IMPORTANT: On the right, enter your 1RM loads in the

spaces below the given exercise (use the same units you
specified above).

Workout

LOWER FOCUSED
FULL BODY
 CHEST FOCUSED
FULL BODY
WEEK 1

BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2

Workout

LOWER FOCUSED
FULL BODY
 CHEST FOCUSED
FULL BODY
WEEK 2

BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2

Workout

LOWER FOCUSED
FULL BODY
 LOWER FOCUSED
FULL BODY

CHEST FOCUSED
FULL BODY
Week 3

BACK FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY

LOWER FOCUSED
FULL BODY 2
 Workout

LOWER FOCUSED
FULL BODY

CHEST FOCUSED
FULL BODY
EEK 4
WEEK
BACK FOCUSED
FULL BODY

LOWER FOCUSED
FULL BODY 2
 Workout

LOWER FOCUSED
FULL BODY

CHEST FOCUSED
ck 2)

FULL BODY
 CHEST FOCUSED

Week 5 (Block 2)
FULL BODY

BACK FOCUSED
FULL BODY

LOWER FOCUSED
FULL BODY 2
 Workout

LOWER FOCUSED
FULL BODY

CHEST FOCUSED
)
 CHEST FOCUSED
Week 6 (Block 2) FULL BODY

BACK FOCUSED
FULL BODY

LOWER FOCUSED
FULL BODY 2
 Workout

LOWER FOCUSED
FULL BODY
 CHEST FOCUSED
Week 7 (Block 2)
FULL BODY

BACK FOCUSED
FULL BODY

LOWER FOCUSED
FULL BODY 2
 FULL BODY 2

Workout

LOWER FOCUSED
FULL BODY
 CHEST FOCUSED
FULL BODY
Week 8 (Block 2)

BACK FOCUSED
FULL BODY

LOWER FOCUSED
FULL BODY 2
LOWER FOCUSED
FULL BODY 2

Workout

LOWER FOCUSED
FULL BODY
 CHEST FOCUSED
FULL BODY
WEEK 9 (Block 3) - Deload

BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2

Workout

LOWER FOCUSED
FULL BODY
 LOWER FOCUSED
FULL BODY

CHEST FOCUSED
eek 10 (Block 3) - AMRAPs

FULL BODY

BACK FOCUSED
FULL BODY
Week 10 (B BACK FOCUSED
FULL BODY

LOWER FOCUSED
FULL BODY 2
 JEFF NIPPARD

IMPORTANT: In the light green cell below, type "kg" if using ki

pounds (quotation marks not include
kg

ANT: On the right, enter your 1RM loads in the Squat

elow the given exercise (use the same units you
specified above). 100

Exercise Warmup Sets

BACK SQUAT 3
DUMBBELL INCLINE PRESS 2
LYING LEG CURL 1
PRONATED PULLDOWN 1
SEATED HIP ABDUCTION 1
SUPINATED EZ BAR CURL 1
STANDING CALF RAISE 1
BARBELL BENCH PRESS 3
 LOW TO HIGH CABLE FLYE 0

BARBELL HIP THRUST OR RDL 2

CHEST-SUPPORTED T-BAR ROW 1

ARNOLD PRESS 0

TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
HUMBLE ROW 1

LEG PRESS 2
CABLE ROPE UPRIGHT ROW 0
EZ BAR SKULL CRUSHER 1

HAMMER CURL 0

BICYCLE CRUNCH 1

DEADLIFT 3
 OVERHEAD PRESS 3
LEG EXTENSION 1
DUMBBELL LATERAL RAISE 1

ROPE FACE PULL 1

STANDING CALF RAISE 1
HANGING LEG RAISE 1
PUSH UP 0

Exercise Warmup Sets

BACK SQUAT 3
DUMBBELL INCLINE PRESS 2
LYING LEG CURL 1
PRONATED PULLDOWN 1
SEATED HIP ABDUCTION 1
SUPINATED EZ BAR CURL 1
STANDING CALF RAISE 1
 BARBELL BENCH PRESS 3

LOW TO HIGH CABLE FLYE 0

BARBELL HIP THRUST OR RDL 2

CHEST-SUPPORTED T-BAR ROW 1

ARNOLD PRESS 0

TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
HUMBLE ROW 1

LEG PRESS 2
CABLE ROPE UPRIGHT ROW 0
EZ BAR SKULL CRUSHER 1

HAMMER CURL 0

BICYCLE CRUNCH 1
 RESET DEADLIFT 3

OVERHEAD PRESS 3
LEG EXTENSION 1
DUMBBELL LATERAL RAISE 1

ROPE FACE PULL 1

STANDING CALF RAISE 1
HANGING LEG RAISE 1
PUSH UP 0

Exercise Warmup Sets

BACK SQUAT 3
DUMBBELL INCLINE PRESS 2
LYING LEG CURL 1
 PRONATED PULLDOWN 1
SEATED HIP ABDUCTION 1
SUPINATED EZ BAR CURL 1
STANDING CALF RAISE 1
BARBELL BENCH PRESS 3

LOW TO HIGH CABLE FLYE 0

BARBELL HIP THRUST OR RDL 2

CHEST-SUPPORTED T-BAR ROW 1

ARNOLD PRESS 0

TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
HUMBLE ROW 1

LEG PRESS 2
CABLE ROPE UPRIGHT ROW 0
 EZ BAR SKULL CRUSHER 1

HAMMER CURL 0

BICYCLE CRUNCH 1

DEADLIFT 3

OVERHEAD PRESS 3
LEG EXTENSION 1
DUMBBELL LATERAL RAISE 1

ROPE FACE PULL 1

STANDING CALF RAISE 1
HANGING LEG RAISE 1
PUSH UP 0
 Exercise Warmup Sets

BACK SQUAT 3
DUMBBELL INCLINE PRESS 2
LYING LEG CURL 1
PRONATED PULLDOWN 1
SEATED HIP ABDUCTION 1
SUPINATED EZ BAR CURL 1
STANDING CALF RAISE 1
BARBELL BENCH PRESS 3

LOW TO HIGH CABLE FLYE 0

BARBELL HIP THRUST OR RDL 2

CHEST-SUPPORTED T-BAR ROW 1

ARNOLD PRESS 0

TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
 HUMBLE ROW 1

LEG PRESS 2
CABLE ROPE UPRIGHT ROW 0
EZ BAR SKULL CRUSHER 1

HAMMER CURL 0

BICYCLE CRUNCH 1

RESET DEADLIFT 3

OVERHEAD PRESS 3
LEG EXTENSION 1
DUMBBELL LATERAL RAISE 1

ROPE FACE PULL 1

STANDING CALF RAISE 1
HANGING LEG RAISE 1
PUSH UP 0
 Exercise Warmup Sets

[TOPSET] BACK SQUAT 3

[BACK OFF] BACK SQUAT 0
BARBELL OVERHEAD PRESS 2

SWISS BALL LEG CURL 1

CHIN-UP 1
SEATED HIP ABDUCTION 1
SUPINATED EZ BAR CURL 1

ECCENTRIC-ACCENTUATED STANDING
CALF RAISE 1

BARBELL BENCH PRESS 3

LOW INCLINE DUMBBELL PRESS 0
 BARBELL HIP THRUST OR RDL 2
DUMBBELL ROW 1
CABLE ROPE UPRIGHT ROW 0
OVERHEAD TRICEP EXTENSION 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
BANDED CHEST-SUPPORTED T-BAR ROW 1
SINGLE-LEG LEG PRESS 2
DECLINE BENCH PRESS 2
CABLE LATERAL RAISE 1
CABLE SINGLE-ARM CURL 0
CABLE CRUNCH 1
[TOPSET] DEADLIFT 3

[BACK OFF] RESET DEADLIFT 0

OVERHEAD PRESS 3
LEG EXTENSION 1
DUMBBELL LATERAL RAISE 1
REVERSE PEC DECK 1
STANDING CALF RAISE 1
AB WHEEL ROLLOUT 1
 PUSH UP 0

Exercise Warmup Sets

[TOPSET] BACK SQUAT 3

[BACK OFF] BACK SQUAT 0
BARBELL OVERHEAD PRESS 2

SWISS BALL LEG CURL 1

CHIN-UP 1
SEATED HIP ABDUCTION 1
SUPINATED EZ BAR CURL 1

ECCENTRIC-ACCENTUATED STANDING
CALF RAISE 1

BARBELL BENCH PRESS 3

 LOW INCLINE DUMBBELL PRESS 0
BARBELL HIP THRUST OR RDL 2
DUMBBELL ROW 1
CABLE ROPE UPRIGHT ROW 0
OVERHEAD TRICEP EXTENSION 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
BANDED CHEST-SUPPORTED T-BAR ROW 1
SINGLE-LEG LEG PRESS 2
DECLINE BENCH PRESS 2
CABLE LATERAL RAISE 1
CABLE SINGLE-ARM CURL 0
CABLE CRUNCH 1
[TOPSET] DEADLIFT 3

[BACK OFF] RESET DEADLIFT 0

OVERHEAD PRESS 3
LEG EXTENSION 1
DUMBBELL LATERAL RAISE 1
REVERSE PEC DECK 1
STANDING CALF RAISE 1
 AB WHEEL ROLLOUT 1
PUSH UP 0

Exercise Warmup Sets

[TOPSET] BACK SQUAT 3

[BACK OFF] BACK SQUAT 0
BARBELL OVERHEAD PRESS 2

SWISS BALL LEG CURL 1

CHIN-UP 1
SEATED HIP ABDUCTION 1
SUPINATED EZ BAR CURL 1

ECCENTRIC-ACCENTUATED STANDING
CALF RAISE 1
 BARBELL BENCH PRESS 3
LOW INCLINE DUMBBELL PRESS 0
BARBELL HIP THRUST OR RDL 2
DUMBBELL ROW 1
CABLE ROPE UPRIGHT ROW 0
OVERHEAD TRICEP EXTENSION 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
BANDED CHEST-SUPPORTED T-BAR ROW 1
SINGLE-LEG LEG PRESS 2
DECLINE BENCH PRESS 2
CABLE LATERAL RAISE 1
CABLE SINGLE-ARM CURL 0
CABLE CRUNCH 1
[TOPSET] DEADLIFT 3

[BACK OFF] RESET DEADLIFT 0

OVERHEAD PRESS 3
LEG EXTENSION 1
DUMBBELL LATERAL RAISE 1
 REVERSE PEC DECK 1
STANDING CALF RAISE 1
AB WHEEL ROLLOUT 1
PUSH UP 0

Exercise Warmup Sets

[TOPSET] BACK SQUAT 3

[BACK OFF] BACK SQUAT 0
BARBELL OVERHEAD PRESS 2

SWISS BALL LEG CURL 1

CHIN-UP 1
SEATED HIP ABDUCTION 1
SUPINATED EZ BAR CURL 1
 ECCENTRIC-ACCENTUATED STANDING
CALF RAISE 1

BARBELL BENCH PRESS 3

LOW INCLINE DUMBBELL PRESS 0
BARBELL HIP THRUST OR RDL 2
DUMBBELL ROW 1
CABLE ROPE UPRIGHT ROW 0
OVERHEAD TRICEP EXTENSION 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
BANDED CHEST-SUPPORTED T-BAR ROW 1

SINGLE-LEG LEG PRESS 2

DECLINE BENCH PRESS 2
CABLE LATERAL RAISE 1
CABLE SINGLE-ARM CURL 0
CABLE CRUNCH 1
[TOPSET] DEADLIFT 3

[BACK OFF] RESET DEADLIFT 0

OVERHEAD PRESS 3
 LEG EXTENSION 1
DUMBBELL LATERAL RAISE 1
REVERSE PEC DECK 1
STANDING CALF RAISE 1
AB WHEEL ROLLOUT 1
PUSH UP 0

Exercise Warmup Sets

BACK SQUAT 3
BARBELL BENCH PRESS 2
LYING LEG CURL 1
PRONATED PULLDOWN 1
SEATED HIP ABDUCTION 1
SUPINATED EZ BAR CURL 1
STANDING CALF RAISE 1
 BARBELL BENCH PRESS 3

LOW TO HIGH CABLE FLYE 0

DEADLIFT 2
CHEST-SUPPORTED T-BAR ROW 1

DUMBBELL LATERAL RAISE 0

TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WIIDE GRIP LAT PULLDOWN 2
CHEST-SUPPORTED T-BAR ROW 1
LEG PRESS 2
CABLE ROPE UPRIGHT ROW 0
EZ BAR SKULL CRUSHER 1

HAMMER CURL 0

BICYCLE CRUNCH 1

DEADLIFT 3
 OVERHEAD PRESS 3
LEG EXTENSION 1
DUMBBELL LATERAL RAISE 1

ROPE FACE PULL 1

STANDING CALF RAISE 1
CABLE CRUNCH 1
PUSH UP 0

Exercise Warmup Sets

TOPSET: BACK SQUAT 3

BACK SQUAT 0
DUMBBELL INCLINE PRESS 2
 LYING LEG CURL 1
PRONATED PULLDOWN 1
SEATED HIP ABDUCTION 1
SUPINATED EZ BAR CURL 1
STANDING CALF RAISE 1
BARBELL BENCH PRESS 3

BARBELL BENCH PRESS 0

LOW TO HIGH CABLE FLYE 0

BARBELL HIP THRUST OR RDL 2

CHEST-SUPPORTED T-BAR ROW 1

ARNOLD PRESS 0

TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
HUMBLE ROW 1
 LEG PRESS 2
CABLE ROPE UPRIGHT ROW 0
EZ BAR SKULL CRUSHER 1

HAMMER CURL 0

BICYCLE CRUNCH 1

DEADLIFT 3

RESET DEADLIFT 3

OVERHEAD PRESS 3
LEG EXTENSION 1
DUMBBELL LATERAL RAISE 1

ROPE FACE PULL 1

STANDING CALF RAISE 1
CABLE CRUNCH 1
PUSH UP 0
 JEFF NIPPARD'S FULL BODY - 4X/WEEK SPREADSHEET

pe "kg" if using kilograms or type "lbs" if using

marks not included)
g

Bench Deadlift OHP

100 100 100

Working Sets Reps / Duration Load (kg) RPE / %

4 4 77.5 77.5%
3 8 RPE8
3 10 RPE6
3 10 RPE7
3 20 RPE7
3 15/15 RPE9
3 8 RPE7
3 3 85 85%
3 15 RPE8

4 12 RPE6

3 15 RPE6

3 10 RPE7

3 15 RPE7
3 12 RPE6
3 6 RPE8
3 10 RPE8

3 15 RPE6
3 10 RPE7
3 15 RPE7

3 8 RPE9

3 15 RPE7

4 2 85 85%
 4 6 75 75%
3 15 RPE7
3 20 RPE7

3 20 RPE7
3 12 RPE7
3 12 RPE7
2 RPE only RPE6

Working Sets Reps / Duration Load (kg) RPE / %

3 6 77.5 77.5%
3 8 RPE8
3 10 RPE6
3 10 RPE7
3 20 RPE7
3 15/15 RPE9
3 8 RPE7
3 5 80 80%

3 15 RPE8

4 12 RPE6

3 15 RPE6

3 10 RPE7

3 15 RPE7
3 12 RPE6
3 6 RPE9
3 10 RPE8

3 15 RPE6
3 10 RPE7
3 15 RPE7

3 8 RPE9

3 15 RPE7
 3 5 80 80%

4 10 65 65%
3 15 RPE7
3 20 RPE7

3 20 RPE7
3 12 RPE7
3 12 RPE7
2 RPE only RPE6

Working Sets Reps / Duration Load (kg) RPE / %

4 4 80 80%
3 8 RPE9
3 10 RPE7
3 10 RPE7
3 20 RPE7
3 15/15 RPE10
3 8 RPE7
3 3 85 85%

3 15 RPE9

4 12 RPE7

3 15 RPE7

3 10 RPE7

3 15 RPE7
3 12 RPE7
3 6 RPE9
3 10 RPE9

3 15 RPE7
3 10 RPE7
3 15 RPE7

3 8 RPE9

3 15 RPE7

4 2 87.5 87.5%

4 6 77.5 77.5%
3 15 RPE7
3 20 RPE7

3 20 RPE7
3 12 RPE7
3 12 RPE7
2 RPE only RPE7
Working Sets Reps / Duration Load (kg) RPE / %

3 5 80 80%
3 8 RPE9
3 10 RPE8
3 10 RPE8
3 20 RPE8
3 15/15 RPE10
3 8 RPE8
3 5 80 80%

3 15 RPE9

4 12 RPE8

3 15 RPE8

3 10 RPE8

3 15 RPE8
3 12 RPE8
3 6 RPE9
3 10 RPE9

3 15 RPE8
3 10 RPE8
3 15 RPE8

3 8 RPE9

3 15 RPE8

3 5 80 80%

4 10 67.5 67.5%
3 15 RPE8
3 20 RPE8

3 20 RPE8
3 12 RPE8
3 12 RPE8
2 RPE only RPE8
Working Sets Reps / Duration Load (kg) RPE / %

1 3-5 87.5 87.5%

2 5 75 75%
4 6 80 80%

3 10 RPE7
3 8 RPE7
4 20 RPE7
4 10+2 RPE10

3 8 RPE7

3 3 87.5 87.5%
3 15 RPE8
4 12 RPE7
4 12 RPE7
3 10 RPE7
4 15 RPE7
3 12 RPE7
3 6 RPE9
4 10 RPE8
4 15 RPE7
4 8 RPE7
3 8 RPE8
4 8 RPE7
3 15 RPE7
1 2 90 90%

3 2 80 80%

4 8 80 80%
4 12 RPE7
3 20 RPE7
3 20 RPE7
3 12 RPE7
3 6 RPE7
 2 RPE only RPE7

Working Sets Reps / Duration Load (kg) RPE / %

1 2 90 90%
2 3 85 85%
4 8 75 75%

3 10 RPE7
3 8 RPE7
4 20 RPE7
4 10+2 RPE10

3 8 RPE7

3 5 85 85%
3 15 RPE8
4 12 RPE7
4 12 RPE7
4 10 RPE7
4 15 RPE7
3 12 RPE7
4 6 RPE9
4 10 RPE8
4 15 RPE7
4 8 RPE7
3 8 RPE8
4 8 RPE7
3 15 RPE7
1 4 85 85%

3 4 75 75%

4 4 82.5 82.5%
4 12 RPE7
3 20 RPE7
3 20 RPE7
3 12 RPE7
 3 12 RPE7
2 RPE only RPE7

Working Sets Reps / Duration Load (kg) RPE / %

1 6-8 80 80%
2 8 70 70%
4 10 65 65%

3 10 RPE8
3 8 RPE8
4 20 RPE8
4 10+2 RPE10

3 8 RPE8
3 10 75 75%
3 15 RPE8
4 12 RPE8
4 12 RPE8
4 10 RPE8
4 15 RPE8
3 12 RPE8
3 6 RPE9
4 10 RPE8
4 15 RPE8
4 8 RPE7
3 8 RPE8
4 8 RPE8
3 15 RPE8
1 6 80 80%

3 6 70 70%

4 6 80 80%
4 12 RPE8
3 20 RPE8
 3 20 RPE8
3 12 RPE8
3 12 RPE8
2 RPE only RPE8

Working Sets Reps / Duration Load (kg) RPE / %

1 2 92.5 92.5%
2 2 85 85%
4 5 80 80%

3 10 RPE8
3 8 RPE8
4 20 RPE8
4 10+2 RPE10
3 8 RPE8

4 2 90 90%
3 15 RPE8
4 12 RPE8
4 12 RPE8
4 10 RPE8
4 15 RPE8
3 12 RPE8
4 6 RPE9
4 10 RPE8

4 15 RPE8
4 8 RPE8
3 8 RPE8
4 8 RPE8
3 15 RPE8
1 2 95 95%

1 3 85 85%

5 3 87.5 87.5%
 4 12 RPE8
3 20 RPE8
3 20 RPE8
3 12 RPE8
3 12 RPE8
2 RPE only RPE8

Working Sets Reps / Duration Load (kg) RPE / %

4 4 75 75%
3 4 70 70%
3 10 RPE6
3 10 RPE6
3 20 RPE6
3 10 RPE6
3 8 RPE6
3 3 80 80%

3 15 RPE6

3 3 75 75%
3 15 RPE6

3 10 RPE6
3 15 RPE6
3 12 RPE6
3 6 RPE6
3 10 RPE6
3 12 RPE6
3 10 RPE6
3 15 RPE6

3 8 RPE6

3 15 RPE6

3 2 80 80%
 4 6 75 75%
3 15 RPE6
3 20 RPE6

3 20 RPE6
3 12 RPE6
3 12 RPE6
2 RPE only RPE6

Working Sets Reps / Duration Load (kg) RPE / %

1 AMRAP 90 90%
2 6 75 75%
3 8 RPE5
3 10 RPE8
3 10 RPE8
3 20 RPE8
3 10 RPE9
3 8 RPE8
1 AMRAP 90 90%

2 5 75 75%

3 15 RPE9

4 12 RPE5

3 15 RPE8

3 10 RPE8

3 15 RPE9
3 12 RPE10
3 6 RPE9
3 10 RPE 8
3 15 RPE8
3 10 RPE8
3 15 RP8

3 8 RPE10

3 15 RPE8

1 AMRAP 90 90%

2 5 75 75%

4 10 75-80 75-80%
3 15 RPE8
3 20 RPE8

3 20 RPE8
3 12 RPE8
3 12 RPE6
2 AMRAP RPE 10
DSHEET

Rest

2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
1-2 min
2-4 min
1-2 min

2-3 min

1-3 min

1-3 min

1-2 min
1-2 min
2-3 min
2-3 min

2-3 min
1-2 min
1-2 min

1-2 min

1-2 min

3-5 min
2-3 min
1-2 min
1-2 min

1-2 min
1-2 min
1-2 min
1-2 min

Rest

2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
1-2 min
2-4 min

1-2 min

2-3 min

1-3 min

1-3 min

1-2 min
1-2 min
2-3 min
2-3 min

2-3 min
1-2 min
1-2 min

1-2 min

1-2 min
3-5 min

2-3 min
1-2 min
1-2 min

1-2 min
1-2 min
1-2 min
1-2 min

Rest

2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
1-2 min
2-4 min

1-2 min

2-3 min

1-3 min

1-3 min

1-2 min
1-2 min
2-3 min
2-3 min

2-3 min
1-2 min
1-2 min

1-2 min

1-2 min

3-5 min

2-3 min
1-2 min
1-2 min

1-2 min
1-2 min
1-2 min
1-2 min
 Rest

2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
1-2 min
2-4 min

1-2 min

2-3 min

1-3 min

1-3 min

1-2 min
1-2 min
2-3 min
2-3 min

2-3 min
1-2 min
1-2 min

1-2 min

1-2 min

3-5 min

2-3 min
1-2 min
1-2 min

1-2 min
1-2 min
1-2 min
1-2 min
 Rest

2-4 min
2-4 min
2-3 min

1-2 min
2-3 min
1-2 min
1-2 min

1-2 min

2-4 min
1-2 min
2-3 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min

3-5 min

2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min

Rest

2-4 min
2-4 min
2-3 min

1-2 min
2-3 min
1-2 min
1-2 min

1-2 min

2-4 min
1-2 min
2-3 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min

3-5 min

2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min

Rest

2-4 min
2-4 min
2-3 min

1-2 min
2-3 min
1-2 min
1-2 min

1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min

3-5 min

2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min

Rest

2-4 min
2-4 min
2-3 min

1-2 min
2-3 min
1-2 min
1-2 min
1-2 min

2-4 min
1-2 min
2-3 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min

2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min

3-5 min

2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min

Rest

2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
1-2 min
2-4 min

1-2 min

2-3 min
1-3 min

1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min

1-2 min

1-2 min

3-5 min
2-3 min
1-2 min
1-2 min

1-2 min
1-2 min
1-2 min
1-2 min

Rest

2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
1-2 min
2-4 min

2-4 min

1-2 min

2-3 min

1-3 min

1-3 min

1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min

1-2 min

1-2 min

3-5 min

3-5 min

2-3 min
1-2 min
1-2 min

1-2 min
1-2 min
1-2 min
1-2 min
 Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Focus on driving your knees out
Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
1-2 second pause at the bottom of each rep
Set up a comfortable arch, 1-2 second pause on chest, explode
off chest with max force
 Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom

Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.

Focus on squeezing your triceps to move the weight

Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower back
to round
Focus on squeezing the upper traps at the top
Arc the bar back behind your head, keep constant tension on
triceps
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Press onto your toes
Roll hips "up" as you squeeze lower abs, avoid swinging
Perform as many reps as you can to hit target RPE

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Focus on driving your knees out
Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
1-2 second pause at the bottom of each rep
 Set up a comfortable arch, 1-2 second pause on chest, explode
off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom

Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.

Focus on squeezing your triceps to move the weight

Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower back
to round
Focus on squeezing the upper traps at the top
Arc the bar back behind your head, keep constant tension on
triceps
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Press onto your toes
Roll hips "up" as you squeeze lower abs, avoid swinging
Perform as many reps as you can to hit target RPE

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
 Pull your elbows down and in
Focus on driving your knees out
Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
1-2 second pause at the bottom of each rep
Set up a comfortable arch, 1-2 second pause on chest, explode
off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom

Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.

Focus on squeezing your triceps to move the weight

Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower back
to round
Focus on squeezing the upper traps at the top
 Arc the bar back behind your head, keep constant tension on
triceps
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Press onto your toes
Roll hips "up" as you squeeze lower abs, avoid swinging
Perform as many reps as you can to hit target RPE
 Notes

Sit back and down, 15° toe flare, drive your knees out laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Focus on driving your knees out
Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
1-2 second pause at the bottom of each rep
Set up a comfortable arch, 1-2 second pause on chest, explode
off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom

Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.

Focus on squeezing your triceps to move the weight

Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
 pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower back
to round
Focus on squeezing the upper traps at the top
Arc the bar back behind your head, keep constant tension on
triceps
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Press onto your toes
Roll hips "up" as you squeeze lower abs, avoid swinging
Perform as many reps as you can to hit target RPE
 Notes

If you're feeling confident and strong, go for 5 reps. If you feel

less strong, play it safe with 3-4 reps.
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels into
the ball
1.5x shoulder width grip, pull your chest to the bar
Focus on driving your knees out
10 reps with good control + 2 reps with moderate
cheating/momentum

Press onto your toes. 4-second eccentric

Elbows at a 45° angle. Squeeze your shoulder blades and stay

firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Focus on squeezing the upper traps at the top
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower back
to round
Constant tension reps, touch bar to chest
Swing the weight "out", not "up"
Keep your shoulder joint hyperextended (elbow behind torso)
Focus on flexing your spine. Avoid yanking with your arms
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Swing the weight "out", not "back"
1-2 second pause at the bottom of each rep
Squeeze your glutes, don't pull from your arms
 Perform as many reps as you can to hit target RPE

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels into
the ball
1.5x shoulder width grip, pull your chest to the bar
Focus on driving your knees out
10 reps with good control + 2 reps with moderate
cheating/momentum

Press onto your toes. 4-second eccentric

Elbows at a 45° angle. Squeeze your shoulder blades and stay

firm on the bench
 15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Focus on squeezing the upper traps at the top
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower back
to round
Constant tension reps, touch bar to chest
Swing the weight "out", not "up"
Keep your shoulder joint hyperextended (elbow behind torso)
Focus on flexing your spine. Avoid yanking with your arms
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Swing the weight "out", not "back"
1-2 second pause at the bottom of each rep
 Squeeze your glutes, don't pull from your arms
Perform as many reps as you can to hit target RPE

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels into
the ball
1.5x shoulder width grip, pull your chest to the bar
Focus on driving your knees out
10 reps with good control + 2 reps with moderate
cheating/momentum

Press onto your toes. 4-second eccentric

 Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Focus on squeezing the upper traps at the top
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower back
to round
constant tension reps, touch bar to chest
Swing the weight "out", not "up"
Keep your shoulder joint hyperextended (elbow behind torso)
Focus on flexing your spine. Avoid yanking with your arms
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
 Swing the weight "out", not "back"
1-2 second pause at the bottom of each rep
Squeeze your glutes, don't pull from your arms
Perform as many reps as you can to hit target RPE

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels into
the ball
1.5x shoulder width grip, pull your chest to the bar
Focus on driving your knees out
10 reps with good control + 2 reps with moderate
cheating/momentum
 Press onto your toes. 4-second eccentric

Elbows at a 45° angle. Squeeze your shoulder blades and stay

firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Focus on squeezing the upper traps at the top
Focus on squeezing your triceps to move the weight
shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!

Low/medium/high foot placement, don't allow your lower back

to round
Constant tension reps, touch bar to chest
Swing the weight "out", not "up"
Keep your shoulder joint hyperextended (elbow behind torso)
Focus on flexing your spine. Avoid yanking with your arms
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
 Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Swing the weight "out", not "back"
1-2 second pause at the bottom of each rep
Squeeze your glutes, don't pull from your arms
Perform as many reps as you can to hit target RPE

Notes

Sit back and down, 15° toe flare, drive your knees out laterally
Speed reps - press bar explosively off chest
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Focus on driving your knees out
Dropset. Press your pinky into the bar harder than your pointer
finger
1-2 second pause at the bottom of each rep
 Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Explosive reps off the floor - should feel light and fast
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
Pull with your chest to the bar
Focus on retraction, transverse abduction
Low/medium/high foot placement, don't allow your lower back
to round
Focus on squeezing the upper traps at the top
Arc the bar back behind your head, keep constant tension on
triceps
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
1-2 second pause at the bottom of each rep
Focus on flexing your lower back
Perform as many reps as you can to hit target RPE

Notes

As many reps as possible (AMRAP) - Always use a spotter and

good technique
Sit back and down, 15° toe flare, drive your knees out laterally
Very light weight - avoid interference with bench AMRAP
tomorrow
 Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Focus on driving your knees out
Dropset. Press your pinky into the bar harder than your pointer
finger
1-2 second pause at the bottom of each rep
As many reps as possible (AMRAP) - Always use a spotter and
good technique
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Very light weight to avoid interference with deadlift AMRAPs on
Day 4
Squeeze your shoulder blades together at the top, let them
round forward at the bottom

Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.

Focus on squeezing your triceps to move the weight

Shrug up and in, pull shoulders up to ears!
Pull with your chest to the bar
Pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower back
to round
Focus on squeezing the upper traps at the top
Arc the bar back behind your head, keep constant tension on
triceps
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee

As many reps as possible (AMRAP) - Always use good technique

Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Press onto your toes
Focus on flexing your lower back
Squeeze your pecs