J

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

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

Workout

Lower #1

Upper #1

Lower #2
Week 1

Upper #2
 Upper #2

Lower #3

Upper #3

Workout

Lower #1

Upper #1
Week 2

Lower #2

Upper #2
We
Upper #2

Lower #3

Upper #3

Workout

Lower #1

Upper #1
Week 3

Lower #2

Upper #2
Week
Upper #2

Lower #3

Upper #3

Workout

Lower #1

Upper #1
eek 4

Lower #2
Week 4
Lower #2

Upper #2

Lower #3

Upper #3

Workout

Lower #1

Upper #1
ek 5

Lower #2
Week 5
Lower #2

Upper #2

Lower #3

Upper #3

Workout

Lower #1

Upper #1
k6

Lower #2
Week 6
Lower #2

Upper #2

Lower #3

Upper #3

Workout

Lower #1

Upper #1
 Upper #1

Week 7 Lower #2

Upper #2

Lower #3

Upper #3

Workout

Lower #1

Upper #1
 Upper #1

Week 8
Lower #2

Upper #2

Lower #3

Upper #3

Workout

Lower #1

Upper #1
 Upper #1

Week 9
Lower #2

Upper #2

Lower #3

Upper #3
 JEFF NIPPARD'S UPPER L
IMPORTANT: In the light blue cell below, type "kg" if using kil
type "lbs" if using pounds (quotation marks not include
Lbs

ANT: On the right, enter your 1RM loads in the Back Squat
elow the given exercise (use the same units you
specified above). 365

Exercise Working Sets

Back Squat 3
Eccentric-Accentuated Stiff Leg Deadlift 3
Constant-Tension Leg Press 2
Good Morning
Eccentric-Accentuated/Constant- 3
TensionCable
Standing Calf Raise 4
Crunch 3
Barbell Bench Press 3
Lat Pulldown 3
Pause Dumbbell Incline Press 3
Pendlay Row/Barbell
Constant-Tension Bent Over
Machine Row
Shoulder 3
2
MachinePress
Lateral Raise 3
Upper Body Weak Point 1 2 or 3
Deadlift 2
Front Squat 3
Barbell Hip Thrust 3
Constant-Tension
Unilateral Lying Leg Curl
Eccentric-Overloaded Leg 3
Extension 3
Lower Body Weak Point 1 2 or 3
Barbell Overhead Press 2
Wide-Grip Pull-Up 3
Barbell Close Grip Bench Press 3
Cable Close-Grip Row 3
Cable Flye 21s 3
Machine Chest-Supported Row W/Band 2
Supinated Dumbbell Curl 3
Upper Body Weak Point 1 2 or 3
Back Squat 3
Dumbbell Walking Lunge 3
A1: Seated Leg Curl 3
A2: Cable Pull-Through 3
Machine Hip Abduction 3
Weighted Crunch 3
Barbell
Neutral-Grip Incline Press Neutral-
Pull-Up/Negative 3
Grip Dip
Pull-Up 3
3
Seated T-Bar Row 3
Barbell Overhead Press 3
Myo Reps Floor Skull Crusher 3
Upper Body Weak Point 1 2 or 3

Exercise Working Sets

Back Squat 3
Eccentric-Accentuated Stiff Leg Deadlift 3
Constant-Tension Leg Press 2
Good Morning
Eccentric-Accentuated/Constant- 3
TensionCable
Standing Calf Raise 4
Crunch 3
Barbell Bench Press 3
Lat Pulldown 3
Pause Dumbbell Incline Press 3
Pendlay Row/Barbell
Constant-Tension Bent Over
Machine Row
Shoulder 3
2
MachinePress
Lateral Raise 3
Upper Body Weak Point 1 2 or 3
Deadlift 3
Front Squat 3
Barbell Hip Thrust 3
Constant-Tension
Unilateral Lying Leg Curl
Eccentric-Overloaded Leg 3
Extension 3
Lower Body Weak Point 1 2 or 3
Barbell Overhead Press 3
Wide-Grip Pull-Up 4
Barbell Close Grip Bench Press 3
 Cable Close-Grip Row 3
Cable Flye 21s 3
Machine Chest-Supported Row W/Band 2
Supinated Dumbbell Curl 3
Upper Body Weak Point 1 2 or 3
Back Squat 3
Dumbbell Walking Lunge 3
A1: Seated Leg Curl 3
A2: Cable Pull-Through 3
Machine Hip Abduction 3
Weighted Crunch 3
Barbell Incline Press Neutral-
Neutral-Grip Pull-Up/Negative 3
Grip Dip
Pull-Up 3
3
Seated T-Bar Row 3
Barbell Overhead Press 3
Myo Reps Floor Skull Crusher 3
Upper Body Weak Point 1 2 or 3

Exercise Working Sets

Back Squat 3
Eccentric-Accentuated Stiff Leg Deadlift 3
Constant-Tension Leg Press 2
Good Morning
Eccentric-Accentuated/Constant- 3
TensionCable
Standing Calf Raise 4
Crunch 3
Barbell Bench Press 3
Lat Pulldown 3
Pause Dumbbell Incline Press 3
Pendlay Row/Barbell
Constant-Tension Bent Over
Machine Row
Shoulder 3
2
MachinePress
Lateral Raise 3
Upper Body Weak Point 1 2 or 3
Deadlift 4
Front Squat 3
Barbell Hip Thrust 3
Const-Tension
Unilateral Lying Leg Curl Leg
Eccentric-Overloaded 3
3
Extension
Lower Body Weak Point 1 2 or 3
Barbell Overhead Press 4
 Wide-Grip Pull-Up 5
Barbell Close Grip Bench Press 3
Cable Close-Grip Row 3
Cable Flye 21s 3
Machine Chest-Supported Row W/Band 2
Supinated Dumbbell Curl 3
Upper Body Weak Point 1 2 or 3
Back Squat 3
Dumbbell Walking Lunge 3
A1: Seated Leg Curl 3
A2: Cable Pull-Through 3
Machine Hip Abduction 3
Weighted Crunch 3
Barbell
Neutral-Grip Incline Press Neutral-
Pull-Up/Negative 3
Grip Dip
Pull-Up 3
3
Seated T-Bar Row 3
Barbell Overhead Press 3
Myo Reps Floor Skull Crusher 3
Upper Body Weak Point 1 2 or 3

Exercise Working Sets

Back Squat 3
Deficit Deadlift 2
A1: Leg Press 2
A2: Leg Extension 2
Constant-Tension Seated Calf Raise 2
Hanging Leg Raise 3
Barbell Bench Press 3
Lat Pulldown 3
Machine Chest Press 3
Eccentric-Accentuated Cable Row 3
Machine Shoulder Press 2
Dumbbell Front Raise/Lateral Raise 3
Upper Body Weak Point 1 2 or 3
Deadlift 2
Front Squat 3
Bulgarian Split Squat 3
A1: Leg Extension 3
A2: Leg Curl 3
 Lower Body Weak Point 1 2 or 3
Barbell Overhead Press 2
Wide-Grip Pull-Up 3
Barbell Close Grip Bench Press 3
Banded Chest-Supported T-Bar Row 3
Pec Deck 3
Dumbbell Row 2
EZ Bar Curl 21s 3
Upper Body Weak Point 1 2 or 3
Back Squat 3
Dumbbell Walking Lunge 3
A1: Seated Leg Curl 3
A2: Cable Pull-Through 3
Machine Hip Abduction 3
Weighted Crunch 3
Barbell
Neutral-Grip Incline Press Neutral-
Pull-Up/Negative 3
Grip Dip
Pull-Up 3
3
Barbell Supinated Row 3
Barbell Push Press 3
Cable Triceps Kickback 3
Upper Body Weak Point 1 2 or 3

Exercise Working Sets

Back Squat 3
Deficit Deadlift 2
A1: Leg Press 2
A2: Leg Extension 2
Constant-Tension Seated Calf Raise 2
Hanging Leg Raise 3
Barbell Bench Press 3
Lat Pulldown 3
Machine Chest Press 3
Eccentric-Accentuated Cable Row 3
Machine Shoulder Press 2
Dumbbell Front Raise/Lateral Raise 3
Upper Body Weak Point 1 2 or 3
Deadlift 3
Front Squat 3
Bulgarian Split Squat 3
 A1: Leg Extension 3
A2: Leg Curl 3
Lower Body Weak Point 1 2 or 3
Barbell Overhead Press 3
Wide-Grip Pull-Up 4
Barbell Close Grip Bench Press 3
Banded Chest-Supported T-Bar Row 3
Pec Deck 3
Dumbbell Row 2
EZ Bar Curl 21s 3
Upper Body Weak Point 1 2 or 3
Back Squat 3
Dumbbell Walking Lunge 3
A1: Seated Leg Curl 3
A2: Cable Pull-Through 3
Machine Hip Abduction 3
Weighted Crunch 3
Barbell
Neutral-Grip Incline Press Neutral-
Pull-Up/Negative 3
Grip Dip
Pull-Up 3
3
Barbell Supinated Row 3
Barbell Push Press 3
Cable Triceps Kickback 3
Upper Body Weak Point 1 2 or 3

Exercise Working Sets

Back Squat 3
Deficit Deadlift 2
A1: Leg Press 2
A2: Leg Extension 3
Constant-Tension Seated Calf Raise 2
Hanging Leg Raise 3
Barbell Bench Press 3
Lat Pulldown 3
Machine Chest Press 3
Eccentric-Accentuated Cable Row 3
Machine Shoulder Press 2
Dumbbell Front Raise/Lateral Raise 3
Upper Body Weak Point 1 2 or 3
Deadlift 4
 Front Squat 3
Bulgarian Split Squat 3
A1: Leg Extension 3
A2: Leg Curl 3
Lower Body Weak Point 1 2 or 3
Barbell Overhead Press 4
Wide-Grip Pull-Up 5
Barbell Close Grip Bench Press 3
Banded Chest-Supported T-Bar Row 3
Pec Deck 3
Dumbbell Row 2
EZ Bar Curl 21s 3
Upper Body Weak Point 1 2 or 3
Back Squat 3
Dumbbell Walking Lunge 3
A1: Seated Leg Curl 3
A2: Cable Pull-Through 3
Machine Hip Abduction 3
Weighted Crunch 3
Barbell
Neutral-Grip Incline Press Neutral-
Pull-Up/Negative 3
Grip Dip
Pull-Up 3
3
Barbell Supinated Row 3
Barbell Push Press 3
Cable Triceps Kickback 3
Upper Body Weak Point 1 2 or 3

Exercise Working Sets

Back Squat 3
Barbell Hip Thrust 2
Leg Press 2
Barbell 45° Hyperextension 3
Standing Calf Raise 3
Hanging Leg Raise 3
Barbell Bench Press 3
Supinated Lat Pulldown 3
Barbell Floor Press 3
Machine High Row 3
Arnold Press 2
Cable Upright Row 3
 Upper Body Weak Point 1 2 or 3
Deadlift 2
Front Squat 3
Knee-Banded Leg Press 3
Single-Leg Leg Extension 3
Sliding Leg Curl 3
Lower Body Weak Point 1 2 or 3
Barbell Overhead Press 2
Wide-Grip Pull-Up 3
Barbell Close Grip Bench Press 3
Barbell Bent Over Row 3
Push-Up 2
Band Pull-Apart 2
Eccentric-Accentuated Hammer Curl 3
Upper Body Weak Point 1 2 or 3
Back Squat 3
Dumbbell Walking Lunge 3
Dumbbell Step-Up 3
Reverse Hyper 3
Cable Standing Hip Abduction 3
Plank 3
Barbell Incline Press 3
Single-Arm Pulldown 3
California Press 3
Cable Close-Grip Row 3
Barbell Overhead
Eccentric-Overloaded Press
Rope Overhead 3
Triceps 3
Upper BodyExtension
Weak Point 1 2 or 3

Exercise Working Sets

Back Squat 3
Barbell Hip Thrust 2
Leg Press 2
Barbell 45° Hyperextension 3
Standing Calf Raise 3
Hanging Leg Raise 3
Barbell Bench Press 3
Supinated Lat Pulldown 3
Barbell Floor Press 3
Machine High Row 3
 Arnold Press 2
Cable Upright Row 3
Upper Body Weak Point 1 2 or 3
Deadlift 3
Front Squat 3
Knee-Banded Leg Press 3
Single-Leg Leg Extension 3
Sliding Leg Curl 3
Lower Body Weak Point 1 2 or 3
Barbell Overhead Press 3
Wide-Grip Pull-Up 4
Barbell Close Grip Bench Press 3
Barbell Bent Over Row 3
Push-Up 2
Band Pull-Apart 2
Eccentric-Accentuated Hammer Curl 3
Upper Body Weak Point 1 2 or 3
Back Squat 3
Dumbbell Walking Lunge 3
Dumbbell Step-Up 3
Reverse Hyper 3
Cable Standing Hip Abduction 3
Plank 3
Barbell Incline Press 3
Single-Arm Pulldown 3
California Press 3
Cable Close-Grip Row 3
Barbell Overhead
Eccentric-Overloaded Press
Rope Overhead 3
Triceps 3
Upper BodyExtension
Weak Point 1 2 or 3

Exercise Working Sets

Back Squat 3
Barbell Hip Thrust 2
Leg Press 2
Barbell 45° Hyperextension 3
Standing Calf Raise 3
Hanging Leg Raise 3
Barbell Bench Press 3
Supinated Lat Pulldown 3
 Barbell Floor Press 3
Machine High Row 3
Arnold Press 2
Cable Upright Row 3
Upper Body Weak Point 1 2 or 3
Deadlift 4
Front Squat 3
Knee-Banded Leg Press 3
Single-Leg Leg Extension 3
Sliding Leg Curl 3
Lower Body Weak Point 1 2 or 3
Barbell Overhead Press 4
Wide-Grip Pull-Up 5
Barbell Close Grip Bench Press 3
Barbell Bent Over Row 3
Push-Up 2
Band Pull-Apart 2
Eccentric-Accentuated Hammer Curl 3
Upper Body Weak Point 1 2 or 3
Back Squat 3
Dumbbell Walking Lunge 3
Dumbbell Step-Up 3
Reverse Hyper 3
Cable Standing Hip Abduction 3
Plank 3
Barbell Incline Press 3
Single-Arm Pulldown 3
California Press 3
Cable Close-Grip Row 3
Barbell Overhead
Eccentric-Overloaded Press
Rope Overhead 3
Triceps 3
Upper BodyExtension
Weak Point 1 2 or 3
PPARD'S UPPER LOWER - 6X/WEEK SPREADSHEET
ype "kg" if using kilograms or
n marks not included)

Bench Deadlift OHP

285 475 165

Reps / Duration Load (lbs) RPE / % Rest

4 275 75% 3-4 min
10 135 7 2-3 min
20 210 8 2-3 min
8 7 1-2 min
6/6 8 1-2 min
30 8 1-2 min
6 200 70% 2-3 min
10 120 8 2-3 min
8 55 7 2-3 min
10/10 8 2-3 min
12 45 8 1-2 min
12/12 10/5 9 1-2 min
15-20 9 1-2 min
5 380 80% 3-5 min
8 6-7 3-4 min
12 8 2-3 min
20 8 1-2 min
12 8 1-2 min
15-20 9 1-2 min
4 125 75% 2-3 min
6 7 2-3 min
10 7-8 2-3 min
15 8 2-3 min
7/7/7 8 1-2 min
 20 8 1-2 min
15 8 1-2 min
15-20 9 1-2 min
8 255 70% 3-4 min
15 8 2-3 min
15 9 0 min
15 9 1-2 min
15 8 1-2 min
10 7 1-2 min
8 7-8 2-3 min
AMRAP/2 8 2-3 min
10 8 2-3 min
12 8 2-3 min
12 8 1-2 min
12 9 1-2 min
15-20 9 1-2 min

Reps / Duration Load (lbs) RPE / % Rest

5 275 75% 3-4 min
10 8 2-3 min
20 8 2-3 min
8 8 1-2 min
6 9 1-2 min
30 8 1-2 min
7 200 70% 2-3 min
10 8 2-3 min
8 8 2-3 min
10/10 9 2-3 min
12 9 1-2 min
12/12 9 1-2 min
15-20 9 1-2 min
5 380 80% 3-5 min
9 6-7 3-4 min
12 8 2-3 min
20 8 1-2 min
12 8 1-2 min
15-20 9 1-2 min
4 125 75% 2-3 min
6 8 2-3 min
11 7-8 2-3 min
 15 9 2-3 min
7/7/7 8 1-2 min
20 8 1-2 min
15 9 1-2 min
15-20 9 1-2 min
8 255 70% 3-4 min
15 8 2-3 min
15 9 0 min
15 9 1-2 min
15 8 1-2 min
10 7 1-2 min
8 7-8 2-3 min
AMRAP/2 8 2-3 min
10 8 2-3 min
12 8 2-3 min
12 8 1-2 min
10 9 1-2 min
15-20 9 1-2 min

Reps / Duration Load (lbs) RPE / % Rest

6 275 75% 3-4 min
10 9 2-3 min
20 9 2-3 min
8 8 1-2 min
6 9 1-2 min
30 9 1-2 min
8 200 70% 2-3 min
10 9 2-3 min
8 9 2-3 min
10/10 9 2-3 min
12 9 1-2 min
12/12 9 1-2 min
15-20 10 1-2 min
5 380 80% 3-5 min
10 6-7 3-4 min
12 9 2-3 min
20 10 1-2 min
12 8 1-2 min
15-20 9 1-2 min
4 125 75% 2-3 min
 6 9 2-3 min
12 7-8 2-3 min
15 9 2-3 min
7/7/7 9 1-2 min
20 9 1-2 min
15 10 1-2 min
15-20 10 1-2 min
8 255 70% 3-4 min
15 9 2-3 min
15 9 0 min
15 9 1-2 min
15 9 1-2 min
10 8 1-2 min
8 7-8 2-3 min
AMRAP/2 10 2-3 min
10 9 2-3 min
12 9 2-3 min
12 8 1-2 min
10 9 1-2 min
15-20 10 1-2 min

Reps / Duration Load (lbs) RPE / % Rest

4 285 77.5% 3-4 min
6 335 70% 2-3 min
15 8 2-3 min
15 8 1-2 min
20 8 1-2 min
12 8 1-2 min
6 205 72.5% 2-3 min
10 8 2-3 min
15 7 2-3 min
15 8 2-3 min
12 8 1-2 min
15/15 9 1-2 min
15-20 9 1-2 min
5 390 82.5% 3-5 min
8 6-7 3-4 min
15 8 2-3 min
20 8 1-2 min
20 8 1-2 min
 15-20 9 1-2 min
4 130 77.5% 2-3 min
6 7 2-3 min
10 7-8 2-3 min
12 8 2-3 min
15 8 1-2 min
12 8 1-2 min
7/7/7 8 1-2 min
15-20 9 1-2 min
8 265 72.5% 3-4 min
15 8 2-3 min
15 9 0 min
15 9 1-2 min
15 8 1-2 min
10 7 1-2 min
8 7-8 2-3 min
AMRAP/2 8 2-3 min
10 8 2-3 min
15 8 2-3 min
6 8 1-2 min
15 9 1-2 min
15-20 9 1-2 min

Reps / Duration Load (lbs) RPE / % Rest

5 285 77.5% 3-4 min
6 8 2-3 min
15 8 2-3 min
15 8 1-2 min
20 9 1-2 min
12 8 1-2 min
7 205 72.5% 2-3 min
10 8 2-3 min
15 8 2-3 min
15 9 2-3 min
12 9 1-2 min
15/15 9 1-2 min
15-20 9 1-2 min
5 390 82.5% 3-5 min
9 6-7 3-4 min
15 8 2-3 min
 20 8 1-2 min
20 8 1-2 min
15-20 9 1-2 min
4 130 77.5% 2-3 min
6 8 2-3 min
11 7-8 2-3 min
12 9 2-3 min
15 8 1-2 min
12 8 1-2 min
7/7/7 9 1-2 min
15-20 9 1-2 min
8 265 72.5% 3-4 min
15 8 2-3 min
15 9 0 min
15 9 1-2 min
15 8 1-2 min
10 7 1-2 min
8 7-8 2-3 min
AMRAP/2 8 2-3 min
10 8 2-3 min
15 8 2-3 min
6 8 1-2 min
15 9 1-2 min
15-20 9 1-2 min

Reps / Duration Load (lbs) RPE / % Rest

6 285 77.5% 3-4 min
6 335 70% 2-3 min
15 9 2-3 min
15 8 1-2 min
20 9 1-2 min
12 9 1-2 min
8 205 72.5% 2-3 min
10 9 2-3 min
15 8 2-3 min
15 9 2-3 min
12 9 1-2 min
15/15 9 1-2 min
15-20 10 1-2 min
5 390 82.5% 3-5 min
 10 6-7 3-4 min
15 9 2-3 min
20 10 1-2 min
20 8 1-2 min
15-20 10 1-2 min
4 130 77.5% 2-3 min
6 9 2-3 min
12 7-8 2-3 min
12 9 2-3 min
15 9 1-2 min
12 9 1-2 min
7/7/7 10 1-2 min
15-20 10 1-2 min
8 265 72.5% 3-4 min
15 9 2-3 min
15 9 0 min
15 9 1-2 min
15 9 1-2 min
10 8 1-2 min
8 7-8 2-3 min
AMRAP/2 10 2-3 min
10 9 2-3 min
15 9 2-3 min
6 8 1-2 min
15 9 1-2 min
15-20 10 1-2 min

Reps / Duration Load (lbs) RPE / % Rest

4 290 80% 3-4 min
10 8 2-3 min
15 8 2-3 min
10 8 1-2 min
10 8 1-2 min
12 8 1-2 min
6 215 75% 2-3 min
12 8 2-3 min
10 7 2-3 min
12 8 2-3 min
15 8 1-2 min
20 9 1-2 min
 15-20 9 1-2 min
5 405 85% 3-5 min
8 6-7 3-4 min
20 8 2-3 min
12 8 1-2 min
15 8 1-2 min
15-20 9 1-2 min
4 130 80% 2-3 min
6 7 2-3 min
10 7-8 2-3 min
10 8 2-3 min
AMRAP 8 1-2 min
30 8 1-2 min
10 8 1-2 min
15-20 9 1-2 min
8 275 75% 3-4 min
15 8 2-3 min
12 9 0 min
15 9 1-2 min
10 8 1-2 min
:30 7 1-2 min
8 7-8 2-3 min
12 8 2-3 min
10 8 2-3 min
20 8 2-3 min
10 8 1-2 min
10 9 1-2 min
15-20 9 1-2 min

Reps / Duration Load (lbs) RPE / % Rest

5 290 80% 3-4 min
10 8 2-3 min
15 8 2-3 min
10 8 1-2 min
10 8 1-2 min
12 8 1-2 min
7 215 75% 2-3 min
12 8 2-3 min
10 7 2-3 min
12 8 2-3 min
 15 8 1-2 min
20 9 1-2 min
15-20 9 1-2 min
5 405 85% 3-5 min
9 6-7 3-4 min
20 8 2-3 min
12 8 1-2 min
15 8 1-2 min
15-20 9 1-2 min
4 130 80% 2-3 min
6 7 2-3 min
11 7-8 2-3 min
10 8 2-3 min
AMRAP 8 1-2 min
30 8 1-2 min
10 8 1-2 min
15-20 9 1-2 min
8 275 75% 3-4 min
15 8 2-3 min
12 9 0 min
15 9 1-2 min
10 8 1-2 min
:30 7 1-2 min
8 7-8 2-3 min
12 8 2-3 min
10 8 2-3 min
20 8 2-3 min
10 8 1-2 min
10 9 1-2 min
15-20 9 1-2 min

Reps / Duration Load (lbs) RPE / % Rest

6 290 80% 3-4 min
10 8 2-3 min
15 8 2-3 min
10 8 1-2 min
10 8 1-2 min
12 8 1-2 min
8 215 75% 2-3 min
12 8 2-3 min
 10 7 2-3 min
12 8 2-3 min
15 8 1-2 min
20 9 1-2 min
15-20 9 1-2 min
5 405 85% 3-5 min
10 6-7 3-4 min
20 8 2-3 min
12 8 1-2 min
15 8 1-2 min
15-20 9 1-2 min
4 130 80% 2-3 min
6 7 2-3 min
11 7-8 2-3 min
10 8 2-3 min
AMRAP 8 1-2 min
30 8 1-2 min
10 8 1-2 min
15-20 9 1-2 min
8 275 75% 3-4 min
15 8 2-3 min
12 9 0 min
15 9 1-2 min
10 8 1-2 min
:30 7 1-2 min
8 7-8 2-3 min
12 8 2-3 min
10 8 2-3 min
20 8 2-3 min
10 8 1-2 min
10 9 1-2 min
15-20 9 1-2 min
SHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
4-second lowering phase. Keep your hips high
Don't stop between reps
Keeplowering
First 6 reps 3-second your spine neutral
phase, last 6 reps don't stop
Elbows at a 45°Round between
angle. your
Squeeze reps
backyour
as you crunchblades and stay
shoulder
firmelbows
Pull your on the down
benchand in
3-second pause
10 reps pendlay row, 10 reps bent over row
Don't stop between reps
Dropset
Focus
Brace your lats, on tall,
chest mind-muscle
hips high,connection
pull the slack out of the
bar prior
Keepto your
moving it off
torso the ground
upright
Squeeze your glutes at the top
Flex your hamstrings
12 reps each leg, bilateral conentric, unilateral eccentric
Focus on mind-muscle connection
Squeeze your glutes to keep your torso upright
Pull your chest to the bar
Shoulder width grip
Focus on engaging the
7 reps top half of ROM, lats7 by pulling
reps bottomyour elbows
half ROM,down
7 repsand
fullin
ROM
 Squeeze shoulder blades together at the top, control the
weight
Supinate against the dumbbell
Focus on mind-muscle connection
Sit back and down, 15° toe flare, drive your knees out laterally
15 steps per leg
Focus on squeezing your hamstrings
Focus on squeezing your quads
Squeeze your glutes
Round your back as you crunch
Keep your elbows out
RPE8 AMRAP, then do 2 forced negatives
Tuck your elbows at 45°, lean your torso forward 15°
Squeeze your shoulder blades at the top, control the weight
Squeeze your glutes to keep your torso upright
8 reps, rest 5 seconds, 2 reps, rest 5 seconds, 2 reps
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
4-second lowering phase. Keep your hips high
Don't stop between reps
Keep your spine neutral
Press onto your toes
Elbows at a 45°Round
angle. your backyour
Squeeze as you crunchblades and stay
shoulder
firmelbows
Pull your on the down
benchand in
3-second pause
10 reps pendlay row, 10 reps bent over row
Don't stop between reps
Dropset
Brace your lats, chest tall, hips high,connection
Focus on mind-muscle pull the slack out of the
bar prior
Keepto your
moving it off
torso the ground
upright
Squeeze your glutes at the top
Flex your hamstrings
12 reps each leg, bilateral conentric, unilateral eccentric
Focus on mind-muscle connection
Squeeze your glutes to keep your torso upright
Pull your chest to the bar
Shoulder width grip
Focus ontop
7 reps engaging
half of the
ROM,lats7 by pulling
reps bottomyour elbows
half ROM,down
7 repsand
fullin
Squeeze shoulder blades together
ROM at the top, control the
weight
Supinate against the dumbbell
Focus on mind-muscle connection
Sit back and down, 15° toe flare, drive your knees out laterally
15 steps per leg
Focus on squeezing your hamstrings
Focus on squeezing your quads
Squeeze your glutes
Round your back as you crunch
Keep your elbows out
RPE8 AMRAP, then do 2 forced negatives
Tuck your elbows at 45°, lean your torso forward 15°
Squeeze your shoulder blades at the top, control the weight
Squeeze your glutes to keep your torso upright
8 reps, rest 5 seconds, 2 reps, rest 5 seconds, 2 reps
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
4-second lowering phase. Keep your hips high
Don't stop between reps
Keep your spine neutral
Press onto your toes
Elbows at a 45°Round
angle. your
Squeezebackyour
as you crunchblades and stay
shoulder
firmelbows
Pull your on the down
benchand in
3-second pause
10 reps pendlay row, 10 reps bent over row
Don't stop between reps
Dropset
Focus
Brace your lats, on tall,
chest mind-muscle
hips high,connection
pull the slack out of the
bar prior
Keepto your
moving it off
torso the ground
upright
Squeeze your glutes at the top
Flex your hamstrings
12 reps each leg, bilateral conentric, unilateral eccentric
Focus on mind-muscle connection
Squeeze your glutes to keep your torso upright
 Pull your chest to the bar
Shoulder width grip
Focus ontop
7 reps engaging
half of the
ROM,lats7 by pulling
reps bottomyour elbows
half ROM,down
7 repsand
fullin
Squeeze shoulder blades together
ROM at the top, control the
weight
Supinate against the dumbbell
Focus on mind-muscle connection
Sit back and down, 15° toe flare, drive your knees out laterally
15 steps per leg
Focus on squeezing your hamstrings
Focus on squeezing your quads
Squeeze your glutes
Round your back as you crunch
Keep your elbows out
RPE8 AMRAP, then do 2 forced negatives
Tuck your elbows at 45°, lean your torso forward 15°
Squeeze your shoulder blades at the top, control the weight
Squeeze your glutes to keep your torso upright
8 reps, rest 5 seconds, 2 reps, rest 5 seconds, 2 reps
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
2" deficit, can use 35 lb pates to create deficit
Low foot positioning
Keep your spine neutral
Press onto your toes
Flex youryour
Elbows at a 45° angle. Squeeze spine
shoulder blades and stay
firmelbows
Pull your on the down
benchand in
Focus on squeezing your chest
2-second lowering phase
Don't stop in between reps
15 reps front raise, 15 reps lateral raise
Focus
Brace your lats, on tall,
chest mind-muscle
hips high,connection
pull the slack out of the
bar prior to your
Keep moving it off
torso the ground
upright
Elevate your back foot 12"
Flex your quads
Flex your hamstrings
 Focus on mind-muscle connection
Squeeze your glutes to keep your torso upright
Pull with your chest to the bar
Shoulder width grip
Focus on scapular retraction
Brace onto a bench forSqueeze your
support, pullpecs
your elbow against your
7 reps bottom half of ROM, 7side
reps top half of ROM, 7 reps full
ROM connection
Focus on mind-muscle
Sit back and down, 15° toe flare, drive your knees out laterally
15 steps per leg
Focus on squeezing your hamstrings
Focus on squeezing your quads
Squeeze your glutes
Round your back as you crunch
Keep your elbows out
RPE 8 AMRAP, then do 2 forced negatives
Tuck your elbows at 45°, lean your torso forward 15°
Pull via shoulder extension
Control the negative
Focus on squeezing your triceps
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
2" deficit, can use 35 lb pates to create deficit
Low foot positioning
Keep your spine neutral
Press onto your toes
Flex youryour
Elbows at a 45° angle. Squeeze spine
shoulder blades and stay
firmelbows
Pull your on the down
benchand in
Focus on squeezing your chest
2-second lowering phase
Don't stop in between reps
15 reps front raise, 15 reps lateral raise
Focus
Brace your lats, on tall,
chest mind-muscle
hips high,connection
pull the slack out of the
bar prior to your
Keep moving it off
torso the ground
upright
Elevate your back foot 12"
 Flex your quads
Flex your hamstrings
Focus on mind-muscle connection
Squeeze your glutes to keep your torso upright
Pull with your chest to the bar
Shoulder width grip
Focus on scapular retraction
Brace onto a bench forSqueeze your
support, pullpecs
your elbow against your
7 reps bottom half of ROM, 7side
reps top half of ROM, 7 reps full
ROM connection
Focus on mind-muscle
Sit back and down, 15° toe flare, drive your knees out laterally
15 steps per leg
Focus on squeezing your hamstrings
Focus on squeezing your quads
Squeeze your glutes
Round your back as you crunch
Keep your elbows out
RPE 8 AMRAP, then do 2 forced negatives
Tuck your elbows at 45°, lean your torso forward 15°
Pull via shoulder extension
Control the negative
Focus on squeezing your triceps
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
2" deficit, can use 35 lb pates to create deficit
Low foot positioning
Keep your spine neutral
Press onto your toes
Flex youryour
Elbows at a 45° angle. Squeeze spine
shoulder blades and stay
firmelbows
Pull your on the down
benchand in
Focus on squeezing your chest
2-second lowering phase
Don't stop in between reps
15 reps front raise, 15 reps lateral raise
Focus
Brace your lats, on tall,
chest mind-muscle
hips high,connection
pull the slack out of the
bar prior to moving it off the ground
 Keep your torso upright
Elevate your back foot 12"
Flex your quads
Flex your hamstrings
Focus on mind-muscle connection
Squeeze your glutes to keep your torso upright
Pull with your chest to the bar
Shoulder width grip
Focus on scapular retraction
Brace onto a bench forSqueeze your
support, pullpecs
your elbow against your
7 reps bottom half of ROM, 7side
reps top half of ROM, 7 reps full
ROM connection
Focus on mind-muscle
Sit back and down, 15° toe flare, drive your knees out laterally
15 steps per leg
Focus on squeezing your hamstrings
Focus on squeezing your quads
Squeeze your glutes
Round your back as you crunch
Keep your elbows out
RPE 8 AMRAP, then do 2 forced negatives
Tuck your elbows at 45°, lean your torso forward 15°
Pull via shoulder extension
Control the negative
Focus on squeezing your triceps
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
Low foot positioning
Keep your spine neutral
Press onto your toes
Flex youryour
Elbows at a 45° angle. Squeeze spineshoulder blades and stay
Pull yourfirm on the
elbows bench
against your sides
Focus on squeezing your chest
Start with your elbows
Stretch in front
your latsofatyou
theand
toppalms facing in.
Rotate the dumbbells so that your palms face forward as you
Performpress
lying down
 Focus
Brace your lats, on tall,
chest mind-muscle
hips high,connection
pull the slack out of the
bar prior
Keepto your
moving it off
torso the ground
upright
Keep your knees out
12 reps each leg
Flex your hamstrings
Focus on mind-muscle connection
Squeeze your glutes to keep your torso upright
Pull with your chest to the bar
Shoulder width grip
Pull to your upper abs
Squeeze your pecs
Squeeze your shoulder blades together
3-second lowering phase
Focus on mind-muscle connection
Sit back and down, 15° toe flare, drive your knees out laterally
15 steps per leg
Set the box to ~parallel, 3 sets per leg
Focus on squeezing your glutes
Squeeze your glutes
Flex your abs
Lean away at the top, Keep yourtowards
crunch elbows theout working arm as you
Concentric is a close-grip bench
pull downpress, eccentric is a skull
Focus on engaging the lats by crusher
pulling your elbows down and in
Squeeze your glutes to keep your torso upright
Use your non-working arm to assist with the concentric
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
Low foot positioning
Keep your spine neutral
Press onto your toes
Flex youryour
Elbows at a 45° angle. Squeeze spine
shoulder blades and stay
Pull yourfirm on the
elbows bench
against your sides
Focus on squeezing your chest
Stretch your lats at the top
 Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
Performpress
lying down
Focus
Brace your lats, on tall,
chest mind-muscle
hips high,connection
pull the slack out of the
bar prior
Keepto your
moving it off
torso the ground
upright
Keep your knees out
12 reps each leg
Flex your hamstrings
Focus on mind-muscle connection
Squeeze your glutes to keep your torso upright
Pull with your chest to the bar
Shoulder width grip
Pull to your upper abs
Squeeze your pecs
Squeeze your shoulder blades together
3-second lowering phase
Focus on mind-muscle connection
Sit back and down, 15° toe flare, drive your knees out laterally
15 steps per leg
Set the box to ~parallel, 3 sets per leg
Focus on squeezing your glutes
Squeeze your glutes
Flex your abs
Lean away at the top, Keep yourtowards
crunch elbows theout working arm as you
Concentric is a close-grip bench
pull downpress, eccentric is a skull
Focus on engaging the lats by crusher
pulling your elbows down and in
Squeeze your glutes to keep your torso upright
Use your non-working arm to assist with the concentric
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
Low foot positioning
Keep your spine neutral
Press onto your toes
Flex youryour
Elbows at a 45° angle. Squeeze spine
shoulder blades and stay
Pull yourfirm on the
elbows bench
against your sides
 Focus on squeezing your chest
Start with your elbows
Stretch in front
your latsofatyou
theand
toppalms facing in.
Rotate the dumbbells so that your palms face forward as you
Performpress
lying down
Focus
Brace your lats, on tall,
chest mind-muscle
hips high,connection
pull the slack out of the
bar prior
Keepto your
moving it off
torso the ground
upright
Keep your knees out
12 reps each leg
Flex your hamstrings
Focus on mind-muscle connection
Squeeze your glutes to keep your torso upright
Pull with your chest to the bar
Shoulder width grip
Pull to your upper abs
Squeeze your pecs
Squeeze your shoulder blades together
3-second lowering phase
Focus on mind-muscle connection
Sit back and down, 15° toe flare, drive your knees out laterally
15 steps per leg
Set the box to ~parallel, 3 sets per leg
Focus on squeezing your glutes
Squeeze your glutes
Flex your abs
Lean away at the top, Keep yourtowards
crunch elbows theout working arm as you
Concentric is a close-grip bench
pull downpress, eccentric is a skull
Focus on engaging the lats by crusher
pulling your elbows down and in
Squeeze your glutes to keep your torso upright
Use your non-working arm to assist with the concentric
Focus on mind-muscle connection