TadIFesumt,lif odaebt,lifr ehptrus+ep15 soflwer
baxtckensio(BSqtfouaxrme ple)
DUMBBOFEL ORPRES:Machinestpd,rumb elbnchpsr
DUMBBINEL CLINEPRS:Barbelincpds,rt uh-pma, chinel
chestpr
DUMBBLAE TRARL AISE:Macabise,lrthn
DUMBBREL OW:Cablesing-armorwchest-up, otedr w
DUMBBSELATEDSHOULDERP ES:Arnoldpmaes,r tecdhinsa oul er
tedpsa,rb elshoudrpes
DUMBBSELINGLE-LGHITHP RU:GlST utebridge,umb el45°hypxtnsior
DUMBBSELKULCRL USHERo:Zb,rpulcashke JMin ,r pesr
DUMBBSELUPINATEDCURL:CabEZlecur,a belcur
DUMBBWAL
EL KINGUL NGE:Single- dumb elhipsmtru, ithmachine
evrslungB, arinspltqua
EZBARCURL:Dumb elsuptdinacbrl,eua lcr
GOBSLETQUA:Sisyqlegt,Tuaxno
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
34
HAMMERCURL:EZbevrsga ipocurl,ehammercul
HANGINGLEGRAISE:Caevrscunhpai,t’
LAPUT LDOWN:evruls-gp,Pi uldown
LEGCURL:Swisblyngacur,e l
LEGEXTENSION:Sisyqgt,uaoblesqtua
LEGPRES:Gobletsqwa,ua lkingu e
YINL GLEGCURtedL:Sa lgsicur,n legcur
MACHINEINCLINECHESPRT ES:Dumb elincpbs,ra elincht
pesr
MACHINESATEDHIABP DUCTION:albterL ndwacablk,ehipabduction
NEUTRA-GL RIPULDOWN:Neal-gutr ip evulr-spg,i uldown
OVERHEADPRESted:a br elovadh pes,rumb elovadrh pes,
dumb tedlsa ovrh pesr
PECDECK:Cabdley,umb ely
PLANK:alofpPhnges,ri l asehord
REVERSE-GRIPLAUT LDOWN:Assitedchn-upalgr,i puldown
REVERSEPCDECK:Revrscably,ntoevrsdumb ely
ROMANIANDEADL:GlIFT utehambaise,r lhpcabtrus,e ol-hg
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
35
SEATEDAF CEPUL:Revrscably,ntoevrsdumbevrs ly,
pecdk
SEATEDLEGCURyingL:lesdcur,ingleswcur, isbalcur
SINGLE-ARMCABLECURL:Single-armdumb incledur, mb elcur
SINGLE-ARMPULDOWN:tpLa uldowasitedn, pulSINGLE-ARMROTRPE ICEPXTENSION:Single-armorpetic psdr owV-bn,ar
triceps dr own
SINGLE-LGLEGEXTENSION:egLxtnsio, bletsqiy,ua
SINGLE-LGYINL GLEGCURyingL:letdsacur,ginle- swisbal
singcurl,e- sidngle cur
AST NDINGCALFRAIStedEa: lgcfis,rpea sr
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
36
REST DAY ND TRAIN G DAYS
Whileyourbdy oesn’tkwwhtda yoftheweitsagek,odi atoeg
intoacse7dtingylf schedoutnra’kip ngseioad
falingbehindotprgamB.elowisoxanempleofhwyoucldsetyour
aingtr weekupfobacrhtin,epuk mindtaslohgyeuartingl
ofyainurgt seobythndofthewehowek, youspacetyodur as
ismuchlesimpotan.r
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
37
FUBL ODYROUTINE:
MONDAY: FULL BODY #1
TUESDAY: REST
WEDNESDAY: FULL BODY #2
THURSDAY: REST
FRIDAY: FULL BODY #3
SATURDAY: REST
SUNDAY: REST
*Try to place at least one rest day between full body sessions
UPPERO/L WER OUTINE:
MONDAY: LOWER BODY #1
TUESDAY: UPPER BODY #1
WEDNESDAY: REST
THURSDAY: LOWER BODY #2
FRIDAY: UPPER BODY #2
SATURDAY: REST
SUNDAY: REST
BODYAP RSTPLI OUTINE:
MONDAY: CHEST AND TRICEPS
TUESDAY: LEGS AND ABS
WEDNESDAY: BACK AND BICEPS
THURSDAY: REST
FRIDAY: LEGS AND ABS
SATURDAY: SHOULDERS AND ARMS
SUNDAY: REST
*Alternatively, you could train 5 days in a row and rest on the weekends with the BotSpardliyP
Routine
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
38
F U L B O DY P R O GR A M
PROGRAM
WE E K
1
J E F NI P A R D ’ S
WEEK1:DAYS1-3
WE4 TRENSK GTHBASE
FULLBODY#1
SETS
SQBCKA UTA
3
REPS
RPE
6
7
REST
1
2
3
NOTES
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
3-4MIN
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDER
LSRPE
YTERAL
BENARL CHPRES
3
8
7
BLADNES FIRMDYATS ONTHEBNCH
DAY1
PUTLA DOWN
3
10
8
2-3MIN
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDER
WIDTHGRIP
ROMANI DEA LIFT
3
10
7
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AON'T
1-2MIN
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY TUAVESLRC
OAL WOY URSPINOTE R UND
TEASDI IP
3
ANTS DINGALFRICSE
3
8
7
10
8
THEBOT MD,ONBO’T UNCE
DUMSUBEL PINTEDA CURL
3
10
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY UR
POINTERF GER
TRAOINL GTIME:
FULLBODY#2
SETS
DEA LIFT
3
REPS
RPE
5
7
REST
1
2
3
NOTES
3-4MIN
OYBCERA UHTSAL,R EIP GHPUT, L OCKESA UT
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGHCLEA, T
OY URHEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
LSRPE
OTHF EBARPIOT MOVINGOIT HF EGROUND
OVERHADPRES
3
3
DAY2
CHSU- TEPO-BTEDRA ROW
8
12
8
8
2-3MIN
FOCUSONSQUEZINGOY URSHOULDERBAOTS GETHASR
OY UPTHL WEE IGHOT WARDOYS UKEP. RSHOULDERS
DOWNOV(A IDSHRUG ING).
LEGXTNSION
3
12
YEABLFC
3
8
12
8
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
OYKEP URELBOWSLIGHOCABENYTL ANS T GWHLE ILE
1-2MIN
FOCUSONFLEXI GOY URSPINE(OUNDINGOY UDRBCK),AON’T
SQUEZINGOY UOTRPECS MOTHVE WEIGHT
CRUNCH
3
12
7
ANYOK URHEADWITHOY UARMS
DUMUSKBELCR SHER
3
12
8
1-2MIN
OYKEP URELBOWSINL WIE TH OTE P OYF URHDEA,ON'T
OY LET UR AMPE MOVE
TRAOINL GTIME:
FULLBODY#3
DUMWABEL LKINGUL NGE
3
SETS
10
REPS
RPE
REST
8
2-3MIN
1
2
3
NOTES
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S
LEANFORWARD
DUMINBEL C EPRS
3
8
7
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPER
PECS.
REVSGPUTILA DOWN
3
10
8
2-3MIN
PUOY LURELBOWSDOWNGA INOY TSURIDUES, HOULDER
DAY3
WIDTHGRIP
HBAREL TIP RUTS
3
12
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHIPS.
ADUPSE
TEDSACPUF L
3
DUMRAISETLB
3
12
10
8
1-2MIN
8
PUOY L UARMANSBCK DOUT
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUSCLE
OC N TIOEC NWITHMID LEFIBRS
YINL GLE CURL
3
10
8
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
TRAOINL GTIME:
LSRPE
F U L B O DY P R O GR A M
PROGRAM
WE E K
2
J E F NI P A R D ’ S
WEEK2:DAYS1-3
FULLBODY
WE4 TRENSK GTHBASE
FULLBODY#1
SETS
SQBCKA UTA
3
REPS
RPE
6
7
REST
1
2
3
NOTES
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
3-4MIN
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDER
LSRPE
YTERAL
BENARL CHPRES
3
8
7
BLADNES FIRMDYATS ONTHEBNCH
DAY1
PUTLA DOWN
3
10
8
2-3MIN
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDER
WIDTHGRIP
ROMANI DEA LIFT
3
10
7
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AON'T
1-2MIN
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY TUAVESLRC
OAL WOY URSPINOTE R UND
TEASDI IP
3
ANTS DINGALFRICSE
3
8
7
10
8
THEBOT MD,ONBO’T UNCE
DUMSUBEL PINTEDA CURL
3
10
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY UR
POINTERF GER
TRAOINL GTIME:
FULLBODY#2
SETS
DEA LIFT
3
REPS
RPE
5
7
REST
1
2
3
NOTES
3-4MIN
OYBCERA UHTSAL,R EIP GHPUT, L OCKESA UT
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGHCLEA, T
OY URHEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
LSRPE
OTHF EBARPIOT MOVINGOIT HF EGROUND
OVERHADPRES
3
3
DAY2
CHSU- TEPO-BTEDRA ROW
8
12
8
8
2-3MIN
FOCUSONSQUEZINGOY URSHOULDERBAOTS GETHASR
OY UPTHL WEE IGHOT WARDOYS UKEP. RSHOULDERS
DOWNOV(A IDSHRUG ING).
LEGXTNSION
3
12
YEABLFC
3
8
12
8
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
OYKEP URELBOWSLIGHOCABENYTL ANS T GWHLE ILE
SQUEZINGOY UOTRPECS MOTHVE WEIGHT
CRUNCH
3
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITH
OY UARMS
DUMUSKBELCR SHER
3
12
8
1-2MIN
OYKEP URELBOWSINL WIE TH OTE P OYF URHDEA,ON'T
OY LET UR AMPE MOVE
TRAOINL GTIME:
FULLBODY#3
DUMWABEL LKINGUL NGE
3
SETS
10
REPS
RPE
REST
8
2-3MIN
1
2
3
NOTES
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S
LEANFORWARD
DUMINBEL C EPRS
3
8
7
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPER
PECS.
REVS-GPUTILA DOWN
3
10
8
2-3MIN
PUOY LURELBOWSDOWNGA INOY TSURIDUES, HOULDER
DAY3
WIDTHGRIP
HBAREL TIP RUTS
3
12
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHIPS.
ADUPSE
TEDSACPUF L
3
DUMRAISETLB
3
12
10
8
1-2MIN
8
PUOY L UARMANSBCK DOUT
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUSCLE
OC N TIOEC NWITHMID LEFIBRS
YINL GLE CURL
3
10
8
1-2MIN
FOCUSONSQUEZING OY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
TRAOINL GTIME:
LSRPE
F U L B O DY P R O GR A M
PROGRAM
WE E K
3
J E F NI P A R D ’ S
WEEK3:DAYS1-3
FULLBODY
WE4 TRENSK GTHBASE
FULLBODY#1
SETS
SQBCKA UTA
3
REPS
RPE
6
7
REST
1
2
3
NOTES
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
3-4MIN
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDER
LSRPE
YTERAL
BENARL CHPRES
3
8
7
BLADNES FIRMDYATS ONTHEBNCH
DAY1
PUTLA DOWN
3
10
8
2-3MIN
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDER
WIDTHGRIP
ROMANI DEA LIFT
3
10
7
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AON'T
1-2MIN
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY TUAVESLRC
OAL WOY URSPINOTE R UND
TEASDI IP
3
ANTS DINGALFRICSE
3
8
7
10
8
THEBOT MD,ONBO’T UNCE
DUMSUBEL PINTEDA CURL
3
10
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY UR
POINTERF GER
TRAOINL GTIME:
FULLBODY#2
SETS
DEA LIFT
3
REPS
RPE
5
7
REST
1
2
3
NOTES
3-4MIN
OYBCERA UHTSAL,R EIP GHPUT, L OCKESA UT
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGHCLEA, T
OY URHEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
LSRPE
OTHF EBARPIOT MOVINGOIT HF EGROUND
OVERHADPRES
3
3
DAY2
CHSU- TEPO-BTEDRA ROW
8
12
8
8
2-3MIN
FOCUSONSQUEZINGOY URSHOULDERBAOTS GETHASR
OY UPTHL WEE IGHOT WARDOYS UKEP. RSHOULDERS
DOWNOV(A IDSHRUG ING).
LEGXTNSION
3
12
YEABLFC
3
8
12
8
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
OYKEP URELBOWSLIGHOCABENYTL ANS T GWHLE ILE
SQUEZINGOY UOTRPECS MOTHVE WEIGHT
CRUNCH
3
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITH
OY UARMS
DUMUSKBELCR SHER
3
12
8
1-2MIN
OYKEP URELBOWSINL WIE TH OTE P OYF URHDEA,ON'T
OY LET UR AMPE MOVE
TRAOINL GTIME:
FULLBODY#3
DUMWABEL LKINGUL NGE
3
SETS
10
REPS
RPE
REST
8
2-3MIN
1
2
3
NOTES
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S
LEANFORWARD
DUMINBEL C EPRS
3
8
7
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPER
PECS.
REVS-GPUTILA DOWN
3
10
8
2-3MIN
PUOY LURELBOWSDOWNGA INOY TSURIDUES, HOULDER
DAY3
WIDTHGRIP
HBAREL TIP RUTS
3
12
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHIPS.
ADUPSE
TEDSACPUF L
3
DUMRAISETLB
3
12
10
8
1-2MIN
8
PUOY L UARMANSBCK DOUT
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUSCLE
OC N TIOEC NWITHMID LEFIBRS
YINL GLE CURL
3
10
8
1-2MIN
FOCUSONSQUEZING OY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
TRAOINL GTIME:
LSRPE
F U L B O DY P R O GR A M
PROGRAM
WE E K
4
J E F NI P A R D ’ S
WEEK4:DAYS1-3
FULLBODY
WE4 TRENSK GTHBASE
FULLBODY#1
SETS
SQBCKA UTA
3
REPS
RPE
6
7
REST
1
2
3
NOTES
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
3-4MIN
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDER
LSRPE
YTERAL
BENARL CHPRES
3
8
7
BLADNES FIRMDYATS ONTHEBNCH
DAY1
PUTLA DOWN
3
10
8
2-3MIN
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDER
WIDTHGRIP
ROMANI DEA LIFT
3
10
7
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AON'T
1-2MIN
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY TUAVESLRC
OAL WOY URSPINOTE R UND
TEASDI IP
3
ANTS DINGALFRICSE
3
8
7
10
8
THEBOT MD,ONBO’T UNCE
DUMSUBEL PINTEDA CURL
3
10
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY UR
POINTERF GER
TRAOINL GTIME:
FULLBODY#2
SETS
DEA LIFT
3
REPS
RPE
5
7
REST
1
2
3
NOTES
3-4MIN
OYBCERA UHTSAL,R EIP GHPUT, L OCKESA UT
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGHCLEA, T
OY URHEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
LSRPE
OTHF EBARPIOT MOVINGOIT HF EGROUND
OVERHADPRES
3
3
DAY2
CHSU- TEPO-BTEDRA ROW
8
12
8
8
2-3MIN
FOCUSONSQUEZINGOY URSHOULDERBAOTS GETHASR
OY UPTHL WEE IGHOT WARDOYS UKEP. RSHOULDERS
DOWNOV(A IDSHRUG ING).
LEGXTNSION
3
12
YEABLFC
3
8
12
8
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
OYKEP URELBOWSLIGHOCABENYTL ANS T GWHLE ILE
SQUEZINGOY UOTRPECS MOTHVE WEIGHT
CRUNCH
3
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITH
OY UARMS
DUMUSKBELCR SHER
3
12
8
1-2MIN
OYKEP URELBOWSINL WIE TH OTE P OYF URHDEA,ON'T
OY LET UR AMPE MOVE
TRAOINL GTIME:
FULLBODY#3
DUMWABEL LKINGUL NGE
3
SETS
10
REPS
RPE
REST
8
2-3MIN
1
2
3
NOTES
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S
LEANFORWARD
DUMINBEL C EPRS
3
8
7
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPER
PECS.
REVS-GPUTILA DOWN
3
10
8
2-3MIN
PUOY LURELBOWSDOWNGA INOY TSURIDUES, HOULDER
DAY3
WIDTHGRIP
HBAREL TIP RUTS
3
12
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHIPS.
ADUPSE
TEDSACPUF L
3
DUMRAISETLB
3
12
10
8
1-2MIN
8
PUOY L UARMANSBCK DOUT
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUSCLE
OC N TIOEC NWITHMID LEFIBRS
YINL GLE CURL
3
10
8
1-2MIN
FOCUSONSQUEZING OY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
TRAOINL GTIME:
LSRPE
F U L B O DY P R O GR A M
PROGRAM
WE E K
5
J E F NI P A R D ’ S
WEEK5:DAYS1-3
FULLBODY
WE4 MOEK DIFE TRNS GTHBASE
FULLBODY#1
SETS
SQBCKA UTA
3
REPS
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
DUMTEDSABLHOULDER
3
10
8
3-4MIN
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDERS,
DAY1
PRES
OYKEP UOTR S UPRIGHT
SINGLE-ARMPULDOWN
3
12
9
2-3MIN
WITARS THOY URNON-DOMINA RMT MA, CHT WIREPS TH
DOMINA RMT
HBAREL TIP RUTS
3
8
9
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHIPS.
1-2MIN
NCHITRES ONTHAEPCSBOT MANDFUSQL UEZ
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC N
1-2MIN
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY UR
ADUPSE
PECDK
3
15
9
OTHC. ANE PTROL!
REVSPCDK
3
15
9
WITHREADTSL
RAISETLBC
3
12
9
SIDE
TRAOINL GTIME:
FULLBODY#2
SETS
DEA LIFT
3
REPS
RPE
3
REST
8
1
2
3
NOTES
3-4MIN
OYBCERA UHTSAL,R EIP GHPUT, L OCKESA UT
3-4MIN
SHOULDWIER DTUHOY,CK GURIPELBOWGAS INOY TSUR
LSRPE
OTHF EBARPIOT MOVINGOIT HF EGROUND
OCL SE-GRIPBNCHPRES
3
5
7
SIDE
DAY2
DUMROBEL W
3
12
8
2-3MIN
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INTS
OY URSIDE
DUMWABEL LKINGUL NGE
3
12
8
1-2MIN
TEP12CHSA KMELGT . DIUMOYTRIDS LE,UOTR S
LEANFORWARD
TEASDI IP
3
CLERUBIY NCH
12
3
8
10
1-2MIN
7
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY URLEFT
ELBOWOT RIGHKNT RIGE,HELBOT WOT KNLEF
SINGLE-ARMABLECUR
3
12
8
1-2MIN
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARM
BEHINDOY UOTR S
TRAOINL GTIME:
FULLBODY#3
SETS
SQBCKA UTA
3
REPS
RPE
5
REST
8
1
2
3
NOTES
2-3MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
2-3MIN
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDER
YTERAL
BENARL CHPRES
3
10
8
BLADNES FIRMDYATS ONTHEBNCH
NEU-GTRALIPUDOWN
3
15
8
2-3MIN
ALMP CINA SF GCHEA OTHPUOYER. L URELBOWGAS INOY TSUR
DAY3
SIDE
YINL GLE CURL
3
12
8
2-3MIN
FOCUSONSQUEZING OY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
TEDSACPUF L
3
SINGLE-ARMROTICEP
15
3
8
12
8
1-2MIN
1-2MIN
PUOY L UARMANSBCK DOUT
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR PE
EXTNSION
ANTS DINGALFRICSE
ARM
3
10
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY TUAVESLRC
THEBOT MD,ONBO’T UNCE
TRAOINL GTIME:
LSRPE
F U L B O DY P R O GR A M
PROGRAM
WE E K
6
J E F NI P A R D ’ S
WEEK6:DAYS1-3
FULLBODY
WE4 MOEK DIFE TRNS GTHBASE
FULLBODY#1
SETS
SQBCKA UTA
3
REPS
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
DUMTEDSABLHOULDER
3
10
8
3-4MIN
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDERS,
DAY1
PRES
OYKEP UOTR S UPRIGHT
SINGLE-ARMPULDOWN
3
12
9
2-3MIN
WITARS THOY URNON-DOMINA RMT MA, CHT WIREPS TH
DOMINA RMT
HBAREL TIP RUTS
3
8
9
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHIPS.
1-2MIN
NCHITRES ONTHAEPCSBOT MANDFUSQL UEZ
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC N
1-2MIN
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY UR
ADUPSE
PECDK
3
15
9
OTHC. ANE PTROL!
REVSPCDK
3
15
9
WITHREADTSL
RAISETLBC
3
12
9
SIDE
TRAOINL GTIME:
FULLBODY#2
SETS
DEA LIFT
3
REPS
RPE
3
REST
8
1
2
3
NOTES
3-4MIN
OYBCERA UHTSAL,R EIP GHPUT, L OCKESA UT
3-4MIN
SHOULDWIER DTUHOY,CK GURIPELBOWGAS INOY TSUR
LSRPE
OTHF EBARPIOT MOVINGOIT HF EGROUND
OCL SE-GRIPBNCHPRES
3
5
7
SIDE
DAY2
DUMROBEL W
3
12
8
2-3MIN
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INTS
OY URSIDE
DUMWABEL LKINGUL NGE
3
12
8
1-2MIN
TEP12CHSA KMELGT . DIUMOYTRIDS LE,UOTR S
LEANFORWARD
TEASDI IP
3
CLERUBIY NCH
12
3
8
10
1-2MIN
7
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY URLEFT
ELBOWOT RIGHKNT RIGE,HELBOT WOT KNLEF
SINGLE-ARMABLECUR
3
12
8
1-2MIN
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARM
BEHINDOY UOTR S
TRAOINL GTIME:
FULLBODY#3
SETS
SQBCKA UTA
3
REPS
RPE
5
REST
8
1
2
3
NOTES
2-3MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
2-3MIN
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDER
YTERAL
BENARL CHPRES
3
10
8
BLADNES FIRMDYATS ONTHEBNCH
NEU-GTRALIPUDOWN
3
15
8
2-3MIN
ALMP CINA SF GCHEA OTHPUOYER. L URELBOWGAS INOY TSUR
DAY3
SIDE
YINL GLE CURL
3
12
8
2-3MIN
FOCUSONSQUEZING OY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
TEDSACPUF L
3
SINGLE-ARMROTICEP
15
3
8
12
8
1-2MIN
1-2MIN
PUOY L UARMANSBCK DOUT
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR PE
EXTNSION
ANTS DINGALFRICSE
ARM
3
10
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY TUAVESLRC
THEBOT MD,ONBO’T UNCE
TRAOINL GTIME:
LSRPE
F U L B O DY P R O GR A M
PROGRAM
WE E K
7
J E F NI P A R D ’ S
WEEK7:DAYS1-3
FULLBODY
WE4 MOEK DIFE TRNS GTHBASE
FULLBODY#1
SETS
SQBCKA UTA
3
REPS
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
DUMTEDSABLHOULDER
3
10
8
3-4MIN
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDERS,
DAY1
PRES
OYKEP UOTR S UPRIGHT
SINGLE-ARMPULDOWN
3
12
9
2-3MIN
WITARS THOY URNON-DOMINA RMT MA, CHT WIREPS TH
DOMINA RMT
HBAREL TIP RUTS
3
8
9
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHIPS.
1-2MIN
NCHITRES ONTHAEPCSBOT MANDFUSQL UEZ
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC N
1-2MIN
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY UR
ADUPSE
PECDK
3
15
9
OTHC. ANE PTROL!
REVSPCDK
3
15
9
WITHREADTSL
RAISETLBC
3
12
9
SIDE
TRAOINL GTIME:
FULLBODY#2
SETS
DEA LIFT
3
REPS
RPE
3
REST
8
1
2
3
NOTES
3-4MIN
OYBCERA UHTSAL,R EIP GHPUT, L OCKESA UT
3-4MIN
SHOULDWIER DTUHOY,CK GURIPELBOWGAS INOY TSUR
LSRPE
OTHF EBARPIOT MOVINGOIT HF EGROUND
OCL SE-GRIPBNCHPRES
3
5
7
SIDE
DAY2
DUMROBEL W
3
12
8
2-3MIN
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INTS
OY URSIDE
DUMWABEL LKINGUL NGE
3
12
8
1-2MIN
TEP12CHSA KMELGT . DIUMOYTRIDS LE,UOTR S
LEANFORWARD
TEASDI IP
3
CLERUBIY NCH
12
3
8
10
1-2MIN
7
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY URLEFT
ELBOWOT RIGHKNT RIGE,HELBOT WOT KNLEF
SINGLE-ARMABLECUR
3
12
8
1-2MIN
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARM
BEHINDOY UOTR S
TRAOINL GTIME:
FULLBODY#3
SETS
SQBCKA UTA
3
REPS
RPE
5
REST
8
1
2
3
NOTES
2-3MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
2-3MIN
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDER
YTERAL
BENARL CHPRES
3
10
8
BLADNES FIRMDYATS ONTHEBNCH
NEU-GTRALIPUDOWN
3
15
8
2-3MIN
ALMP CINA SF GCHEA OTHPUOYER. L URELBOWGAS INOY TSUR
DAY3
SIDE
YINL GLE CURL
3
12
8
2-3MIN
FOCUSONSQUEZING OY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
TEDSACPUF L
3
SINGLE-ARMROTICEP
15
3
8
12
8
1-2MIN
1-2MIN
PUOY L UARMANSBCK DOUT
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR PE
EXTNSION
ANTS DINGALFRICSE
ARM
3
10
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY TUAVESLRC
THEBOT MD,ONBO’T UNCE
TRAOINL GTIME:
LSRPE
F U L B O DY P R O GR A M
PROGRAM
WE E K
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
8
53
J E F NI P A R D ’ S
WEEK8:DAYS1-3
FULLBODY
WE4 MOEK DIFE TRNS GTHBASE
FULLBODY#1
SETS
SQBCKA UTA
3
REPS
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
DUMTEDSABLHOULDER
3
10
8
3-4MIN
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDERS,
DAY1
PRES
OYKEP UOTR S UPRIGHT
SINGLE-ARMPULDOWN
3
12
9
2-3MIN
WITARS THOY URNON-DOMINA RMT MA, CHT WIREPS TH
DOMINA RMT
HBAREL TIP RUTS
3
8
9
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHIPS.
1-2MIN
NCHITRES ONTHAEPCSBOT MANDFUSQL UEZ
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC N
1-2MIN
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY UR
ADUPSE
PECDK
3
15
9
OTHC. ANE PTROL!
REVSPCDK
3
15
9
WITHREADTSL
RAISETLBC
3
12
9
SIDE
TRAOINL GTIME:
FULLBODY#2
SETS
DEA LIFT
3
REPS
RPE
3
REST
8
1
2
3
NOTES
3-4MIN
OYBCERA UHTSAL,R EIP GHPUT, L OCKESA UT
3-4MIN
SHOULDWIER DTUHOY,CK GURIPELBOWGAS INOY TSUR
LSRPE
OTHF EBARPIOT MOVINGOIT HF EGROUND
OCL SE-GRIPBNCHPRES
3
5
7
SIDE
DAY2
DUMROBEL W
3
12
8
2-3MIN
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INTS
OY URSIDE
DUMWABEL LKINGUL NGE
3
12
8
1-2MIN
TEP12CHSA KMELGT . DIUMOYTRIDS LE,UOTR S
LEANFORWARD
TEASDI IP
3
CLERUBIY NCH
12
3
8
10
1-2MIN
7
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY URLEFT
ELBOWOT RIGHKNT RIGE,HELBOT WOT KNLEF
SINGLE-ARMABLECUR
3
12
8
1-2MIN
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARM
BEHINDOY UOTR S
TRAOINL GTIME:
FULLBODY#3
SETS
SQBCKA UTA
3
REPS
RPE
5
REST
8
1
2
3
NOTES
2-3MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
2-3MIN
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDER
YTERAL
BENARL CHPRES
3
10
8
BLADNES FIRMDYATS ONTHEBNCH
NEU-GTRALIPUDOWN
3
15
8
2-3MIN
ALMP CINA SF GCHEA OTHPUOYER. L URELBOWGAS INOY TSUR
DAY3
SIDE
YINL GLE CURL
3
12
8
2-3MIN
FOCUSONSQUEZING OY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
TEDSACPUF L
3
SINGLE-ARMROTICEP
15
3
8
12
8
1-2MIN
1-2MIN
PUOY L UARMANSBCK DOUT
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR PE
EXTNSION
ANTS DINGALFRICSE
ARM
3
10
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY TUAVESLRC
THEBOT MD,ONBO’T UNCE
TRAOINL GTIME:
LSRPE
UP P E R / L O WE R
PROGRAM
WE E K
1
J E F NI P A R D ’ S
WEEK1:DAYS1-4
WE4 TRENSK GTHBASE
LOWERBODY#1
SETS
SQBCKA UTA
REPS
3
RPE
6
REST
7
1
2
3
NOTES
3-4MIN
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
ROMANI DEA LIFT
3
10
7
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AONOAL 'TW
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHUIPS. E
OY URSPINOTE R UND
DAY1
HBAREL TIP RUTS
3
12
8
ADP
LEGXTNSION
3
YINL GLE CURL
12
3
9
12
9
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
MACHINTEDSA HABDIP UTIOC N
3
6
7
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES
MATHKE WEIGHMOT VE
CRUNCH
3
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITHOY UR
ARMS
TRAOINL G TIME:
UPPERBODY#1
BENARL CHPRES
SETS
3
REPS
RPE
5
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS D
FIRMYATS ONTHEBNCH
PUTLA DOWN
3
OVERHADPRES
10
3
10
8
2-3MIN
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDWIER DTHGRIP
7
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT R
2-3MIN
FOCUSONSQUEZINGOY URSHOULDERBAOTS GETHOYASR U
PUTHL WEE IGHOT WARDOYS UKEP. RSHOULDERS OWN
DAY2
HEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
CHSU- TEPO-BTEDRA W
3
12
8
OV(A IDSHRUG ING).
YEABLFC
3
12
8
1-2MIN
OYKEP URELBOWSLIGOHCABENYTL ANS T GWHLE ILE
SQUEZINGOY UOTRPECS MOTHVE WEIGHT
DUMSUBEL PINTEDA CURL
3
10
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTER
FINGER
SINGLE-ARMROTICEPXNSON
3
12
8
1-2MIN
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR AMPE
TRAOINL G TIME:
LOWERBODY#2
SETS
DEA LIFT
REPS
3
8
RPE
7
REST
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF E
BARPIOT MOVINGOIT HF EGROUND
DUMWABEL LKINGUL NGE
3
10
8
2-3MIN
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S LEAN
FORWARD
DAY3
SINGLE- GEXTNSION
3
SINGLE-YINGLE CURL
15
3
8
15
8
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
MACHINTEDSA HABDIP UTIOC N
3
15
9
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES
MATHKE WEIGHMOT VE
ANTS DINGALFRISEC
3
12
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESLRC
BOT MD, ONBO’T UNCE
PLANK
3
20SEC
8
1-2MIN
SQUOYEZ URGUOLYKEPTS, URHOIPSL W
TRAOINL G TIME:
UPPERBODY#2
DUMINBEL C EPRS
SETS
3
8
REPS
RPE
8
REST
1
2
3
NOTES
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPER
2-3MIN
PUOY L URELBOWSDOWNGA INOY TSURIDUES, HOULDER
2-3MIN
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
2-3MIN
LEANOY UOTR S AN45O° TGYVERKPL, UORL WERBACK
PECS.
evrsR-GuldowipLatP n
3
8
8
DAY4
WIDTHGRIP
TEASDI IP
BENARL OT VER W
3
3
10
7
12
7
NEUDTRAL, OUBLEOVRHANDGRIP
DUMRAISETLB
3
15
8
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUOSCLE N TIOEC N
WITHMID LEFIBRS
TEDSACPUF L
3
HAMMERCUL
3
15
8
8
9
1-2MIN
1-2MIN
PUOY L UARMANSBCK DOUT
NPREV,OUY TGRAL IP UARMPE FROMMOVING
TRAOINL G TIME:
LSRPE
UP P E R / L O WE R
PROGRAM
WE E K
2
J E F NI P A R D ’ S
WEEK2:DAYS1-4
WE4 TRENSK GTHBASE
LOWERBODY#1
SETS
SQBCKA UTA
REPS
3
RPE
6
REST
7
1
2
3
NOTES
3-4MIN
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
ROMANI DEA LIFT
3
10
7
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AONOAL 'TW
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHUIPS. E
OY URSPINOTE R UND
DAY1
HBAREL TIP RUTS
3
12
8
ADP
LEGXTNSION
3
YINL GLE CURL
12
3
9
12
9
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
MACHINTEDSA HABDIP UTIOC N
3
6
7
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES
MATHKE WEIGHMOT VE
CRUNCH
3
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITHOY UR
ARMS
TRAOINL G TIME:
UPPERBODY#1
BENARL CHPRES
SETS
3
REPS
RPE
5
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS D
FIRMYATS ONTHEBNCH
PUTLA DOWN
3
OVERHADPRES
10
3
10
8
2-3MIN
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDWIER DTHGRIP
7
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT R
2-3MIN
FOCUSONSQUEZINGOY URSHOULDERBAOTS GETHOYASR U
PUTHL WEE IGHOT WARDOYS UKEP. RSHOULDERS OWN
DAY2
HEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
CHSU- TEPO-BTEDRA W
3
12
8
OV(A IDSHRUG ING).
YEABLFC
3
12
8
1-2MIN
OYKEP URELBOWSLIGOHCABENYTL ANS T GWHLE ILE
SQUEZINGOY UOTRPECS MOTHVE WEIGHT
DUMSUBEL PINTEDA CURL
3
10
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTER
FINGER
SINGLE-ARMROTICEPXNSON
3
12
8
1-2MIN
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR AMPE
TRAOINL G TIME:
LOWERBODY#2
SETS
DEA LIFT
REPS
3
RPE
8
7
REST
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF E
BARPIOT MOVINGOIT HF EGROUND
DUMWABEL LKINGUL NGE
3
10
8
2-3MIN
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S LEAN
FORWARD
DAY3
SINGLE- GEXTNSION
3
SINGLE-YINGLE CURL
15
3
8
15
8
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
MACHINTEDSA HABDIP UTIOC N
3
15
9
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES
MATHKE WEIGHMOT VE
ANTS DINGALFRISEC
3
12
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESLRC
BOT MD, ONBO’T UNCE
PLANK
3
20SEC
8
1-2MIN
SQUOYEZ URGUOLYKEPTS, URHOIPSL W
TRAOINL G TIME:
UPPERBODY#2
DUMINBEL C EPRS
SETS
3
REVS-GPUTILA DOWN
8
3
REPS
RPE
8
8
8
REST
1
2
3
NOTES
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
2-3MIN
PUOY L URELBOWSDOWNGA INOY TSURIDUES, HOULDER
DAY4
WIDTHGRIP
TEASDI IP
BENARL OT VER W
3
3
10
7
12
7
2-3MIN
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
2-3MIN
LEANOY UOTR S AN45O° TGYVERKPL, UORL WERBACK
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUOSCLE N TIOEC N
NEUDTRAL, OUBLEOVRHANDGRIP
DUMRAISETLB
3
15
8
WITHMID LEFIBRS
TEDSACPUF L
3
HAMMERCUL
3
15
8
8
9
1-2MIN
1-2MIN
PUOY L UARMANSBCK DOUT
NPREV,OUY TGRAL IP UARMPE FROMMOVING
TRAOINL G TIME:
LSRPE
UP P E R / L O WE R
PROGRAM
WE E K
3
J E F NI P A R D ’ S
WEEK3:DAYS1-4
WE4 TRENSK GTHBASE
LOWERBODY#1
SETS
SQBCKA UTA
REPS
3
RPE
6
REST
7
1
2
3
NOTES
3-4MIN
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
ROMANI DEA LIFT
3
10
7
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AONOAL 'TW
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHUIPS. E
OY URSPINOTE R UND
DAY1
HBAREL TIP RUTS
3
12
8
ADP
LEGXTNSION
3
YINL GLE CURL
12
3
9
12
9
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
MACHINTEDSA HABDIP UTIOC N
3
6
7
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES
MATHKE WEIGHMOT VE
CRUNCH
3
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITHOY UR
ARMS
TRAOINL G TIME:
UPPERBODY#1
BENARL CHPRES
SETS
3
REPS
RPE
5
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS D
FIRMYATS ONTHEBNCH
PUTLA DOWN
3
OVERHADPRES
10
3
10
8
2-3MIN
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDWIER DTHGRIP
7
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT R
2-3MIN
FOCUSONSQUEZINGOY URSHOULDERBAOTS GETHOYASR U
PUTHL WEE IGHOT WARDOYS UKEP. RSHOULDERS OWN
DAY2
HEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
CHSU- TEPO-BTEDRA W
3
12
8
OV(A IDSHRUG ING).
YEABLFC
3
12
8
1-2MIN
OYKEP URELBOWSLIGOHCABENYTL ANS T GWHLE ILE
SQUEZINGOY UOTRPECS MOTHVE WEIGHT
DUMSUBEL PINTEDA CURL
3
10
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTER
FINGER
SINGLE-ARMROTICEPXNSON
3
12
8
1-2MIN
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR AMPE
TRAOINL G TIME:
LOWERBODY#2
SETS
DEA LIFT
REPS
3
8
RPE
7
REST
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF E
BARPIOT MOVINGOIT HF EGROUND
DUMWABEL LKINGUL NGE
3
10
8
2-3MIN
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S LEAN
FORWARD
DAY3
SINGLE- GEXTNSION
3
SINGLE-YINGLE CURL
15
3
8
15
8
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
MACHINTEDSA HABDIP UTIOC N
3
15
9
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES
MATHKE WEIGHMOT VE
ANTS DINGALFRISEC
3
12
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESLRC
BOT MD, ONBO’T UNCE
PLANK
3
20SEC
8
1-2MIN
SQUOYEZ URGUOLYKEPTS, URHOIPSL W
TRAOINL G TIME:
UPPERBODY#2
DUMINBEL C EPRS
SETS
3
REVS-GPUTILA DOWN
8
3
REPS
RPE
8
8
8
REST
1
2
3
NOTES
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
2-3MIN
PUOY L URELBOWSDOWNGA INOY TSURIDUES, HOULDER
WIDTHGRIP
DAY4
TEASDI IP
BENARL OT VER W
3
3
10
7
12
7
2-3MIN
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
2-3MIN
LEANOY UOTR S AN45O° TGYVERKPL, UORL WERBACK
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUOSCLE N TIOEC N
NEUDTRAL, OUBLEOVRHANDGRIP
DUMRAISETLB
3
15
8
WITHMID LEFIBRS
TEDSACPUF L
3
HAMMERCUL
3
15
8
8
9
1-2MIN
1-2MIN
PUOY L UARMANSBCK DOUT
NPREV,OUY TGRAL IP UARMPE FROMMOVING
TRAOINL G TIME:
LSRPE
UP P E R / L O WE R
PROGRAM
WE E K
4
J E F NI P A R D ’ S
WEEK4:DAYS1-4
WE4 TRENSK GTHBASE
LOWERBODY#1
SETS
SQBCKA UTA
REPS
3
RPE
6
REST
7
1
2
3
NOTES
3-4MIN
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
ROMANI DEA LIFT
3
10
7
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AONOAL 'TW
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHUIPS. E
OY URSPINOTE R UND
HBAREL TIP RUTS
3
12
8
DAY1
ADP
LEGXTNSION
3
YINL GLE CURL
12
3
9
12
9
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
MACHINTEDSA HABDIP UTIOC N
3
6
7
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES
MATHKE WEIGHMOT VE
CRUNCH
3
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITHOY UR
ARMS
TRAOINL G TIME:
UPPERBODY#1
BENARL CHPRES
SETS
3
REPS
RPE
5
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS D
FIRMYATS ONTHEBNCH
PUTLA DOWN
3
OVERHADPRES
10
3
10
8
2-3MIN
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDWIER DTHGRIP
7
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT R
2-3MIN
FOCUSONSQUEZINGOY URSHOULDERBAOTS GETHOYASR U
PUTHL WEE IGHOT WARDOYS UKEP. RSHOULDERS OWN
HEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
DAY2
CHSU- TEPO-BTEDRA W
3
12
8
OV(A IDSHRUG ING).
YEABLFC
3
12
8
1-2MIN
OYKEP URELBOWSLIGOHCABENYTL ANS T GWHLE ILE
SQUEZINGOY UOTRPECS MOTHVE WEIGHT
DUMSUBEL PINTEDA CURL
3
10
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTER
FINGER
SINGLE-ARMROTICEPXNSON
3
12
8
1-2MIN
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR AMPE
TRAOINL G TIME:
LOWERBODY#2
SETS
DEA LIFT
REPS
3
8
RPE
7
REST
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF E
BARPIOT MOVINGOIT HF EGROUND
DUMWABEL LKINGUL NGE
3
10
8
2-3MIN
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S LEAN
FORWARD
DAY3
SINGLE- GEXTNSION
3
SINGLE-YINGLE CURL
15
3
8
15
8
1-2MIN
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
MACHINTEDSA HABDIP UTIOC N
3
15
9
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES
MATHKE WEIGHMOT VE
ANTS DINGALFRISEC
3
12
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESLRC
BOT MD, ONBO’T UNCE
PLANK
3
20SEC
8
1-2MIN
SQUOYEZ URGUOLYKEPTS,URHOIPSL W
TRAOINL G TIME:
UPPERBODY#2
DUMINBEL C EPRS
SETS
3
REVS-GPUTILA DOWN
8
3
REPS
RPE
8
REST
1
2
3
NOTES
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
8
2-3MIN
PUOY L URELBOWSDOWNGA INOY TSURIDUES, HOULDER
7
2-3MIN
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
2-3MIN
LEANOY UOTR S AN45O° TGYVERKPL, UORL WERBACK
8
2-3MIN
WIDTHGRIP
DAY4
TEASDI IP
BENARL OT VER W
3
3
10
12
7
NEUDTRAL, OUBLEOVRHANDGRIP
DUMRAISETLB
3
15
8
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUOSCLE N TIOEC N
WITHMID LEFIBRS
TEDSACPUF L
3
HAMMERCUL
3
15
8
8
9
1-2MIN
1-2MIN
PUOY L UARMANSBCK DOUT
NPREV,OUY TGRAL IP UARMPE FROMMOVING
TRAOINL G TIME:
LSRPE
UP P E R / L O WE R
PROGRAM
WE E K
5
J E F NI P A R D ’ S
WEEK5:DAYS1-4
WE4 MOEK DIFE TRNS GTHBASE
LOWERBODY#1
SETS
DEA LIFT
REPS
3
RPE
5
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF E
BARPIOT MOVINGOIT HF EGROUND
GOSQBLET UTA
3
12
8
2-3MIN
HOLDA UMDUBELY ITRCNDERNTHA OY URCHINABCKST,D
DAY1
DOWNPU, SHOY URKNESOUYTERAL
DUMSINBEL GLE- HTIP RUTS
3
10
9
2-3MIN
THCEPLA DUMOBEL NOY UWOR RKINGTHIGHTUOY,CK URCHIN
ANDGARIBCOE, NMOY L OYVE URHIPS
LEGPRS
3
12
8
1-2MIN
MEDIUMWIDTHCEPLMAF ENOT NTHFOEPLA RMD, ONOAL 'TW
OY UORL WOTERBCKA UND
YINL GLE CURL
3
15
9
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
ANTS DINGALFRISEC
3
8
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESLRC
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY UELBORFT WOT
BOT MD, ONBO’T UNCE
CLERUBIY NCH
3
12
8
RIGHKNT RIGE,HLBOT WOT KNLEF
TRAOINL G TIME:
UPPERBODY#1
BENARL CHPRES
SETS
3
REPS
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS D
FIRMYATS ONTHEBNCH
SINGLE-ARMPULDOWN
3
8
8
2-3MIN
WITARS THOY URNON-DOMINA RMT MA, CHT WIREPS TH
DAY2
DOMINA RMT
DUMTEDSABLHOULDERPS
3
12
7
2-3MIN
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDKEPRS,
OY UOTR S UPRIGHT
DUMROBEL W
3
12
8
2-3MIN
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INTS
OY URSIDE
TEASDI IP
3
TEDSACPUF L
6
3
8
1-2MIN
15
EZBARCUL
9
3
1
2
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
9
PUOY L UARMANSBCK DOUT
1-2MIN
OYPRES URPINKY OT HEBARHDTHER ANOY URPOINTERF GER
TRAOINL G TIME:
LOWERBODY#2
SETS
SQBCKA UTA
3
REPS
8
RPE
8
REST
1
2
3
NOTES
3-4MIN
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
HBAREL TIP RUTS
3
8
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHUIPS. E
ADP
DAY3
ROMANI DEA LIFT
3
12
8
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AONOAL 'TW
OY URSPINOTE R UND
TEDSA LGCURL
3
8
9
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
ANTS DINGALFRISEC
3
6
9
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVES LRC
1-2MIN
FOCUSONFLEXI GOY UORL WPERFOBCK,A MOF AINTPC 'S
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES MAKE
BOT MD, ONBO’T UNCE
HANGINGLE RAIS
3
6
8
CHAIR
MACHINTEDSA HABDIP UTIOC N
3
20
9
THWEE IGHMOT VE
TRAOINL G TIME:
UPPERBODY#2
OVERHADPRES
SETS
3
6
REPS
RPE
8
REST
1
2
3
NOTES
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT R
3-4MIN
ALMP CINA SF GCHEA OTHPUOERY. L URELBOWGAS INOY TSURIDES
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
HEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
DAY4
NEU-GTRALIPUDOWN
3
DUMINBEL C EPRS
6
3
8
8
TEDABLSC ROW
8
RAISETLBC
3
3
8
REVSPCDK
9
12
2-3MIN
3
8
UODCL,ASERIVBGPWSDOWNA DBCKA
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY URSIDE
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITH
9
1-2MIN
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARMBEHIND
12
1-2MIN
READTSL
SINGLE-ARMABLECUR
3
15
OY UOTR S
TRAOINL G TIME:
LSRPE
UP P E R / L O WE R
PROGRAM
WE E K
6
J E F NI P A R D ’ S
WEEK6:DAYS1-4
WE4 MOEK DIFE TRNS GTHBASE
LOWERBODY#1
SETS
DEA LIFT
REPS
3
RPE
5
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF E
BARPIOT MOVINGOIT HF EGROUND
GOSQBLET UTA
3
12
8
2-3MIN
HOLDA UMDUBELY ITRCNDERNTHA OY URCHINABCKST,D
DAY1
DOWNPU, SHOY URKNESOUYTERAL
DUMSINBEL GLE- HTIP RUTS
3
10
9
2-3MIN
THCEPLA DUMOBEL NOY UWOR RKINGTHIGHTUOY,CK URCHIN
ANDGARIBCOE, NMOY L OYVE URHIPS
LEGPRS
3
12
8
1-2MIN
MEDIUMWIDTHCEPLMAF ENOT NTHFOEPLA RMD, ONOAL 'TW
OY UORL WOTERBCKA UND
YINL GLE CURL
3
15
9
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
ANTS DINGALFRISEC
3
8
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESLRC
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY UELBORFT WOT
BOT MD, ONBO’T UNCE
CLERUBIY NCH
3
12
8
RIGHKNT RIGE,HLBOT WOT KNLEF
TRAOINL G TIME:
UPPERBODY#1
BENARL CHPRES
SETS
3
REPS
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS D
FIRMYATS ONTHEBNCH
SINGLE-ARMPULDOWN
3
8
8
2-3MIN
WITARS THOY URNON-DOMINA RMT MA, CHT WIREPS TH
DAY2
DOMINA RMT
DUMTEDSABLHOULDERPS
3
12
7
2-3MIN
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDKEPRS,
OY UOTR S UPRIGHT
DUMROBEL W
3
12
8
2-3MIN
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INTS
OY URSIDE
TEASDI IP
3
TEDSACPUF L
6
3
8
1-2MIN
15
EZBARCUL
9
3
1
2
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
9
PUOY L UARMANSBCK DOUT
1-2MIN
OYPRES URPINKY OT HEBARHDTHER ANOY URPOINTERF GER
TRAOINL G TIME:
LOWERBODY#2
SETS
SQBCKA UTA
3
REPS
8
RPE
8
REST
1
2
3
NOTES
3-4MIN
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
HBAREL TIP RUTS
3
8
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHUIPS. E
ADP
DAY3
ROMANI DEA LIFT
3
12
8
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AONOAL 'TW
OY URSPINOTE R UND
TEDSA LGCURL
3
8
9
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
ANTS DINGALFRISEC
3
6
9
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVES LRC
1-2MIN
FOCUSONFLEXI GOY UORL WPERFOBCK,A MOF AINTPC 'S
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES MAKE
BOT MD, ONBO’T UNCE
HANGINGLE RAIS
3
6
8
CHAIR
MACHINTEDSA HABDIP UTIOC N
3
20
9
THWEE IGHMOT VE
TRAOINL G TIME:
UPPERBODY#2
OVERHADPRES
SETS
3
6
REPS
RPE
8
REST
1
2
3
NOTES
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT R
3-4MIN
ALMP CINA SF GCHEA OTHPUOERY. L URELBOWGAS INOY TSURIDES
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
HEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
DAY4
NEU-GTRALIPUDOWN
3
DUMINBEL C EPRS
6
3
8
8
TEDABLSC ROW
8
RAISETLBC
3
3
8
REVSPCDK
9
12
2-3MIN
3
8
UODCL,ASERIVBGPWSDOWNA DBCKA
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY URSIDE
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITH
9
1-2MIN
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARMBEHIND
12
1-2MIN
READTSL
SINGLE-ARMABLECUR
3
15
OY UOTR S
TRAOINL G TIME:
LSRPE
UP P E R / L O WE R
PROGRAM
WE E K
7
J E F NI P A R D ’ S
WEEK7:DAYS1-4
WE4 MOEK DIFE TRNS GTHBASE
LOWERBODY#1
SETS
DEA LIFT
REPS
3
RPE
5
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF E
BARPIOT MOVINGOIT HF EGROUND
GOSQBLET UTA
3
12
8
2-3MIN
HOLDA UMDUBELY ITRCNDERNTHA OY URCHINABCKST,D
DAY1
DOWNPU, SHOY URKNESOUYTERAL
DUMSINBEL GLE- HTIP RUTS
3
10
9
2-3MIN
THCEPLA DUMOBEL NOY UWOR RKINGTHIGHTUOY,CK URCHIN
ANDGARIBCOE, NMOY L OYVE URHIPS
LEGPRS
3
12
8
1-2MIN
MEDIUMWIDTHCEPLMAF ENOT NTHFOEPLA RMD, ONOAL 'TW
OY UORL WOTERBCKA UND
YINL GLE CURL
3
15
9
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
ANTS DINGALFRISEC
3
8
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESLRC
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY UELBORFT WOT
BOT MD, ONBO’T UNCE
CLERUBIY NCH
3
12
8
RIGHKNT RIGE,HLBOT WOT KNLEF
TRAOINL G TIME:
UPPERBODY#1
BENARL CHPRES
SETS
3
REPS
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS D
FIRMYATS ONTHEBNCH
SINGLE-ARMPULDOWN
3
8
8
2-3MIN
WITARS THOY URNON-DOMINA RMT MA, CHT WIREPS TH
DAY2
DOMINA RMT
DUMTEDSABLHOULDERPS
3
12
7
2-3MIN
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDKEPRS,
OY UOTR S UPRIGHT
DUMROBEL W
3
12
8
2-3MIN
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INTS
OY URSIDE
TEASDI IP
3
TEDSACPUF L
6
3
8
1-2MIN
15
EZBARCUL
9
3
1
2
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
9
PUOY L UARMANSBCK DOUT
1-2MIN
OYPRES URPINKY OT HEBARHDTHER ANOY URPOINTERF GER
TRAOINL G TIME:
LOWERBODY#2
SETS
SQBCKA UTA
3
REPS
8
RPE
8
REST
1
2
3
NOTES
3-4MIN
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
HBAREL TIP RUTS
3
8
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHUIPS. E
ADP
DAY3
ROMANI DEA LIFT
3
12
8
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AONOAL 'TW
OY URSPINOTE R UND
TEDSA LGCURL
3
8
9
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
ANTS DINGALFRISEC
3
6
9
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVES LRC
1-2MIN
FOCUSONFLEXI GOY UORL WPERFOBCK,A MOF AINTPC 'S
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES MAKE
BOT MD, ONBO’T UNCE
HANGINGLE RAIS
3
6
8
CHAIR
MACHINTEDSA HABDIP UTIOC N
3
20
9
THWEE IGHMOT VE
TRAOINL G TIME:
UPPERBODY#2
OVERHADPRES
SETS
3
6
REPS
RPE
8
REST
1
2
3
NOTES
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT R
3-4MIN
ALMP CINA SF GCHEA OTHPUOERY. L URELBOWGAS INOY TSURIDES
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
HEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
DAY4
NEU-GTRALIPUDOWN
3
DUMINBEL C EPRS
6
3
8
8
TEDABLSC ROW
8
RAISETLBC
3
3
8
REVSPCDK
9
12
2-3MIN
3
8
UODCL,ASERIVBGPWSDOWNA DBCKA
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY URSIDE
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITH
9
1-2MIN
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARMBEHIND
12
1-2MIN
READTSL
SINGLE-ARMABLECUR
3
15
OY UOTR S
TRAOINL G TIME:
LSRPE
UP P E R / L O WE R
PROGRAM
WE E K
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
8
69
J E F NI P A R D ’ S
WEEK8:DAYS1-4
WE4 MOEK DIFE TRNS GTHBASE
LOWERBODY#1
SETS
DEA LIFT
REPS
3
RPE
5
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF E
BARPIOT MOVINGOIT HF EGROUND
GOSQBLET UTA
3
12
8
2-3MIN
HOLDA UMDUBELY ITRCNDERNTHA OY URCHINABCKST,D
DAY1
DOWNPU, SHOY URKNESOUYTERAL
DUMSINBEL GLE- HTIP RUTS
3
10
9
2-3MIN
THCEPLA DUMOBEL NOY UWOR RKINGTHIGHTUOY,CK URCHIN
ANDGARIBCOE, NMOY L OYVE URHIPS
LEGPRS
3
12
8
1-2MIN
MEDIUMWIDTHCEPLMAF ENOT NTHFOEPLA RMD, ONOAL 'TW
OY UORL WOTERBCKA UND
YINL GLE CURL
3
15
9
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
ANTS DINGALFRISEC
3
8
8
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESLRC
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY UELBORFT WOT
BOT MD, ONBO’T UNCE
CLERUBIY NCH
3
12
8
RIGHKNT RIGE,HLBOT WOT KNLEF
TRAOINL G TIME:
UPPERBODY#1
BENARL CHPRES
SETS
3
REPS
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS D
FIRMYATS ONTHEBNCH
SINGLE-ARMPULDOWN
3
8
8
2-3MIN
WITARS THOY URNON-DOMINA RMT MA, CHT WIREPS TH
DAY2
DOMINA RMT
DUMTEDSABLHOULDERPS
3
12
7
2-3MIN
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDKEPRS,
OY UOTR S UPRIGHT
DUMROBEL W
3
12
8
2-3MIN
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INTS
OY URSIDE
TEASDI IP
3
TEDSACPUF L
6
3
8
1-2MIN
15
EZBARCUL
9
3
1
2
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
9
PUOY L UARMANSBCK DOUT
1-2MIN
OYPRES URPINKY OT HEBARHDTHER ANOY URPOINTERF GER
TRAOINL G TIME:
LOWERBODY#2
SETS
SQBCKA UTA
3
REPS
8
RPE
8
REST
1
2
3
NOTES
3-4MIN
LSRPE
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUT
YTERAL
HBAREL TIP RUTS
3
8
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHUIPS. E
ADP
DAY3
ROMANI DEA LIFT
3
12
8
2-3MIN
MAINAT NEUOLTRA WOY SETRBCK,AUHDIPSBCK,AONOAL 'TW
OY URSPINOTE R UND
TEDSA LGCURL
3
8
9
1-2MIN
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHT
MOVE
ANTS DINGALFRISEC
3
6
9
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVES LRC
1-2MIN
FOCUSONFLEXI GOY UORL WPERFOBCK,A MOF AINTPC 'S
1-2MIN
OYKEP URB INT HFO, TESCUA ONSQUEZINGOY URGULOTES MAKE
BOT MD, ONBO’T UNCE
HANGINGLE RAIS
3
6
8
CHAIR
MACHINTEDSA HABDIP UTIOC N
3
20
9
THWEE IGHMOT VE
TRAOINL G TIME:
UPPERBODY#2
OVERHADPRES
SETS
3
6
REPS
RPE
8
REST
1
2
3
NOTES
3-4MIN
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT R
3-4MIN
ALMP CINA SF GCHEA OTHPUOERY. L URELBOWGAS INOY TSURIDES
2-3MIN
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
HEADOUOT HF WAE PRSU, ANY DSLIGHBCKAY TL
DAY4
NEU-GTRALIPUDOWN
3
DUMINBEL C EPRS
6
3
8
8
TEDABLSC ROW
8
RAISETLBC
3
3
8
REVSPCDK
9
12
2-3MIN
3
8
UODCL,ASERIVBGPWSDOWNA DBCKA
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY URSIDE
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITH
9
1-2MIN
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARMBEHIND
12
1-2MIN
READTSL
SINGLE-ARMABLECUR
3
15
OY UOTR S
TRAOINL G TIME:
LSRPE
B O DY P A R T S P L I T
PROGRAM
WE E K
1
J E F NI P A R D ’ S
WEEK1:DAYS1-5
WE4 TRENSK GTHBASE
CHEST& TRICEPS
BENARL CHPRES
SETS
REPS
3
RPE
6
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS FIRMDYATS
ONTHEBNCH
DUMINBEL C EPRS
3
8
8
YEABLFC
3
12
2-3MIN
8
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
1-2MIN
OYKEP URELBOWSLIGHY TL OCABENT ANS T GWHLE ILESQUEZING
DAY1
OY UOTRPECS MOTHVE WEIGHT
TEASDI IP
3
DUMUSKBELCR SHER
3
10
7
1-2MIN
12
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
8
1-2MIN
OYKEP URELBOWSINL WIE TH OTE P OYF URHDEA,ONY LET'UR PE
ARMMOVE
TRAOINL G TIME:
LEGS& ABS
SETS
SQBCKA UTA
REPS
3
ROMANI DEA LIFT
RPE
6
3
REST
7
8
7
1
2
3
NOTES
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUYTERAL
2-3MIN
MAINAT NEUOLTRA WOY SETRBACK,UHDIPSBCK,AONOAL 'TWOY UR
LSRPE
SPINOTE R UND
DAY2
HBAREL TIP RUTS
3
12
LEGXTNSION
3
8
12
LEGCURL
8
3
ANTS DINGALFRISEC
2-3MIN
1-2MIN
12
8
2
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHADUIPS. E
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
8
7
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESBOLRC T M,
DONBO’T UNCE
CRUNCH
2
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITHOY UARMS
TRAOINL G TIME:
BACK & BICEPS
REVS-GPUTILA DOWN
REPS
3
10
DUMSUBEL PINTEDA CURL
8
3
15
2
3
NOTES
UODCL,ASERIVBGPWSDOWNA DBCKA
2-3MIN
8
FOCUSONSQUEZINGOY URSHOULDERBA OTS GETHOYASR UPTHL E
WEIGHOT WARDOYS UKEP. RSHOULDERS OWNOV(A IDSHRUG ING).
1-2MIN
12
LSRPE
PUOY L URELBOWSDOWNGA INOY TSURIDUES, HOULDWIER DTHGRIP
2-3MIN
8
3
1
2-3MIN
12
TEDSACPUF L
REST
8
3
CHSU- TEPO-BTEDRA W
RPE
8
TEDABLSC ROW
DAY3
SETS
3
PUOY L UARMANSBCK DOUT
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTERF GER
TRAOINL G TIME:
LEGS& ABS
SETS
DEA LIFT
REPS
3
RPE
5
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF EBARPIO
OT MOVINGOIT HF EGROUND
DUMWABEL LKINGUL NGE
3
DAY4
SINGLE- GEXTNSION
10
2
SINGLE-YINGLE CURL
2-3MIN
15
2
MACHINTEDSA HABDIP UTIOC N
8
8
1-2MIN
15
3
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S LEANFORWARD
8
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
15
1-2MIN
7
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
OYKEP URB INT HFO, TESACUONSQUEZINGOY URGULOTES MATHKE
WEIGHMOT VE
ANTS DINGALFRISEC
2
12
8
1-2MIN
THALPRESWAUYOTP UOTRCHES, OY THUAVESBOLRC T M,
DONBO’T UNCE
PLANK
3
20SEC
8
1-2MIN
SQUOYEZ URGUOLYKEPTS, URHOIPSL W
TRAOINL G TIME:
SHOULDERS& ARMS
OVERHAD PRES
SETS
REPS
3
RPE
6
REST
7
3-4MIN
1
2
3
NOTES
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT RHEADOUOT F
THWAE PRSU, ANY DSLIGHBACKY TL
DUMRAISETLB
3
12
8
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUOSCLE N TIOEC NWITHMID LE
FIBERS
DAY5
YEABLRCVSF
3
15
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITHREA
DTSEL
SINGLE-ARMROTICEPXNSON
2
SINGLE-ARMABLECUR
12
2
8
12
8
1-2MIN
1-2MIN
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR AMPE
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARMBEHINDOY UR
OT RS
TRAOINL G TIME:
LSRPE
B O DY P A R T S P L I T
PROGRAM
WE E K
2
J E F NI P A R D ’ S
WEEK2:DAYS1-5
WE4 TRENSK GTHBASE
CHEST& TRICEPS
BENARL CHPRES
SETS
REPS
3
RPE
6
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS FIRMDYATS
ONTHEBNCH
DUMINBEL C EPRS
3
8
8
YEABLFC
3
12
2-3MIN
8
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
1-2MIN
OYKEP URELBOWSLIGHY TL OCABENT ANS T GWHLE ILESQUEZING
DAY1
OY UOTRPECS MOTHVE WEIGHT
TEASDI IP
3
DUMUSKBELCR SHER
3
10
7
1-2MIN
12
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
8
1-2MIN
OYKEP URELBOWSINL WIE TH OTE P OYF URHDEA,ONY LET'UR PE
ARMMOVE
TRAOINL G TIME:
LEGS& ABS
SETS
SQBCKA UTA
REPS
3
ROMANI DEA LIFT
RPE
6
3
REST
7
8
7
1
2
3
NOTES
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUYTERAL
2-3MIN
MAINAT NEUOLTRA WOY SETRBACK,UHDIPSBCK,AONOAL 'TWOY UR
LSRPE
SPINOTE R UND
DAY2
HBAREL TIP RUTS
3
12
LEGXTNSION
3
8
12
LEGCURL
8
3
ANTS DINGALFRISEC
2-3MIN
1-2MIN
12
8
2
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHADUIPS. E
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
8
7
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESBOLRC T M,
DONBO’T UNCE
CRUNCH
2
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITHOY UARMS
TRAOINL G TIME:
BACK & BICEPS
REVS-GPUTILA DOWN
REPS
3
10
DUMSUBEL PINTEDA CURL
8
3
15
2
3
NOTES
UODCL,ASERIVBGPWSDOWNA DBCKA
2-3MIN
8
FOCUSONSQUEZINGOY URSHOULDERBA OTS GETHOYASR UPTHL E
WEIGHOT WARDOYS UKEP. RSHOULDERS OWNOV(A IDSHRUG ING).
1-2MIN
12
LSRPE
PUOY L URELBOWSDOWNGA INOY TSURIDUES, HOULDWIER DTHGRIP
2-3MIN
8
3
1
2-3MIN
12
TEDSACPUF L
REST
8
3
CHSU- TEPO-BTEDRA W
RPE
8
TEDABLSC ROW
DAY3
SETS
3
PUOY L UARMANSBCK DOUT
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTERF GER
TRAOINL G TIME:
LEGS& ABS
SETS
DEA LIFT
REPS
3
RPE
5
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF EBARPIO
OT MOVINGOIT HF EGROUND
DUMWABEL LKINGUL NGE
3
DAY4
SINGLE- GEXTNSION
10
2
SINGLE-YINGLE CURL
2-3MIN
15
2
MACHINTEDSA HABDIP UTIOC N
8
8
1-2MIN
15
3
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S LEANFORWARD
8
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
15
1-2MIN
7
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
OYKEP URB INT HFO, TESACUONSQUEZINGOY URGULOTES MATHKE
WEIGHMOT VE
ANTS DINGALFRISEC
2
12
8
1-2MIN
THALPRESWAUYOTP UOTRCHES, OY THUAVESBOLRC T M,
DONBO’T UNCE
PLANK
3
20SEC
8
1-2MIN
SQUOYEZ URGUOLYKEPTS, URHOIPSL W
TRAOINL G TIME:
SHOULDERS& ARMS
OVERHAD PRES
SETS
REPS
3
RPE
6
REST
7
3-4MIN
1
2
3
NOTES
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT RHEADOUOT F
THWAE PRSU, ANY DSLIGHBACKY TL
DUMRAISETLB
3
12
8
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUOSCLE N TIOEC NWITHMID LE
FIBERS
DAY5
YEABLRCVSF
3
15
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITHREA
DTSEL
SINGLE-ARMROTICEPXNSON
2
SINGLE-ARMABLECUR
12
2
8
12
8
1-2MIN
1-2MIN
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR AMPE
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARMBEHINDOY UR
OT RS
TRAOINL G TIME:
LSRPE
B O DY P A R T S P L I T
PROGRAM
WE E K
3
J E F NI P A R D ’ S
WEEK3:DAYS1-5
WE4 TRENSK GTHBASE
CHEST& TRICEPS
BENARL CHPRES
SETS
REPS
3
RPE
6
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS FIRMDYATS
ONTHEBNCH
DUMINBEL C EPRS
3
8
8
YEABLFC
3
12
2-3MIN
8
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
1-2MIN
OYKEP URELBOWSLIGHY TL OCABENT ANS T GWHLE ILESQUEZING
DAY1
OY UOTRPECS MOTHVE WEIGHT
TEASDI IP
3
DUMUSKBELCR SHER
3
10
7
1-2MIN
12
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
8
1-2MIN
OYKEP URELBOWSINL WIE TH OTE P OYF URHDEA,ONY LET'UR PE
ARMMOVE
TRAOINL G TIME:
LEGS& ABS
SETS
SQBCKA UTA
REPS
3
ROMANI DEA LIFT
RPE
6
3
REST
7
8
7
1
2
3
NOTES
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUYTERAL
2-3MIN
MAINAT NEUOLTRA WOY SETRBACK,UHDIPSBCK,AONOAL 'TWOY UR
LSRPE
SPINOTE R UND
DAY2
HBAREL TIP RUTS
3
12
LEGXTNSION
3
8
12
LEGCURL
8
3
ANTS DINGALFRISEC
2-3MIN
1-2MIN
12
8
2
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHADUIPS. E
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
8
7
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESBOLRC T M,
DONBO’T UNCE
CRUNCH
2
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITHOY UARMS
TRAOINL G TIME:
BACK & BICEPS
REVS-GPUTILA DOWN
REPS
3
10
DUMSUBEL PINTEDA CURL
8
3
15
2
3
NOTES
UODCL,ASERIVBGPWSDOWNA DBCKA
2-3MIN
8
FOCUSONSQUEZINGOY URSHOULDERBA OTS GETHOYASR UPTHL E
WEIGHOT WARDOYS UKEP. RSHOULDERS OWNOV(A IDSHRUG ING).
1-2MIN
12
LSRPE
PUOY L URELBOWSDOWNGA INOY TSURIDUES, HOULDWIER DTHGRIP
2-3MIN
8
3
1
2-3MIN
12
TEDSACPUF L
REST
8
3
CHSU- TEPO-BTEDRA W
RPE
8
TEDABLSC ROW
DAY3
SETS
3
PUOY L UARMANSBCK DOUT
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTERF GER
TRAOINL G TIME:
LEGS& ABS
SETS
DEA LIFT
REPS
3
RPE
5
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF EBARPIO
OT MOVINGOIT HF EGROUND
DUMWABEL LKINGUL NGE
3
DAY4
SINGLE- GEXTNSION
10
2
SINGLE-YINGLE CURL
2-3MIN
15
2
MACHINTEDSA HABDIP UTIOC N
8
8
1-2MIN
15
3
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S LEANFORWARD
8
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
15
1-2MIN
7
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
OYKEP URB INT HFO, TESACUONSQUEZINGOY URGULOTES MATHKE
WEIGHMOT VE
ANTS DINGALFRISEC
2
12
8
1-2MIN
THALPRESWAUYOTP UOTRCHES, OY THUAVESBOLRC T M,
DONBO’T UNCE
PLANK
3
20SEC
8
1-2MIN
SQUOYEZ URGUOLYKEPTS, URHOIPSL W
TRAOINL G TIME:
SHOULDERS& ARMS
OVERHAD PRES
SETS
REPS
3
RPE
6
REST
7
3-4MIN
1
2
3
NOTES
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT RHEADOUOT F
THWAE PRSU, ANY DSLIGHBACKY TL
DUMRAISETLB
3
12
8
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUOSCLE N TIOEC NWITHMID LE
FIBERS
DAY5
YEABLRCVSF
3
15
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITHREA
DTSEL
SINGLE-ARMROTICEPXNSON
2
SINGLE-ARMABLECUR
12
2
8
12
8
1-2MIN
1-2MIN
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR AMPE
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARMBEHINDOY UR
OT RS
TRAOINL G TIME:
LSRPE
B O DY P A R T S P L I T
PROGRAM
WE E K
4
J E F NI P A R D ’ S
WEEK4:DAYS1-5
WE4 TRENSK GTHBASE
CHEST& TRICEPS
BENARL CHPRES
SETS
REPS
3
RPE
6
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS FIRMDYATS
ONTHEBNCH
DUMINBEL C EPRS
3
8
8
YEABLFC
3
12
2-3MIN
8
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
1-2MIN
OYKEP URELBOWSLIGHY TL OCABENT ANS T GWHLE ILESQUEZING
DAY1
OY UOTRPECS MOTHVE WEIGHT
TEASDI IP
3
DUMUSKBELCR SHER
3
10
7
1-2MIN
12
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
8
1-2MIN
OYKEP URELBOWSINL WIE TH OTE P OYF URHDEA,ONY LET'UR PE
ARMMOVE
TRAOINL G TIME:
LEGS& ABS
SETS
SQBCKA UTA
REPS
3
ROMANI DEA LIFT
RPE
6
3
REST
7
8
7
1
2
3
NOTES
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUYTERAL
2-3MIN
MAINAT NEUOLTRA WOY SETRBACK,UHDIPSBCK,AONOAL 'TWOY UR
LSRPE
SPINOTE R UND
DAY2
HBAREL TIP RUTS
3
12
LEGXTNSION
3
8
12
LEGCURL
8
3
ANTS DINGALFRISEC
2-3MIN
1-2MIN
12
8
2
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHADUIPS. E
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
1-2MIN
8
7
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESBOLRC T M,
DONBO’T UNCE
CRUNCH
2
12
7
1-2MIN
FOCUSONFLEXI GOY URSPINDE, ONAYO'TK URHEADWITHOY UARMS
TRAOINL G TIME:
BACK & BICEPS
REVS-GPUTILA DOWN
REPS
3
10
DUMSUBEL PINTEDA CURL
8
3
15
2
3
NOTES
UODCL,ASERIVBGPWSDOWNA DBCKA
2-3MIN
8
FOCUSONSQUEZINGOY URSHOULDERBA OTS GETHOYASR UPTHL E
WEIGHOT WARDOYS UKEP. RSHOULDERS OWNOV(A IDSHRUG ING).
1-2MIN
12
LSRPE
PUOY L URELBOWSDOWNGA INOY TSURIDUES, HOULDWIER DTHGRIP
2-3MIN
8
3
1
2-3MIN
12
TEDSACPUF L
REST
8
3
CHSU- TEPO-BTEDRA W
RPE
8
TEDABLSC ROW
DAY3
SETS
3
PUOY L UARMANSBCK DOUT
8
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTERF GER
TRAOINL G TIME:
LEGS& ABS
SETS
DEA LIFT
REPS
3
RPE
5
REST
7
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF EBARPIO
OT MOVINGOIT HF EGROUND
DUMWABEL LKINGUL NGE
3
DAY4
SINGLE- GEXTNSION
10
2
SINGLE-YINGLE CURL
2-3MIN
15
2
MACHINTEDSA HABDIP UTIOC N
8
8
1-2MIN
15
3
TEP10CHSA KMELGT . DIUMOYTRIDS LE,UOTR S LEANFORWARD
8
FOCUSONSQUEZINGOY URQUADOTS MATHKE WEIGHMOT VE
15
1-2MIN
7
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
OYKEP URB INT HFO, TESACUONSQUEZINGOY URGULOTES MATHKE
WEIGHMOT VE
ANTS DINGALFRISEC
2
12
8
1-2MIN
THALPRESWAUYOTP UOTRCHES, OY THUAVESBOLRC T M,
DONBO’T UNCE
PLANK
3
20SEC
8
1-2MIN
SQUOYEZ URGUOLYKEPTS, URHOIPSL W
TRAOINL G TIME:
SHOULDERS& ARMS
OVERHAD PRES
SETS
REPS
3
RPE
6
REST
7
3-4MIN
1
2
3
NOTES
SQUOYEZ URGULOTES YKP UOTR S UPRIGOHYCLEA, UT RHEADOUOT F
THWAE PRSU, ANY DSLIGHBACKY TL
DUMRAISETLB
3
12
8
1-2MIN
THRAISE DUM“OBEL UT”NMI,O“UT P” NDMUOSCLE N TIOEC NWITHMID LE
FIBERS
DAY5
YEABLRCVSF
3
15
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITHREA
DTSEL
SINGLE-ARMROTICEPXNSON
2
SINGLE-ARMABLECUR
12
2
8
12
8
1-2MIN
1-2MIN
PUOY L UARMBEHINDOY UOTR SD, ONMO'T OYVE UR AMPE
AWCE F FROYA MTHOYABLEC UARE SINOGYKEP, UARMBEHINDOY UR
OT RS
TRAOINL G TIME:
LSRPE
B O DY P A R T S P L I T
PROGRAM
WE E K
5
J E F NI P A R D ’ S
WEEK5:DAYS1-5
WE4 MOEK DIFE TRNS GTHBASE
CHEST& TRICEPS
BENARL CHPRES
SETS
REPS
3
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS FIRMDYATS
ONTHEBNCH
MACHINE CLINEHPRST
3
12
8
PECDK
3
12
2-3MIN
8
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
1-2MIN
NCHITRES ONTHAEPCSBOT MANDFUSQL THU.OAEZ P
DAY1
OC NTROL!
TEASDI IP
3
TRICEPKBAL
3
6
8
1-2MIN
15
8
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
OYKEP URELBOWSBEHINDOY UOTR SD,ONY LET'UR AMPE MOVE
TRAOINL G TIME:
LEGS& ABS
SETS
DEA LIFT
REPS
3
RPE
5
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF EBARPIO
OT MOVINGOIT HF EGROUND
GOSQBLET UTA
3
12
8
2-3MIN
HOLDA UMBEL DUY TLIRECNDERNTHA OY URCHINABCKST,D OWN,
DAY2
PUSHOY URKNESOUYTERAL
DUMSINBEL GLE- HTIP RUTS
3
10
9
2-3MIN
THCEPLA DUMOBEL NOY UWOR RKINGTHIGHTUOY,CK URCHINA DRIB
GACOE, NMOY L OYVE URHIPS
LEGPRS
3
12
8
1-2MIN
MEDIUMWIDTHCEPLMAF ENOT NTHFOEPLA RMD, ONOAL 'TWOY UORL WER
OT BCKA R UND
YINL GLE CURL
3
ANTS DINGALFRISEC
15
9
3
1-2MIN
8
8
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES, OY THUAVESBOLRC T M,
DONBO’T UNCE
CLERUBIY NCH
3
12
8
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY UELBORFT WOT RIGHT
KNRIGE,HELBOT WOT KNLEF
TRAOINL G TIME:
BACK & BICEPS
SETS
PUTLA DOWN
REPS
3
DUMROBEL W
3
BENARL OT VER W
3
RPE
6
REST
8
12
1
2
3
NOTES
2-3MIN
8
2-3MIN
12
LSRPE
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDWIER DTHGRIP
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INOY TSURIDES
8
2-3MIN
LEANOY UOTR S AN45O° TGYVERKPL, UORL WNERBACK UTRAL,
DAY3
DOUBLEOVRHANDGRIP
REVSPCDK
3
15
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITHREA
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTERF GER
DTSEL
EZBARCUL
3
15
8
TRAOINL G TIME:
LEGS& ABS
SETS
SQBCKA UTA
REPS
3
HBAREL TIP RUTS
3
ROMANI DEA LIFT
3
RPE
REST
1
2
3
NOTES
8
8
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUYTERAL
8
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHADUIPS. E
12
8
2-3MIN
LSRPE
MAINAT NEUOLTRA WOY SETRBACK,UHDIPSBCK,AONOAL 'TWOY UR
DAY4
SPINOTE R UND
TEDSA LGCURL
3
ANTS DINGALFRISEC
8
3
9
6
1-2MIN
9
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESBOLRC T M,
1-2MIN
FOCUSONFLEXI GOY UORL WPERFOBCK,A MOF AINTPC 'S CHAIR
DONBO’T UNCE
HANGINGLE RAIS
3
MACHINTEDSA HABDIP UTIOC N
3
6
8
20
9
1-2MIN
OYKEP URB INT HFO, TESACUONSQUEZINGOY URGULOTES MATHKE
WEIGHMOT VE
TRAOINL G TIME:
SHOULDERS& ARMS
DUMTEDSABLHOULDERPS
3
SETS
REPS
RPE
10
REST
8
3-4MIN
1
2
3
NOTES
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDOYKEPRS, UR
OT RS UPRIGHT
RAISETLBC
3
DAY5
BENOT VERSDUMYE FLB
3
10
8
1-2MIN
12
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY URSIDE
8
1-2MIN
LEANOVERSUCHTOY AUOTR SWIARLE IP TH EGROUNOYRAISED,UR
ARMSDOY IRECTL UOTY URSIDE
DUMOFLBE RPES
2
HAMMERCUL
2
15
8
8
8
1-2MIN
1-2MIN
TUOY CK URELBOWGAS INOY TSURSIDE
NPREV,OUY TGRAL IP UARMPE FROMMOVING
TRAOINL G TIME:
LSRPE
B O DY P A R T S P L I T
PROGRAM
WE E K
6
J E F NI P A R D ’ S
WEEK6:DAYS1-5
WE4 MOEK DIFE TRNS GTHBASE
CHEST& TRICEPS
BENARL CHPRES
SETS
REPS
3
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS FIRMDYATS
ONTHEBNCH
MACHINE CLINEHPRST
3
12
8
PECDK
3
12
2-3MIN
8
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
1-2MIN
NCHITRES ONTHAEPCSBOT MANDFUSQL THU.OAEZ P
DAY1
OC NTROL!
TEASDI IP
3
TRICEPKBAL
3
6
8
1-2MIN
15
8
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
OYKEP URELBOWSBEHINDOY UOTR SD,ONY LET'UR AMPE MOVE
TRAOINL G TIME:
LEGS& ABS
SETS
DEA LIFT
REPS
3
RPE
5
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF EBARPIO
OT MOVINGOIT HF EGROUND
GOSQBLET UTA
3
12
8
2-3MIN
HOLDA UMBEL DUY TLIRECNDERNTHA OY URCHINABCKST,D OWN,
DAY2
PUSHOY URKNESOUYTERAL
DUMSINBEL GLE- HTIP RUTS
3
10
9
2-3MIN
THCEPLA DUMOBEL NOY UWOR RKINGTHIGHTUOY,CK URCHINA DRIB
GACOE, NMOY L OYVE URHIPS
LEGPRS
3
12
8
1-2MIN
MEDIUMWIDTHCEPLMAF ENOT NTHFOEPLA RMD, ONOAL 'TWOY UORL WER
OT BCKA R UND
YINL GLE CURL
3
ANTS DINGALFRISEC
15
9
3
1-2MIN
8
8
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES, OY THUAVESBOLRC T M,
DONBO’T UNCE
CLERUBIY NCH
3
12
8
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY UELBORFT WOT RIGHT
KNRIGE,HELBOT WOT KNLEF
TRAOINL G TIME:
BACK & BICEPS
SETS
PUTLA DOWN
REPS
3
DUMROBEL W
3
BENARL OT VER W
3
RPE
6
REST
8
12
1
2
3
NOTES
2-3MIN
8
2-3MIN
12
LSRPE
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDWIER DTHGRIP
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INOY TSURIDES
8
2-3MIN
LEANOY UOTR S AN45O° TGYVERKPL, UORL WNERBACK UTRAL,
DAY3
DOUBLEOVRHANDGRIP
REVSPCDK
3
15
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITHREA
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTERF GER
DTSEL
EZBARCUL
3
15
8
TRAOINL G TIME:
LEGS& ABS
SETS
SQBCKA UTA
REPS
3
HBAREL TIP RUTS
3
ROMANI DEA LIFT
3
RPE
REST
1
2
3
NOTES
8
8
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUYTERAL
8
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHADUIPS. E
12
8
2-3MIN
LSRPE
MAINAT NEUOLTRA WOY SETRBACK,UHDIPSBCK,AONOAL 'TWOY UR
DAY4
SPINOTE R UND
TEDSA LGCURL
3
ANTS DINGALFRISEC
8
3
9
6
1-2MIN
9
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESBOLRC T M,
1-2MIN
FOCUSONFLEXI GOY UORL WPERFOBCK,A MOF AINTPC 'S CHAIR
DONBO’T UNCE
HANGINGLE RAIS
3
MACHINTEDSA HABDIP UTIOC N
3
6
8
20
9
1-2MIN
OYKEP URB INT HFO, TESACUONSQUEZINGOY URGULOTES MATHKE
WEIGHMOT VE
TRAOINL G TIME:
SHOULDERS& ARMS
DUMTEDSABLHOULDERPS
3
SETS
REPS
RPE
10
REST
8
3-4MIN
1
2
3
NOTES
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDOYKEPRS, UR
OT RS UPRIGHT
RAISETLBC
3
DAY5
BENOT VERSDUMYE FLB
3
10
8
1-2MIN
12
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY URSIDE
8
1-2MIN
LEANOVERSUCHTOY AUOTR SWIARLE IP TH EGROUNOYRAISED,UR
ARMSDOY IRECTL UOTY URSIDE
DUMOFLBE RPES
2
HAMMERCUL
2
15
8
8
8
1-2MIN
1-2MIN
TUOY CK URELBOWGAS INOY TSURSIDE
NPREV,OUY TGRAL IP UARMPE FROMMOVING
TRAOINL G TIME:
LSRPE
B O DY P A R T S P L I T
PROGRAM
WE E K
7
J E F NI P A R D ’ S
WEEK7:DAYS1-5
WE4 MOEK DIFE TRNS GTHBASE
CHEST& TRICEPS
BENARL CHPRES
SETS
REPS
3
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS FIRMDYATS
ONTHEBNCH
MACHINE CLINEHPRST
3
12
8
PECDK
3
12
2-3MIN
8
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
1-2MIN
NCHITRES ONTHAEPCSBOT MANDFUSQL THU.OAEZ P
DAY1
OC NTROL!
TEASDI IP
3
TRICEPKBAL
3
6
8
1-2MIN
15
8
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
OYKEP URELBOWSBEHINDOY UOTR SD,ONY LET'UR AMPE MOVE
TRAOINL G TIME:
LEGS& ABS
SETS
DEA LIFT
REPS
3
RPE
5
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF EBARPIO
OT MOVINGOIT HF EGROUND
GOSQBLET UTA
3
12
8
2-3MIN
HOLDA UMBEL DUY TLIRECNDERNTHA OY URCHINABCKST,D OWN,
DAY2
PUSHOY URKNESOUYTERAL
DUMSINBEL GLE- HTIP RUTS
3
10
9
2-3MIN
THCEPLA DUMOBEL NOY UWOR RKINGTHIGHTUOY,CK URCHINA DRIB
GACOE, NMOY L OYVE URHIPS
LEGPRS
3
12
8
1-2MIN
MEDIUMWIDTHCEPLMAF ENOT NTHFOEPLA RMD, ONOAL 'TWOY UORL WER
OT BCKA R UND
YINL GLE CURL
3
ANTS DINGALFRISEC
15
9
3
1-2MIN
8
8
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES, OY THUAVESBOLRC T M,
DONBO’T UNCE
CLERUBIY NCH
3
12
8
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY UELBORFT WOT RIGHT
KNRIGE,HELBOT WOT KNLEF
TRAOINL G TIME:
BACK & BICEPS
SETS
PUTLA DOWN
REPS
3
DUMROBEL W
3
BENARL OT VER W
3
RPE
6
REST
8
12
1
2
3
NOTES
2-3MIN
8
2-3MIN
12
LSRPE
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDWIER DTHGRIP
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INOY TSURIDES
8
2-3MIN
LEANOY UOTR S AN45O° TGYVERKPL, UORL WNERBACK UTRAL,
DAY3
DOUBLEOVRHANDGRIP
REVSPCDK
3
15
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITHREA
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTERF GER
DTSEL
EZBARCUL
3
15
8
TRAOINL G TIME:
LEGS& ABS
SETS
SQBCKA UTA
REPS
3
HBAREL TIP RUTS
3
ROMANI DEA LIFT
3
RPE
REST
1
2
3
NOTES
8
8
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUYTERAL
8
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHADUIPS. E
12
8
2-3MIN
LSRPE
MAINAT NEUOLTRA WOY SETRBACK,UHDIPSBCK,AONOAL 'TWOY UR
DAY4
SPINOTE R UND
TEDSA LGCURL
3
ANTS DINGALFRISEC
8
3
9
6
1-2MIN
9
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESBOLRC T M,
1-2MIN
FOCUSONFLEXI GOY UORL WPERFOBCK,A MOF AINTPC 'S CHAIR
DONBO’T UNCE
HANGINGLE RAIS
3
MACHINTEDSA HABDIP UTIOC N
3
6
8
20
9
1-2MIN
OYKEP URB INT HFO, TESACUONSQUEZINGOY URGULOTES MATHKE
WEIGHMOT VE
TRAOINL G TIME:
SHOULDERS& ARMS
DUMTEDSABLHOULDERPS
3
SETS
REPS
RPE
10
REST
8
3-4MIN
1
2
3
NOTES
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDOYKEPRS, UR
OT RS UPRIGHT
RAISETLBC
3
DAY5
BENOT VERSDUMYE FLB
3
10
8
1-2MIN
12
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY URSIDE
8
1-2MIN
LEANOVERSUCHTOY AUOTR SWIARLE IP TH EGROUNOYRAISED,UR
ARMSDOY IRECTL UOTY URSIDE
DUMOFLBE RPES
2
HAMMERCUL
2
15
8
8
8
1-2MIN
1-2MIN
TUOY CK URELBOWGAS INOY TSURSIDE
NPREV,OUY TGRAL IP UARMPE FROMMOVING
TRAOINL G TIME:
LSRPE
B O DY P A R T S P L I T
PROGRAM
WE E K
8
J E F NI P A R D ’ S
WEEK8:DAYS1-5
WE4 MOEK DIFE TRNS GTHBASE
CHEST& TRICEPS
BENARL CHPRES
SETS
REPS
3
RPE
8
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
TUELBOCK WAN45° TGSQLE, UOYEZ URSHOULDERBA NS FIRMDYATS
ONTHEBNCH
MACHINE CLINEHPRST
3
12
8
PECDK
3
12
2-3MIN
8
USE~45°INCL MIE. NDMUOSCLE N TIOEC NWITHUPERCS.
1-2MIN
NCHITRES ONTHAEPCSBOT MANDFUSQL THU.OAEZ P
DAY1
OC NTROL!
TEASDI IP
3
TRICEPKBAL
3
6
8
1-2MIN
15
8
TUELBOCK WAN45° TGSLEAN,OY UOTR S FORWARD15°
1-2MIN
OYKEP URELBOWSBEHINDOY UOTR SD,ONY LET'UR AMPE MOVE
TRAOINL G TIME:
LEGS& ABS
SETS
DEA LIFT
REPS
3
RPE
5
REST
8
1
2
3
3-4MIN
NOTES
LSRPE
OYBCERA UHTS,ALR EIP GHPUT, L OCKESA UOT HF EBARPIO
OT MOVINGOIT HF EGROUND
GOSQBLET UTA
3
12
8
2-3MIN
HOLDA UMBEL DUY TLIRECNDERNTHA OY URCHINABCKST,D OWN,
DAY2
PUSHOY URKNESOUYTERAL
DUMSINBEL GLE- HTIP RUTS
3
10
9
2-3MIN
THCEPLA DUMOBEL NOY UWOR RKINGTHIGHTUOY,CK URCHINA DRIB
GACOE, NMOY L OYVE URHIPS
LEGPRS
3
12
8
1-2MIN
MEDIUMWIDTHCEPLMAF ENOT NTHFOEPLA RMD, ONOAL 'TWOY UORL WER
OT BCKA R UND
YINL GLE CURL
3
ANTS DINGALFRISEC
15
9
3
1-2MIN
8
8
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES, OY THUAVESBOLRC T M,
DONBO’T UNCE
CLERUBIY NCH
3
12
8
1-2MIN
FOCUSONSQUEZINGOY UOYASBR UBRINGOY UELBORFT WOT RIGHT
KNRIGE,HELBOT WOT KNLEF
TRAOINL G TIME:
BACK & BICEPS
SETS
PUTLA DOWN
REPS
3
DUMROBEL W
3
BENARL OT VER W
3
RPE
6
REST
8
12
1
2
3
NOTES
2-3MIN
8
2-3MIN
12
LSRPE
PUOY L URELBOWSDOWNA DINU,SH1.5XAE OULDWIER DTHGRIP
BCEROA NOT BENA CHFORSUPOY, LRTUELBOWGA INOY TSURIDES
8
2-3MIN
LEANOY UOTR S AN45O° TGYVERKPL, UORL WNERBACK UTRAL,
DAY3
DOUBLEOVRHANDGRIP
REVSPCDK
3
15
8
1-2MIN
SWTHEP WEIGHOT UANT DMIBCK,A NDMUOSCLE N TIOEC NWITHREA
1-2MIN
DOYRIVE URPINYK OT HE ANDLEHARDTHE ANOY URPOINTERF GER
DTSEL
EZBARCUL
3
15
8
TRAOINL G TIME:
LEGS& ABS
SETS
SQBCKA UTA
REPS
3
HBAREL TIP RUTS
3
ROMANI DEA LIFT
3
RPE
REST
1
2
3
NOTES
8
8
3-4MIN
ANBCKSIT D OWNOT15°,DEFLAROYIV URKNESOUYTERAL
8
8
2-3MIN
TUOY CK URCHINA DGARIBC EDOWNO, NMOY L OYVE URHADUIPS. E
12
8
2-3MIN
LSRPE
MAINAT NEUOLTRA WOY SETRBACK,UHDIPSBCK,AONOAL 'TWOY UR
DAY4
SPINOTE R UND
TEDSA LGCURL
3
ANTS DINGALFRISEC
8
3
9
6
1-2MIN
9
FOCUSONSQUEZINGOY URHAMTRINS GOTS MATHKE WEIGHMOT VE
1-2MIN
THALPRESWAUYOTP UOTRCHES,OY THUAVESBOLRC T M,
1-2MIN
FOCUSONFLEXI GOY UORL WPERFOBCK,A MOF AINTPC 'S CHAIR
DONBO’T UNCE
HANGINGLE RAIS
3
MACHINTEDSA HABDIP UTIOC N
3
6
8
20
9
1-2MIN
OYKEP URB INT HFO, TESACUONSQUEZINGOY URGULOTES MATHKE
WEIGHMOT VE
TRAOINL G TIME:
SHOULDERS& ARMS
DUMTEDSABLHOULDERPS
3
SETS
REPS
RPE
10
REST
8
3-4MIN
1
2
3
NOTES
BRINGTHEDUMTHALBEWADY OWNOT Y URSHOULDOYKEPRS, UR
OT RS UPRIGHT
RAISETLBC
3
DAY5
BENOT VERSDUMYE FLB
3
10
8
1-2MIN
12
LEANWFROYA MTHEMACHINARME, TRSAIGHOT UOTY URSIDE
8
1-2MIN
LEANOVERSUCHTOY AUOTR SWIARLE IP TH EGROUNOYRAISED,UR
ARMSDOY IRECTL UOTY URSIDE
DUMOFLBE RPES
2
HAMMERCUL
2
15
8
8
8
1-2MIN
1-2MIN
TUOY CK URELBOWGAS INOY TSURSIDE
NPREV,OUY TGRAL IP UARMPE FROMMOVING
TRAOINL G TIME:
LSRPE
PROG AM EXPLAINED
RP OGRAMPHOIL SOPHY:
AEST BLISHINGASTRENGTHBASE
Inodr etachivlng-termsuceinbldingyour alphysiqtcroue,
estabolihrngfudthasioeprn,Fg. mfocuseprimarily
onbuildngasolidengtr hbasewiefulysthcardn,mentalmovements.
cisenludrxhT esoruldbemaedstr befomor vingot hermoer
compx(loermoenichdrpTot)vags.mr stmaick inlytocmpound
movemcisewhrnxt( ichusemultipejonsadgothru galne of
motSionce).mpoundmovementsmovemultipejohygns,altimr teula
moeoralmuv sclemasthaniolmovements(igljomovements)ad
suchoptimizeyourtmeandfotivsrmentihgym.
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
87
HOWDOIPROGRES?
orgesivPladisgelyrnda sthemostimpotanr gmming
princ lefogast hndelizr gBoals.ecu fthoirnbewen
[12]
muscleizandgtr h
we, simplycanotigehrplaybetwen
gtineosr andgtie bgesp,cialywhr enbuildngasolidfun Itioa.
thisporgamp,orgesinwilocurinthefmofad ingweight(load)r ding
epr swithesameamountfwehiswhTgt. isualymeantby“porgesiv
Itcanlso.bverduing”bterfomwithesameweigusnht,a
glarne ofmoimton, porvingthemind-muscleonti.,
Addingweightoebar/dumb el/machinewilbedpendtoyxpure inc
orpFactilev. u weose, cansplithu noedvratisf
aingtr xpe ic:
An1. ainedutr ivdual(esthn3monthsofciaegr xpince)
A2. beginr(3-9monthsofcaiegr xpnce)
Early-intem3. edts(9-1ia8monthsofcaiegr xpince)
orainedutF ivdthegual,os dbetofcusmoeornmasteringpfect
techniqradu ingweigecoIrmht. mendusigtheameweightfora
ast3leweaigsetrk hocnqu emasterybaingfoc eth.r
Developingatechqu-baseivnmoeforundtialh evopingeastr h
baseincgtr withporechniquadl toinjry haledporgOnes. ce
cisethnqrx uabectxdpor elyandougadr teobgine,rtoy
youcanimtomaesmk aseinwelcr ightweektoweasyoeuk,rnv tm
beginsto aewr motorpensa
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
[13]
.
8
Asabyoeugc,ndirshl xpe ctomaevrycokngsit h a.
Whileyoumaybetmptedomaebk igjumpsinweightasyoenur d
condeimpyorvuse,hldtickoasmplearin ogsrn:citely
ad thesameloadverpiodftimtheranmakingb jumpsle
Wheqfr.untly encompedar tonlieprodtizan(moecrmmonlykown
asundtigl perodalintpz),erodtizanseqfcvuolyrgain
[14]
engstr h
maximumengstr h
andtisgcelf ormchangeswithdenpfricagsofyur
[15]
itsafernd, moeliabr tomaesmk alerjumposfrm
weektoweKepk. inmindtah ingjust5lboathebrpeweekfornly
26wes(e6kmonths)wilyieda130bngsitrch.
oranlye-itmF edthsngcoarli, swilsowtloysar
dimhiswhT n. enusigtoarfpceivdtorxn(RPEfsh)wilcomein
Intheamod. y stbRPEaicemn, plyash1-n0okctrewcloset
eastwafilur Ans. dveryhaItmeR,PE10i ansyouwentalou,
achedrnfilu a ep0rtinhs“lfk”withgodfrmAn. RPEof9shuld
stilfevryoughandmeansyougtveryclobs,pfaiu1 nthek.
AnRPEof8meansyoutp edp2rAn”)shyofe(“intaluk.RPEof7
meansyoutp edp3rAn”)shyofe(“intaluk.dsoaiSncgetr.
closet(bunotecsarilyhwayto)cnerimuesicumlarf potanr
forbengths adypotre h
[16]
we, wilbeaimingforaRPE 6oabve
onalsetihprgamhisgTalymeenr. ansomoepthan4rbs igt“lef
. intheak”
oprgTesuin thRPEmethodyus,l eagivnloda osenlyicr
theweightwhenthRPEdasbcr y1point(hesfl~10%asierthnd
whenyoutdrsa iglothad).
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
89
WHAISTHEMIND-MUSCLECONNECTION?
HOWDOIDEVOEL PIT?
hemiT nd-muscleonti hafocusing gthear muscle
tomovethweight(nojus“igthr emochastoriRewn”). n
asedincr muscletioavnwhensubitrjcda ouse“nlig”
(suchaqezingyour dltesah posibletghbar eltomoveina
hiptrus)whencompedarxtnlcuigo“”(shmplymovingthebar el
upwdar s)
bengutsr hlvdoesn’tmtoimpactisdevlopment
[17]
hemiT . nd-muscleontimakh etodvlp,
[18]
me, anigyou
shouldbegGe.intocuarlyv alysnper kigIthmi, ndmuscle
conetishuldbeusdonlyparigly(ft)onsqd,uaebtslifnch
pesandr ovh pesaigtr hlycnque-fosdcirx
twiha glteacivr musclemaegsrda loftenirhsaFcu.
movemitsben,rofcusnthemovementofyburi odyan simply
cisewiutxrh thpor etchniqourghanfl eomoortFin.
alisotcendrx my aingcompoundycise,arthx
mind-muscleonti avr fgthe muscleayouf
ap orpte.ia
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
90
TRAIN G VARI BLES
FREQUENCY
hemaT inthgwecanoludefrmeothquscrinalf y
aingtr chmue scletwiceprweekisbtrhanogly cemuscleon
perweek
[1]
On. epotnialmtioanfhgerqctisauny
mostudie evoarlumeqtduame, anigthesubacjlydr oingthesame
amountf alwoalwoeInthrk. rlditsmu, tveloychasikumeswouldbe
equalwheqnfrHiducisat. geqhrf aiuncyt pialyowsu
todmoevorlumewiainthgr weoesplu jtimnT, ek. agineth
tigfa uedncsbritwendoig3setfqs3uda yperweek(somewtha
managbe l)compedar to ing9setofqinausgleo(bSrutawh). ta
eqalthyfrsu:icn
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
91
eisphrTob1.a lynospeciabntogr amusclemoethanwr icepr
weekwithesameamountfvlme.
aingr muT 2. sclemoethanorcpweekismoeorptimalforhypte, h
evnwhenvolumeisthame.
INTENSITY(EFORAND
T OL AD)
How much effort should you put into each set?
Asainedutr ivdfontesy)(hrual, belowerthanisouldbefor
amoehigranldyt ivdIfuayl.oekcdbaingetr d,iha er
yoepuar b lyworkingthepa fcngSisrae.othum, usclar
devloping ortechniquaboitsfrmpushingetoclsanpfiur t
yoasedtnuicr kf jy engaibr dtnglifohabreduFts.
indvepkual,ingstcoeranRPEfco5-7isrmmende .
Asyoubegintoprgestowdar tehbl giner/aytmedtsagihvn,
maedstr po tingerlf chqyoue,anbgitoyerxuslfdha n
boentfrmtakingmooesrthclindF.vfaukgl, setoan
RPEof7-8isualythewetspo.
How much weight (load) do you lift? How heavy do you go?
Aspevioruslymentioedhp,rimarygolfthisporgamistodevlpoastrng
foundRtiaPEshe.lpfuolrbothladsecion frdetminghow
mufochtger Ansinachet. p orptelysiacdweight alymeenr ans
tyohaucnsfelprmgthearpswithpor efmandthepscribd
RPE.
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
92
VOUL ME
moulV aoteh srf oyles ntofwouishTdegorn’iyu.k
pa mioxr snetobfdpliaxurs, te a pyl munloatehgsf bre
mouwlV“r”dsteahfomc.gnliskrteai opgnrciythe
moulV .paitnoe wbeinvac dbemsouavlht dnamouivlse-pr w-per .ke
mouvlinse- r P meqriu stneolwyrvhswiacut,ejrghnati
mitdsa”qe“nupovrsecgytihna foseul
]02[
Ho. wwh,olsihtrev moul osmeuacpn hor mu,oprtyhe pitle
pmu)srte 5-3( s deqoghmabturiplcas mix oprythezi
]12[
mistI .mouvl ant hoepdntaqmolrucsie mouvler t’nsie
wla snOneht.ya re duotcsmy8102e ofst 01uprevso0f1tgni5a
gopsuter,5hwnpysilageourtcqhdnsager
mouvlehgftndiaspmuotlygapu01cNorx .eht- a yeolncts
]2 [
gelsrihtna)evo(
depamourvsblt“hS . mile pwhti”sa hci
mouvlnisea rcnmitsoepfhlu rae gnimotalu maJ .oprythe se
]32[
ocmeKgri medminas min mu pwestreo0f1 pmuker gopeulcrs
wi, ht
pbstreo5d1-0wey a bgkneiaodmtbspelkar maofreta mix gniz
mretni-yldbasgreni opythre.sdai
Ielabotrnhsceptbliak eow:
FUNDAMENAT LSEP2:
tph s:/www.youtbe.cm/wtch?v=a 7S0NjKYlJ7I
VOUL MESCIENCEEXPLAINED:
tph s:/www.youtbe.cm/wtch?v=a qwv3JqOUqWs
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
93
EX RCIS V DEO
NoAlte: l elistdcarx nphabeticlodr an ewrtenxaclyish
ap rinethpogamr oxarmeF. p“Sqle,istd”aur n eBackSqtndu Hip
elistdhruaT n er“BaboelHiucnsthCoY” phrust.Tmmand+Ffunctio
tondciseyrhxu fyoeuarncmp. uter
ASSITEDDI: P
tph s:/you.beN6Q1UI_xkE?t=374
BACKSQUA: T
tph s:/you.be v6CE Cg2BC8?t=147
BARBEL NCHPRES:
BARBEL NOVET R OW:
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
tph s:/you.bevcBig73ojpE?t=134
tph s:/you.bedjKXLt7kvQ?t=273
94
BARBHIEL THP RU: ST
tph s:/you.bexDmFkJxPzeM?t=97
BENOVET R EVERSEDUMBBYFE:L
tph s:/you.beqfc70k4318?t=
BICYCLECRUNCH:
tph s:/you.be2RrGnjxSsiA?t=371
CABYLEF:
tph s:/you.be-EIhKMDSjBY?t=169
CABLEATERARL AISE:
tph s:/you.bev_ZkxWzYnMc?t=92
CABLERVERYSEF:L
tph s:/www.youtbe.cm/wtch?v=a uCV40OQMGpM
CABLESATEDROW:
tph s:/you.beF WfA_s0XL8?t=273
CABTRLE ICEPKICKBACK:
tph s:/you.be94DXwolcX?t=8P 327
CHES-UT PORTEDROW:
tph s:/you.be sx8PIGIua
CHES-UT PORTED-BTAR OW:
tph s:/www.youtbe.cm/wtch?v=a 160n9FBX84s
CLOSE-GRIPBENCHPRES:
tph s:/you.bexGfUcV1x5g
CRUNCH:
tph s:/you.be2RrGnjxSsiA?t=70
DEADL:IFT
tph s:/you.beVL5Ab0T7e4?t=15
DUMBBOFEL ORPRES:
DUMBBINEL CLINEPRS:
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
tph s:/you.bex19tiRarXQ?t=47
tph s:/www.youtbe.cm/wtch?v=a p2t9daxLpB8
95
DUMBBLAE TRARL AISE:
tph s:/you.bev_ZkxWzYnMc?t=215
DUMBBREL OW:
tph s:/you.bedjKXLt7kvQ?t=16
DUMBBSELATEDSHOULDERP ES:
tph s:/you.bea9IxwoEpQ8?t=50
DUMBBSELINGLE-LGHITHP RU: ST
dumbbell or plate to load)
tph s:/you.bed_5CVgrB49o
DUMBBSELKULCRL USHER:
tph s:/you.bepo GXI-qs98?t=36
DUMBBSELUPINATEDCURL:
tph s:/you.bei1YgFZB6alI?t=485
DUMBBWAL
EL KINGUL NGE:
tph s:/you.beY4Vv2ASsyh?t=536
EZBARCURL:
tph s:/you.bei1YgFZB6alI?t=138
GOBSLETQUA: T
tph s:/you.bev-mQm_dorHg?t=489
HAMMERCURL:
tph s:/you.beKd3tbUnbueU
HANGINGLEGRAISE:
LAPUT LDOWN:
(can use a
tph s:/you.be2RrGnjxSsiA?t=247
tph s:/you.beO94yEoGXtBY?=150
LEGCURL:
LYING LEG CURL: tph s:/www.youtbe.cm/wtch?v=a e_48W0vlU58
SEATED LEG CURL: tph s:/you.be2CMmuH4qJh0
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
96
LEGEXTENSION:
tph s:/you.beljO4jkwv8wQ?t=20
LEGPRES:
tph s:/you.bedi Uw4Z AkPI?t=241
MACHINEINCLINECHESPRT ES:
tph s:/you.bek1S_Any3NIA?t=240
(or similar
machine that you feel working your chest well)
MACHINESATEDHIABP DUCTION:
tph s:/you.bezfUWbpdjczg
NEUTRA-GL RIPULDOWN:
tph s:/you.beO94yEoGXtBY?=298
OVERHEADPRES:
tph s:/you.be_RlDWO2jfg?t=12
PECDECK:
PLANK:
tph s:/you.be-EIhKMDSjBY?t=15
tph s:/you.be1G0y8D5rFDc?t=1
REVERSE-GRIPLAUT LDOWN:
REVERSEPCDECK:
tph s:/you.beO94yEoGXtBY?=314
tph s:/you.beqfc70k4318?t=259
ROMANIANDEADL:IFT
tph s:/you.be_yxCn2iSjU?t=95
SEATEDAF CEPUL:
tph s:/www.youtbe.cm/wtch?v=a x0WWL RbNdWM
SINGLE-ARMCABLECURL:
tph s:/you.beacCyjED5hL I
SINGLE-ARMPULDOWN:
tph s:/you.betQ2LSP_0GQ?t=437
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
97
SINGLE-ARMROTRPE ICEPXTENSION:
tph s:/you.bepo GXI-qs98?t=367
SINGLE-LGLEGEXTENSION:
tph s:/you.beY4Vv2ASsyh?t=573
SINGLE-LGYINL GLEGCURL:
tph s:/you.beY4Vv2ASsyh?t=615
AST NDINGCALFRAISE:
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
tph s:/you.be-qsRtp_PbVM?t=162
98
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fnipje dar .com/conta
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J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
9
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DC.oamF orlingfdelay -onstmuscleonadr vyfdynamic
perfomanceme2015;():-3.ainAtrJ esuThl
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
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oneurlgicantrbuosaedincrgtSph.osMer d207;3():145-68.
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asoeitncgr p amr sinDivisoAmenI ricanolegf tbalpyers.
engJStr hCond209;3(1):-.Res
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fotegacusridnglo -termesitancgrJSEpu.2018;o(5):7712.
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xpe rincdugapushingmovemApJEurent. plPhy20si17o;():45-.
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onMeesoaurfMuscleHypotre Ahy: stemS ticRevawandMeta-ASpnalysi.otr
Med2016;4():89-.7
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ciseornxgtlah,muscularend,hypgtrJoSeCo. nd
2015;9():34-8Res.
2:HaD.t,eck AAmi.; thalingr m.;MiT , L.;Matchel, Wi.; Yovrs, G.lson, C.;HaM.laki,
fectsoE Wa12- ekModie GermoVanlumoainrgmP Te onMuengscltrS h
andHypotre hy—AiloSpPtud7.6,sy2018r
23:SchoenfldBOgJ, bornD,KriegJWDo. esp-r otilanh betwen
weesitanckgrly voumeandsimucr sclemaAs: ytemeviwtcra
andmeJSpta-nlysi.2017;o35():c8r
J E F NI P A R D F U NDAME N AT L S HY P E R T R O P H Y P R O GR A M
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