Week 1 Exercise

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Bench Press

Larsen Press

Standing Dumbbell Arnold Press

 A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

 Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl

Deadlift

Barbell RDL

Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press

Kroc Row

Diamond Pushup

Week 2 Exercise
 Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

 Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl
 Deadlift

Stiff-Leg Deadlift

Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press

Kroc Row

Diamond Pushup

Week 3 Exercise

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

 Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl

Deadlift

Stiff-Leg Deadlift

Close-Grip Barbell Incline Press

Full Body #1
 Chin-Up
Full Body #1
Leg Press

Kroc Row

Diamond Pushup

Week 4 Exercise

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
 Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Pull #1
 Omni-Grip Machine Chest-Supported Row
Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl

Deadlift

Stiff-Leg Deadlift

Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press

Kroc Row
 Diamond Pushup

Week 5 Exercise

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Bench Press

Larsen Press

Standing Dumbbell Arnold Press

Push #1
 A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

 Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl

Deadlift

Stiff-Leg Deadlift

Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press

Kroc Row

Diamond Pushup

SEMI-DELOAD WEEK: AV
Week 6 Exercise

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

 Squeeze-Only Triceps Pressdown + Stretch-Only Over

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported Row

Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl
 Deadlift

Stiff-Leg Deadlift

Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press

Kroc Row

Diamond Pushup
 Jeff Nippard's Ultimate PPL Pro

Phase 1 - Base Hypertrophy (Mode

Warm-up Sets Working Sets Reps Load

3-4 1 2-4 90

0 2 5 85 ali bi moglo vise

2 3 8-10 60 ali treba povecat

1 2 10 17 ipo

1 3 10-12 60 ali mozda manje za

bolju kontrolu

1 4 10-12 50 ali moze vise dosta

1 3 10-12 mozda 5?

3-4 1 3-5 90

0 2 10 70

2 3 8-10 seated db press 14

mozda moze 16
1 2 12-15 10 db fly ali bolje pec dec
cinit

0 2 30s HOLD

1 3 12-15 8 super

1 3 8+8 41 ali bi mozda tribalo

manje

0 2 10-12 9

0 4 10 40-50-65-75(mora manje)

0 1 10+5 65-40

2 3 10-12 55 ali na drugoj masini

1 2 10-12 50 ali mozda manje

0 2 30s HOLD
 1 3 12-15 32

1 3 6-8
0 2 10-12
Mandatory 1-
3-4 1 5

0 2 8

2-3 3 8, 5, 12

2 2 8-10

2-3 3 10-12

2 2 10-12

0 1 AMRAP

Mandatory 1-

Warm-up Sets Working Sets Reps Load

3-4 1 3-5

0 2 5

2 3 8-10

1 2 10
1 3 10-12
1 4 10-12
1 3 10-12
3-4 1 3-5

0 2 10

2 3 8-10

1 2 12-15

0 2 30s HOLD

1 3 12-15
1 3 8+8

0 2 10-12

0 4 10

0 1 10+5

2 3 10-12

1 2 10-12

0 2 30s HOLD

1 3 12-15

1 3 6-8
0 2 10-12
Mandatory 1-
 3-4 1 4

0 2 8

2-3 3 8, 5, 12

2 2 8-10

2-3 3 10-12

2 2 10-12

0 1 AMRAP

Mandatory 1-

Warm-up Sets Working Sets Reps Load

3-4 1 4-6

0 2 5

2 3 8-10
1 2 10
1 3 10-12
1 4 10-12
1 3 10-12
3-4 1 2-4

0 2 10

2 3 8-10

1 2 12-15

0 2 30s HOLD

1 3 12-15

1 3 8+8

0 2 10-12
0 4 10

0 1 10+5

2 3 10-12

1 2 10-12

0 2 30s HOLD

1 3 12-15

1 3 6-8
0 2 10-12
Mandatory 1-
3-4 1 3

0 2 8

2-3 3 8, 5, 12
 2 2 8-10

2-3 3 10-12

2 2 10-12

0 1 AMRAP

Mandatory 1-

Warm-up Sets Working Sets Reps Load

3-4 1 3-5

0 2 5

2 3 8-10

1 2 10
1 3 10-12
1 4 10-12
1 3 10-12
3-4 1 2-4

0 2 10

2 3 8-10

1 2 12-15

0 2 30s HOLD

1 3 12-15

1 3 8+8

0 2 10-12

0 4 10

0 1 10+5
2 3 10-12

1 2 10-12

0 2 30s HOLD

1 3 12-15

1 3 6-8
0 2 10-12
Mandatory 1-
3-4 1 2

0 2 8

2-3 3 8, 5, 12

2 2 8-10

2-3 3 10-12

2 2 10-12
 0 1 AMRAP

Mandatory 1-

Warm-up Sets Working Sets Reps Load

3-4 1 2-4

0 2 5

2 3 8-10

1 2 10
1 3 10-12
1 4 10-12
1 3 10-12
3-4 1 3-5

0 2 10

2 3 8-10
1 2 12-15

0 2 30s HOLD

1 3 12-15

1 3 8+8

0 2 10-12

0 4 10

0 1 10+5

2 3 10-12

1 2 10-12

0 2 30s HOLD
 1 3 12-15

1 3 6-8
0 2 10-12
Mandatory 1-
3-4 1 1

0 2 8

2-3 3 8, 5, 12

2 2 8-10

2-3 3 10-12

2 2 10-12

0 1 AMRAP

Mandatory 1-

LOAD WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK

Warm-up Sets Working Sets Reps Load

3-4 1 1-3

0 2 5

2 2 8-10

1 2 10
1 2 10-12
1 2 10-12
1 2 10-12
3-4 1 3-5

0 2 10

2 2 8-10

1 2 12-15

0 2 30s HOLD

1 2 12-15
1 2 8+8

0 2 10-12

0 4 10

0 1 10+5

2 3 10-12

1 2 10-12

0 2 30s HOLD

1 3 12-15

1 2 6-8
0 2 10-12
Mandatory 1-
3-4 1 4

0 2 8

2-3 2 8, 5

2 2 8-10

2-3 2 10-12

2 2 10-12

0 1 AMRAP

Mandatory 1-
timate PPL Program - 4x/Week Spreadshe

Hypertrophy (Moderate Volume, Moderate Intensity)

Previous Load RPE Rest

Substitution Option 1

8-9 ~3-4 min Hack Squat

8-9 ~3-4 min Pause Hack Squat

8-9 ~2-3 min DB RDL

8-9 ~2-3 min DB Step-Up

9-10 ~1-2 min Lying Leg Curl
9-10 ~1-2 min Seated Calf Raise
9-10 ~1-2 min Cable Crunch
8-9 ~3-4 min DB Bench Press

8-9 ~3-4 min DB Bench Press (No Leg Drive)

8-9 ~2-3 min Seated DB Shoulder Press

 9-10 0 min DB Flye

N/A 0 min N/A

9-10 ~1-2 min DB Lateral Raise

9-10 ~1-2 min Triceps Pressdown(12-15 reps)

10 ~1-2 min Single-Arm Tricep Pressdown

See Notes ~2-3 min Machine Pulldown

10 ~2-3 min Machine Pulldown

8-9 ~2-3 min Incline Chest-Supported DB Row

9-10 0 min Cable Lat Pullover

N/A 0 min N/A

 9-10 ~1-2 min Reverse Cable Flye

9-10 ~1-2 min DB Curl

10 ~1-2 min Bottom-Half Spider Curl
Mandatory 1-2 Rest Days
8-9 ~3-5 min Trap Bar Deadlift

8-9 ~3-4 min Stiff-Leg Deadlift

8-9 ~3-4 min Close-Grip DB Incline Press

8-9 ~2-3 min Underhand Lat Pulldown

8-9 ~2-3 min Goblet Squat

8-9 ~2-3 min Single-Arm DB Row

10 0 min Close-Grip Push Up

Mandatory 1-2 Rest Days

Previous Load RPE Rest

Substitution Option 1
 90 8-9 ~3-4 min Hack Squat

85 ali bi moglo vise 8-9 ~3-4 min Pause Hack Squat

60 ali treba povecat 8-9 ~2-3 min DB RDL

17 ipo 8-9 ~2-3 min DB Step-Up

60 ali mozda manje za
bolju kontrolu 9-10 ~1-2 min Lying Leg Curl
50 ali moze vise dosta 9-10 ~1-2 min Seated Calf Raise
mozda 5? 9-10 ~1-2 min Cable Crunch
90 8-9 ~3-4 min DB Bench Press

70 8-9 ~3-4 min DB Bench Press (No Leg Drive)

seated db press 14
mozda moze 16 8-9 ~2-3 min Seated DB Shoulder Press

10 db fly ali bolje pec dec

cinit 9-10 0 min DB Flye

0 N/A 0 min N/A

8 super 9-10 ~1-2 min DB Lateral Raise

 41 ali bi mozda tribalo
manje 9-10 ~1-2 min Triceps Pressdown(12-15 reps)

9 10 ~1-2 min Single-Arm Tricep Pressdown

40-50-65-75(mora manje) See Notes ~2-3 min Machine Pulldown

65-40 10 ~2-3 min Machine Pulldown

55 ali na drugoj masini 8-9 ~2-3 min Incline Chest-Supported DB Row

50 ali mozda manje 9-10 0 min Cable Lat Pullover

0 N/A 0 min N/A

32 9-10 ~1-2 min Reverse Cable Flye

0 9-10 ~1-2 min DB Curl

0 10 ~1-2 min Bottom-Half Spider Curl
Mandatory 1-2 Rest Days
 0 8-9 ~3-5 min Trap Bar Deadlift

0 8-9 ~3-4 min Barbell RDL

0 8-9 ~3-4 min Close-Grip DB Incline Press

0 8-9 ~2-3 min Underhand Lat Pulldown

0 8-9 ~2-3 min Goblet Squat

0 8-9 ~2-3 min Single-Arm DB Row

0 10 0 min Close-Grip Push Up

Mandatory 1-2 Rest Days

Previous Load RPE Rest

Substitution Option 1

0 8-9 ~3-4 min Hack Squat

0 8-9 ~3-4 min Pause Hack Squat

0 8-9 ~2-3 min DB RDL

0 8-9 ~2-3 min DB Step-Up
0 9-10 ~1-2 min Lying Leg Curl
0 9-10 ~1-2 min Seated Calf Raise
0 9-10 ~1-2 min Cable Crunch
0 8-9 ~3-4 min DB Bench Press

0 8-9 ~3-4 min DB Bench Press (No Leg Drive)

0 8-9 ~2-3 min Seated DB Shoulder Press

0 9-10 0 min DB Flye

0 N/A 0 min N/A

0 9-10 ~1-2 min DB Lateral Raise

0 9-10 ~1-2 min Triceps Pressdown(12-15 reps)

0 10 ~1-2 min Single-Arm Tricep Pressdown

 0 See Notes ~2-3 min Machine Pulldown

0 10 ~2-3 min Machine Pulldown

0 8-9 ~2-3 min Incline Chest-Supported DB Row

0 9-10 0 min Cable Lat Pullover

0 N/A 0 min N/A

0 9-10 ~1-2 min Reverse Cable Flye

0 9-10 ~1-2 min DB Curl

0 10 ~1-2 min Bottom-Half Spider Curl
Mandatory 1-2 Rest Days
0 8-9 ~3-5 min Trap Bar Deadlift

0 8-9 ~3-4 min Barbell RDL

0 8-9 ~3-4 min Close-Grip DB Incline Press

 0 8-9 ~2-3 min Underhand Lat Pulldown

0 8-9 ~2-3 min Goblet Squat

0 8-9 ~2-3 min Single-Arm DB Row

0 10 0 min Close-Grip Push Up

Mandatory 1-2 Rest Days

Previous Load RPE Rest

Substitution Option 1

0 8-9 ~3-4 min Hack Squat

0 8-9 ~3-4 min Pause Hack Squat

0 8-9 ~2-3 min DB RDL

0 8-9 ~2-3 min DB Step-Up

0 9-10 ~1-2 min Lying Leg Curl
0 9-10 ~1-2 min Seated Calf Raise
0 9-10 ~1-2 min Cable Crunch
0 8-9 ~3-4 min DB Bench Press

0 8-9 ~3-4 min DB Bench Press (No Leg Drive)

0 8-9 ~2-3 min Seated DB Shoulder Press

0 9-10 0 min DB Flye

0 N/A 0 min N/A

0 9-10 ~1-2 min DB Lateral Raise

0 9-10 ~1-2 min Triceps Pressdown(12-15 reps)

0 10 ~1-2 min Single-Arm Tricep Pressdown

0 See Notes ~2-3 min Machine Pulldown

0 10 ~2-3 min Machine Pulldown

 0 8-9 ~2-3 min Incline Chest-Supported DB Row

0 9-10 0 min Cable Lat Pullover

0 N/A 0 min N/A

0 9-10 ~1-2 min Reverse Cable Flye

0 9-10 ~1-2 min DB Curl

0 10 ~1-2 min Bottom-Half Spider Curl
Mandatory 1-2 Rest Days
0 8-9 ~3-5 min Trap Bar Deadlift

0 8-9 ~3-4 min Barbell RDL

0 8-9 ~3-4 min Close-Grip DB Incline Press

0 8-9 ~2-3 min Underhand Lat Pulldown

0 8-9 ~2-3 min Goblet Squat

0 8-9 ~2-3 min Single-Arm DB Row

 0 10 0 min Close-Grip Push Up

Mandatory 1-2 Rest Days

Previous Load RPE Rest

Substitution Option 1

0 8-9 ~3-4 min Hack Squat

0 8-9 ~3-4 min Pause Hack Squat

0 8-9 ~2-3 min DB RDL

0 8-9 ~2-3 min DB Step-Up

0 9-10 ~1-2 min Lying Leg Curl
0 9-10 ~1-2 min Seated Calf Raise
0 9-10 ~1-2 min Cable Crunch
0 8-9 ~3-4 min DB Bench Press

0 8-9 ~3-4 min DB Bench Press (No Leg Drive)

0 8-9 ~2-3 min Seated DB Shoulder Press

0 9-10 0 min DB Flye

0 N/A 0 min N/A

0 9-10 ~1-2 min DB Lateral Raise

0 9-10 ~1-2 min Triceps Pressdown(12-15 reps)

0 10 ~1-2 min Single-Arm Tricep Pressdown

0 See Notes ~2-3 min Machine Pulldown

0 10 ~2-3 min Machine Pulldown

0 8-9 ~2-3 min Incline Chest-Supported DB Row

0 9-10 0 min Cable Lat Pullover

0 N/A 0 min N/A

 0 9-10 ~1-2 min Reverse Cable Flye

0 9-10 ~1-2 min DB Curl

0 10 ~1-2 min Bottom-Half Spider Curl
Mandatory 1-2 Rest Days
0 8-9 ~3-5 min Trap Bar Deadlift

0 8-9 ~3-4 min Barbell RDL

0 8-9 ~3-4 min Close-Grip DB Incline Press

0 8-9 ~2-3 min Underhand Lat Pulldown

0 8-9 ~2-3 min Goblet Squat

0 8-9 ~2-3 min Single-Arm DB Row

0 10 0 min Close-Grip Push Up

Mandatory 1-2 Rest Days

LIGHTER THIS WEEK TO PROMOTE RECOVERY AND TO PREPA

Previous Load RPE Rest
Substitution Option 1

0 7 ~3-4 min Hack Squat

0 7 ~3-4 min Pause Hack Squat

0 7 ~2-3 min DB RDL

0 7 ~2-3 min DB Step-Up

0 8 ~1-2 min Lying Leg Curl
0 8 ~1-2 min Seated Calf Raise
0 8 ~1-2 min Cable Crunch
0 7 ~3-4 min DB Bench Press

0 7 ~3-4 min DB Bench Press (No Leg Drive)

0 7 ~2-3 min Seated DB Shoulder Press

0 8 0 min DB Flye

0 N/A 0 min N/A

0 8 ~1-2 min DB Lateral Raise

 0 8 ~1-2 min Triceps Pressdown(12-15 reps)

0 8 ~1-2 min Single-Arm Tricep Pressdown

0 See Notes ~2-3 min Machine Pulldown

0 10 ~2-3 min Machine Pulldown

0 7 ~2-3 min Incline Chest-Supported DB Row

0 8 0 min Cable Lat Pullover

0 N/A 0 min N/A

0 8 ~1-2 min Reverse Cable Flye

0 8 ~1-2 min DB Curl

0 8 ~1-2 min Bottom-Half Spider Curl
Mandatory 1-2 Rest Days
 7 ~3-5 min Trap Bar Deadlift

7 ~3-4 min Barbell RDL

7 ~3-4 min Close-Grip DB Incline Press

7 ~2-3 min Underhand Lat Pulldown

7 ~2-3 min Goblet Squat

7 ~2-3 min Single-Arm DB Row

10 0 min Close-Grip Push Up

Mandatory 1-2 Rest Days

preadsheet

ensity)

Substitution Option 2

DB Bulgarian Split Squat

Pause DB Bulgarian Split Squat

45° Hyperextension

Goblet Squat
Nordic Ham Curl
Standing Calf Raise
Machine Crunch
Machine Chest Press

Machine Chest Press (No Leg Drive)

Machine Shoulder Press

 Deficit Push Up

N/A

Machine Lateral Raise

DB Skull Crusher(12-15 reps)

Single-Arm Cable Tricep Kickback

Pull-Up

Pull-Up

Cable Seated Row

1-Arm Lat Pull-In

N/A
Bent-Over Reverse DB Flye

Cable Curl
Bottom-Half Bayesian Curl

Barbell Hip Thrust

DB RDL

Close-Grip Machine Press

Pull-Up

Walking Lunge

Meadows Row

Kneeling Modified Push Up

Substitution Option 2
DB Bulgarian Split Squat

Pause DB Bulgarian Split Squat

45° Hyperextension

Goblet Squat
Nordic Ham Curl
Standing Calf Raise
Machine Crunch
Machine Chest Press

Machine Chest Press (No Leg Drive)

Machine Shoulder Press

Deficit Push Up

N/A

Machine Lateral Raise

DB Skull Crusher(12-15 reps)

Single-Arm Cable Tricep Kickback

Pull-Up

Pull-Up

Cable Seated Row

1-Arm Lat Pull-In

N/A

Bent-Over Reverse DB Flye

Cable Curl
Bottom-Half Bayesian Curl
 Barbell Hip Thrust

DB RDL

Close-Grip Machine Press

Pull-Up

Walking Lunge

Meadows Row

Kneeling Modified Push Up

Substitution Option 2

DB Bulgarian Split Squat

Pause DB Bulgarian Split Squat

45° Hyperextension
 Goblet Squat
Nordic Ham Curl
Standing Calf Raise
Machine Crunch
Machine Chest Press

Machine Chest Press (No Leg Drive)

Machine Shoulder Press

Deficit Push Up

N/A

Machine Lateral Raise

DB Skull Crusher(12-15 reps)

Single-Arm Cable Tricep Kickback

 Pull-Up

Pull-Up

Cable Seated Row

1-Arm Lat Pull-In

N/A

Bent-Over Reverse DB Flye

Cable Curl
Bottom-Half Bayesian Curl

Barbell Hip Thrust

DB RDL

Close-Grip Machine Press

 Pull-Up

Walking Lunge

Meadows Row

Kneeling Modified Push Up

Substitution Option 2

DB Bulgarian Split Squat

Pause DB Bulgarian Split Squat

45° Hyperextension

Goblet Squat
Nordic Ham Curl
Standing Calf Raise
Machine Crunch
Machine Chest Press

Machine Chest Press (No Leg Drive)

Machine Shoulder Press

Deficit Push Up

N/A

Machine Lateral Raise

DB Skull Crusher(12-15 reps)

Single-Arm Cable Tricep Kickback

Pull-Up

Pull-Up
 Cable Seated Row

1-Arm Lat Pull-In

N/A

Bent-Over Reverse DB Flye

Cable Curl
Bottom-Half Bayesian Curl

Barbell Hip Thrust

DB RDL

Close-Grip Machine Press

Pull-Up

Walking Lunge

Meadows Row
Kneeling Modified Push Up

Substitution Option 2

DB Bulgarian Split Squat

Pause DB Bulgarian Split Squat

45° Hyperextension

Goblet Squat
Nordic Ham Curl
Standing Calf Raise
Machine Crunch
Machine Chest Press

Machine Chest Press (No Leg Drive)

Machine Shoulder Press

 Deficit Push Up

N/A

Machine Lateral Raise

DB Skull Crusher(12-15 reps)

Single-Arm Cable Tricep Kickback

Pull-Up

Pull-Up

Cable Seated Row

1-Arm Lat Pull-In

N/A
 Bent-Over Reverse DB Flye

Cable Curl
Bottom-Half Bayesian Curl

Barbell Hip Thrust

DB RDL

Close-Grip Machine Press

Pull-Up

Walking Lunge

Meadows Row

Kneeling Modified Push Up

ND TO PREPARE FOR THE NEXT 6 WEEKS!

 Substitution Option 2

DB Bulgarian Split Squat

Pause DB Bulgarian Split Squat

45° Hyperextension

Goblet Squat
Nordic Ham Curl
Standing Calf Raise
Machine Crunch
Machine Chest Press

Machine Chest Press (No Leg Drive)

Machine Shoulder Press

Deficit Push Up

N/A

Machine Lateral Raise

DB Skull Crusher(12-15 reps)

Single-Arm Cable Tricep Kickback

Pull-Up

Pull-Up

Cable Seated Row

1-Arm Lat Pull-In

N/A

Bent-Over Reverse DB Flye

Cable Curl
Bottom-Half Bayesian Curl
 Barbell Hip Thrust

DB RDL

Close-Grip Machine Press

Pull-Up

Walking Lunge

Meadows Row

Kneeling Modified Push Up

 Copyright 2023 by Jeff Nippard. All rights reserved.

Notes

Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
 Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight up
from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
 1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo

Notes
 Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
 Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight up
from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo

Notes

Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight up
from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
 Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo

Notes

Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
 Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight up
from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
 Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo

Notes

Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
 Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight up
from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
 1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo

FOR THE NEXT 6 WEEKS!

 Notes

Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
 Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight up
from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a little
heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8). Set 4
is your hard set: try to hit failure at 10 reps on this last set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo
 Je

Week 1 Exercise

Squat or Machine Squat

Barbell RDL
Leg Extension
Legs #1
Seated Calf Raise

Cable Crunch

Bench Press

High-Incline Smith Machine Press

Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown
 Pendlay Row

Pull #1 Reverse Pec Deck

EZ-Bar Curl
Hammer Cheat Curl

Hack Squat

Seated DB Shoulder Press

Full Body #1 Close-Grip Seated Cable Row

Weighted Dip
Seated Leg Curl
Machine Lateral Raise

Week 2 Exercise

Squat or Machine Squat

Barbell RDL
Leg Extension
Legs #1
Seated Calf Raise
 Legs #1

Cable Crunch

Bench Press

High-Incline Smith Machine Press

Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown
Pendlay Row

Pull #1 Reverse Pec Deck

EZ-Bar Curl
Hammer Cheat Curl

Deadlift

Seated DB Shoulder Press

Full Body #1 Close-Grip Seated Cable Row

Full Body #1

Weighted Dip
Seated Leg Curl
Machine Lateral Raise

Week 3 Exercise

Squat or Machine Squat

Barbell RDL
Leg Extension
Legs #1
Seated Calf Raise

Cable Crunch

Bench Press

High-Incline Smith Machine Press

Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown

Pull #1
 Pendlay Row

Pull #1 Reverse Pec Deck

EZ-Bar Curl
Hammer Cheat Curl

Hack Squat

Seated DB Shoulder Press

Full Body #1 Close-Grip Seated Cable Row

Weighted Dip
Seated Leg Curl
Machine Lateral Raise

Week 4 Exercise

Squat or Machine Squat

Barbell RDL
Leg Extension
Legs #1
Seated Calf Raise
 Legs #1

Cable Crunch

Bench Press

High-Incline Smith Machine Press

Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown
Pendlay Row

Pull #1 Reverse Pec Deck

EZ-Bar Curl
Hammer Cheat Curl

Deadlift

Seated DB Shoulder Press

Full Body #1 Close-Grip Seated Cable Row

Full Body #1

Weighted Dip
Seated Leg Curl
Machine Lateral Raise
 Jeff Nippard's Ultimate PPL Prog

Phase 2 - Maximum Effort (Lo

Previous
Warm-up Sets Working Sets Reps Load
Load
3-4 1 3-5
3 2 4-6
2 2 6-8
2 3 4-6

2 3 6-8

3-4 1 3-5

2 2 4-6

2 2 6-8

2 2 4-6

1 2 6-8
3 3 4-6
 3 2 4-6

2 2 6-8
2 2 4-6
1 1 4-6
Mandatory 1-2
3-4 2 4-6

3 2 6-8

3 2 4-6

3 2 4-6
2 2 4-6
2 2 6-8
Mandatory 1-2
Previous
Warm-up Sets Working Sets Reps Load
Load
3-4 1 3-5
3 2 4-6
2 2 6-8
2 3 4-6
2 3 6-8

3-4 1 3-5

2 2 4-6

2 2 6-8

2 2 4-6

1 2 6-8
3 3 4-6
3 2 4-6

2 2 6-8
2 2 4-6
1 1 4-6
Mandatory 1-2
3-4 2 4-6

3 2 6-8

3 2 4-6
 3 2 4-6
2 2 4-6
2 2 6-8
Mandatory 1-2
Previous
Warm-up Sets Working Sets Reps Load
Load
3-4 1 3-5
3 2 4-6
2 2 6-8
2 3 4-6

2 3 6-8

3-4 1 3-5

2 2 4-6

2 2 6-8

2 2 4-6

1 2 6-8
3 3 4-6
 3 2 4-6

2 2 6-8
2 2 4-6
1 1 4-6
Mandatory 1-2
3-4 2 4-6

3 2 6-8

3 2 4-6

3 2 4-6
2 2 4-6
2 2 6-8
Mandatory 1-2
Previous
Warm-up Sets Working Sets Reps Load
Load
3-4 1 3-5
3 2 4-6
2 2 6-8
2 3 4-6
2 3 6-8

3-4 1 3-5

2 2 4-6

2 2 6-8

2 2 4-6

1 2 6-8
3 3 4-6
3 2 4-6

2 2 6-8
2 2 4-6
1 1 4-6
Mandatory 1-2
3-4 2 4-6

3 2 6-8

3 2 4-6
3 2 4-6
2 2 4-6
2 2 6-8
Mandatory 1-2
 PPL Program - 4x/Week Spreadsheet

um Effort (Low volume, high intensity)

RPE Rest
Substitution Option 1
8-9 ~3-5 min Machine Squat
10 ~3-4 min DB RDL
10 ~2-3 min DB Step-Up
10 ~2-3 min Standing Calf Raise

10 ~2-3 min Plate-Weighted Crunch

8-9 ~3-5 min DB Bench Press

10 ~3-4 min Incline DB Press

10 ~2-3 min DB Lateral Raise

10 ~2-3 min DB Floor Skull Crusher

10 ~2-3 min DB Triceps Kickback

10 ~3-4 min Neutral-Grip Pull-Up
 10 ~3-4 min Meadows Row

10 ~2-3 min Reverse Cable Flye

10 ~2-3 min DB Curl
10 0 min Inverse Zottman Curl
Mandatory 1-2 Rest Days
9-10 ~3-5 min Machine Squat

10 ~3-4 min Machine Shoulder Press

10 ~3-4 min T-Bar Row

10 ~3-4 min Machine Chest Press

10 ~2-3 min Lying Leg Curl
10 ~2-3 min DB Lateral Raise
Mandatory 1-2 Rest Days

RPE Rest
Substitution Option 1
8-9 ~3-5 min Machine Squat
10 ~3-4 min DB RDL
10 ~2-3 min DB Step-Up
10 ~2-3 min Standing Calf Raise
 10 ~2-3 min Plate-Weighted Crunch

8-9 ~3-5 min DB Bench Press

10 ~3-4 min Incline DB Press

10 ~2-3 min DB Lateral Raise

10 ~2-3 min DB Floor Skull Crusher

10 ~2-3 min DB Triceps Kickback

10 ~3-4 min Neutral-Grip Pull-Up
10 ~3-4 min Meadows Row

10 ~2-3 min Reverse Cable Flye

10 ~2-3 min DB Curl
10 0 min Inverse Zottman Curl
Mandatory 1-2 Rest Days
8-9 ~3-5 min Trap Bar Deadlift

10 ~3-4 min Machine Shoulder Press

10 ~3-4 min T-Bar Row

 10 ~3-4 min Machine Chest Press
10 ~2-3 min Lying Leg Curl
10 ~2-3 min DB Lateral Raise
Mandatory 1-2 Rest Days

RPE Rest
Substitution Option 1
8-9 ~3-5 min Machine Squat
10 ~3-4 min DB RDL
10 ~2-3 min DB Step-Up
10 ~2-3 min Standing Calf Raise

10 ~2-3 min Plate-Weighted Crunch

8-9 ~3-5 min DB Bench Press

10 ~3-4 min Incline DB Press

10 ~2-3 min DB Lateral Raise

10 ~2-3 min DB Floor Skull Crusher

10 ~2-3 min DB Triceps Kickback

10 ~3-4 min Neutral-Grip Pull-Up
 10 ~3-4 min Meadows Row

10 ~2-3 min Reverse Cable Flye

10 ~2-3 min DB Curl
10 0 min Inverse Zottman Curl
Mandatory 1-2 Rest Days
9-10 ~3-5 min Machine Squat

10 ~3-4 min Machine Shoulder Press

10 ~3-4 min T-Bar Row

10 ~3-4 min Machine Chest Press

10 ~2-3 min Lying Leg Curl
10 ~2-3 min DB Lateral Raise
Mandatory 1-2 Rest Days

RPE Rest
Substitution Option 1
8-9 ~3-5 min Machine Squat
10 ~3-4 min DB RDL
10 ~2-3 min DB Step-Up
10 ~2-3 min Standing Calf Raise
 10 ~2-3 min Plate-Weighted Crunch

8-9 ~3-5 min DB Bench Press

10 ~3-4 min Incline DB Press

10 ~2-3 min DB Lateral Raise

10 ~2-3 min DB Floor Skull Crusher

10 ~2-3 min DB Triceps Kickback

10 ~3-4 min Neutral-Grip Pull-Up
10 ~3-4 min Meadows Row

10 ~2-3 min Reverse Cable Flye

10 ~2-3 min DB Curl
10 0 min Inverse Zottman Curl
Mandatory 1-2 Rest Days
8-9 ~3-5 min Trap Bar Deadlift

10 ~3-4 min Machine Shoulder Press

10 ~3-4 min T-Bar Row

 10 ~3-4 min Machine Chest Press
10 ~2-3 min Lying Leg Curl
10 ~2-3 min DB Lateral Raise
Mandatory 1-2 Rest Days
k Spreadsheet

ty)

Substitution Option 2
Bulgarian Split Squat
45° Hyperextension
Goblet Squat
Leg Press Toe Press

Machine Crunch

Machine Chest Press

Incline Machine Press

Machine Lateral Raise

DB French Press

Triceps Pressdown
Machine Pulldown
 Single-Arm Row

Bent-Over Reverse DB Flye

Cable Curl
DB Curl

Bulgarian Split Squat

Standing DB Arnold Press

Incline Chest-Supported DB Row

DB Bench Press
Nordic Ham Curl
Cable Lateral Raise

Substitution Option 2
Bulgarian Split Squat
45° Hyperextension
Goblet Squat
Leg Press Toe Press
 Machine Crunch

Machine Chest Press

Incline Machine Press

Machine Lateral Raise

DB French Press

Triceps Pressdown
Machine Pulldown
Single-Arm Row

Bent-Over Reverse DB Flye

Cable Curl
DB Curl

Barbell Hip Thrust

Standing DB Arnold Press

Incline Chest-Supported DB Row

 DB Bench Press
Nordic Ham Curl
Cable Lateral Raise

Substitution Option 2
Bulgarian Split Squat
45° Hyperextension
Goblet Squat
Leg Press Toe Press

Machine Crunch

Machine Chest Press

Incline Machine Press

Machine Lateral Raise

DB French Press

Triceps Pressdown
Machine Pulldown
 Single-Arm Row

Bent-Over Reverse DB Flye

Cable Curl
DB Curl

Bulgarian Split Squat

Standing DB Arnold Press

Incline Chest-Supported DB Row

DB Bench Press
Nordic Ham Curl
Cable Lateral Raise

Substitution Option 2
Bulgarian Split Squat
45° Hyperextension
Goblet Squat
Leg Press Toe Press
 Machine Crunch

Machine Chest Press

Incline Machine Press

Machine Lateral Raise

DB French Press

Triceps Pressdown
Machine Pulldown
Single-Arm Row

Bent-Over Reverse DB Flye

Cable Curl
DB Curl

Barbell Hip Thrust

Standing DB Arnold Press

Incline Chest-Supported DB Row

 DB Bench Press
Nordic Ham Curl
Cable Lateral Raise
et
Copyright 2023 by Jeff Nippard. All rights reserved.

Notes

Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Focus on squeezing your quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Round your back as you crunch
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Set the bench at a 45-60 degree incline, touch the bar to your
upper chest with control
Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Pull your elbows down against your sides
 Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Swing the weight "out", not "back"
Arc the bar "out" not "up", focus on squeezing your biceps
You can use slight momentum on the concentric, but control
the eccentric with your elbows stationary

Allow your knees to come forward (past your toes), focus the
tension on your quads
Bring the dumbbells all the way down, keep your torso upright
Focus on squeezing your shoulder blades together, drive your
elbows down and back.
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Focus on squeezing your hamstrings to move the weight
Focus on squeezing your lateral delt to move the weight

Notes

Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Focus on squeezing your quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
 Round your back as you crunch.
Set up a comfortable arch, quick pause on the chest and
explode up on each rep.
Set the bench at a 45-60 degree incline, touch the bar to your
upper chest with control.
Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Pull your elbows down against your sides.
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Swing the weight "out", not "back".
Arc the bar "out" not "up", focus on squeezing your biceps.
You can use slight momentum on the concentric, but control
the eccentric with your elbows stationary.

Can pull sumo or conventional, go with whatever variation you

are stronger with.
Bring the dumbbells all the way down, keep your torso upright
Focus on squeezing your shoulder blades together, drive your
elbows down and back.
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Focus on squeezing your hamstrings to move the weight
Focus on squeezing your lateral delt to move the weight

Notes

Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Focus on squeezing your quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Round your back as you crunch
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Set the bench at a 45-60 degree incline, touch the bar to your
upper chest with control
Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Pull your elbows down against your sides
 Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Swing the weight "out", not "back"
Arc the bar "out" not "up", focus on squeezing your biceps
You can use slight momentum on the concentric, but control
the eccentric with your elbows stationary

Allow your knees to come forward (past your toes), focus the
tension on your quads
Bring the dumbbells all the way down, keep your torso upright
Focus on squeezing your shoulder blades together, drive your
elbows down and back.
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Focus on squeezing your hamstrings to move the weight
Focus on squeezing your lateral delt to move the weight

Notes

Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Focus on squeezing your quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
 Round your back as you crunch
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Set the bench at a 45-60 degree incline, touch the bar to your
upper chest with control
Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Pull your elbows down against your sides
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Swing the weight "out", not "back"
Arc the bar "out" not "up", focus on squeezing your biceps
You can use slight momentum on the concentric, but control
the eccentric with your elbows stationary

Can pull sumo or conventional, go with whatever variation you

are stronger with
Bring the dumbbells all the way down, keep your torso upright
Focus on squeezing your shoulder blades together, drive your
elbows down and back.
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Focus on squeezing your hamstrings to move the weight
Focus on squeezing your lateral delt to move the weight
 J

Week 1 Exercise

Front Squat

Dumbbell RDL

Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)

Leg Press Toe Press

LLPT Plank

Low Incline DB Press

Machine Shoulder Press

Push #1
 Cable Crossover Ladder

Push #1
A1: Lean-In Constant Tension DB Lateral Raise

A2: Side Delt Static Stretch (30s)

Overhead Triceps Extension

Med-Ball Close Grip Push Up

1-Arm Half Kneeling Lat Pulldown

Omni-Grip Lat Pulldown

Machine Low Row

Cable Shrug-In
Pull #1
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's

A2: Bicep Static Stretch (30s)

 Deadlift

Bench Press (Top Set)

Bench Press (Back Off AMRAP)

Full Body #1 Pull-Up

Leg Press

Wide-Grip Cable Row

Standing Dumbbell Arnold Press

Week 2 Exercise

Front Squat

Dumbbell RDL

Walking Lunge
Legs #1
Legs #1
Slow Seated Leg Curl (3 up, 3 down)

Leg Press Toe Press

LLPT Plank

Low Incline DB Press

Machine Shoulder Press

Cable Crossover Ladder

Push #1
A1: Lean-In Constant Tension DB Lateral Raise

A2: Side Delt Static Stretch (30s)

Overhead Triceps Extension

Med-Ball Close Grip Push Up

1-Arm Half Kneeling Lat Pulldown

Omni-Grip Lat Pulldown

Pull #1
 Machine Low Row

Cable Shrug-In
Pull #1
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's

A2: Bicep Static Stretch (30s)

Deadlift

Bench Press (Top Set)

Bench Press (Back Off AMRAP)

Full Body #1 Pull-Up

Leg Press

Wide-Grip Cable Row

 Standing Dumbbell Arnold Press

FULL DELOAD WEEK: AVOID FAILURE A

Week 3 Exercise
Front Squat
Dumbbell RDL

Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)

Leg Press Toe Press

LLPT Plank

Low Incline DB Press

Machine Shoulder Press

Cable Crossover Ladder

Push #1
A1: Lean-In Constant Tension DB Lateral Raise
 Push #1

A2: Side Delt Static Stretch (30s)

Overhead Triceps Extension

Med-Ball Close Grip Push Up

1-Arm Half Kneeling Lat Pulldown

Omni-Grip Lat Pulldown

Machine Low Row

Cable Shrug-In
Pull #1
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's

A2: Bicep Static Stretch (30s)

Deadlift

Bench Press

Full Body #1
 Pull-Up
Full Body #1
Leg Press

Wide-Grip Cable Row

Standing Dumbbell Arnold Press

 Jeff Nippard's Ultimate PPL Pro

Phase 3 - Supercompensation (H

Warm-up Sets Working Sets Reps Load

2-3 3 15

1 3 20

1 3 10

1 3 8

1 3 20

0 3 20

2 3 20

2 3 15
1 3 20

1 3 15

0 3 30s HOLD

1 3 20

0 1 AMRAP

1 2 20

1 3 20

2 4 20

1 3 20

1 3 20
2 1 4-6
0 2 21

0 2 30s HOLD
 Mandatory 1
3-4 2 8

3-4 1 2-4

~60% of AMRAP
0 1 AMRAP set load

2 6 3

2-3 2 20

2 10 3

2 3 15

Mandatory 1
Warm-up Sets Working Sets Reps Load

2-3 3 15

1 3 20

1 3 10
1 3 8

1 3 20

0 3 20

2 3 20

2 3 15

1 3 20

1 3 15

0 3 30s HOLD

1 3 20

0 1 AMRAP

1 2 20

1 3 20
2 4 20

1 3 20

1 3 20
2 1 4-6
0 2 21

0 2 30s HOLD
Mandatory 1
3-4 2 8

3-4 1 2-4

~60% of AMRAP
0 1 AMRAP set load

2 6 3

2-3 2 20

2 10 3
 2 3 15

Mandatory 1
AVOID FAILURE AND TRAIN LIGHTER THIS WEEK BEFORE R
Warm-up Sets Working Sets Reps Load
2-3 2 10
1 2 12

1 2 8

1 2 8

1 2 12

0 1 30s

2 2 12

2 2 12

1 2 15

1 2 12
0 2 30s HOLD

1 2 15

0 1 AMRAP

1 2 12

1 3 12

2 2 12

1 2 12

1 2 12
2 1 4-6
0 1 21

0 1 30s HOLD
Mandatory 1
3-4 1 8

3-4 1 2-4
2 4 3

2-3 1 12

2 6 3

2 2 12

Mandatory 1
timate PPL Program - 4x/Week Spreadshe

upercompensation (High volume, moderate intensity)

Previous Load RPE Rest Substitution Option 1

7-8 ~2-3 min High-Bar Box Squat

9 ~2-3 min Barbell RDL

9 ~2-3 min DB Step-Up

10 ~1-2 min Lying Leg Curl

10 ~1-2 min Seated Calf Raise

10 ~1-2 min Ab Wheel Rollout

9 ~2-3 min Low Incline Machine Press

9 ~2-3 min DB Shoulder Press

10 ~1-2 min Flat-To-Incline DB Flye

10 0 min Constant-Tension Cable Lateral R

N/A 0 min N/A

10 ~1-2 min DB Floor Skull Crusher

10 0 min Close-Grip Push Up

9 ~1-2 min 1-Arm Lat Pull-In

9 ~2-3 min Omni-Grip Pull-Up

9 ~2-3 min Helms Row

10 ~1-2 min DB Shrug

10 ~1-2 min Reverse Cable Flye

9 ~1-2 min DB Curl
10 0 min DB Curl 21's

N/A 0 min N/A

 Mandatory 1-2 Rest Days
9 ~3-4 min Trap Bar Deadlift

8-9 ~3-4 min DB Bench Press

10 ~3-4 min DB Bench Press

7-8 ~15 sec Lat Pulldown

9 ~2-3 min Goblet Squat

7-8 ~15 sec Wide-Grip Machine Row

9 ~2-3 min Seated DB Shoulder Press

Mandatory 1-2 Rest Days

Previous Load RPE Rest Substitution Option 1

7-8 ~2-3 min High-Bar Box Squat

9 ~2-3 min Barbell RDL

9 ~2-3 min DB Step-Up

10 ~1-2 min Lying Leg Curl

10 ~1-2 min Seated Calf Raise

10 ~1-2 min Ab Wheel Rollout

9 ~2-3 min Low Incline Machine Press

9 ~2-3 min DB Shoulder Press

10 ~1-2 min Flat-To-Incline DB Flye

10 0 min Constant-Tension Cable Lateral R

N/A 0 min N/A

10 ~1-2 min DB Floor Skull Crusher

10 0 min Close-Grip Push Up

9 ~1-2 min 1-Arm Lat Pull-In

9 ~2-3 min Omni-Grip Pull-Up

 9 ~2-3 min Helms Row

10 ~1-2 min DB Shrug

10 ~1-2 min Reverse Cable Flye

9 ~1-2 min DB Curl
10 0 min DB Curl 21's

N/A 0 min N/A

Mandatory 1-2 Rest Days
9 ~3-4 min Trap Bar Deadlift

8-9 ~3-4 min DB Bench Press

10 ~3-4 min DB Bench Press

7-8 ~15 sec Lat Pulldown

9 ~2-3 min Goblet Squat

7-8 ~15 sec Wide-Grip Machine Row

 9 ~2-3 min Seated DB Shoulder Press

Mandatory 1-2 Rest Days

HIS WEEK BEFORE RUNNING BACK THROUGH WEEK 1 OF TH
Previous Load RPE Rest Substitution Option 1
6 ~2-3 min High-Bar Box Squat
6 ~2-3 min Barbell RDL

6 ~2-3 min DB Step-Up

7 ~1-2 min Lying Leg Curl

7 ~1-2 min Seated Calf Raise

7 ~1-2 min Ab Wheel Rollout

6 ~2-3 min Low Incline Machine Press

6 ~2-3 min DB Shoulder Press

7 ~1-2 min Flat-To-Incline DB Flye

7 0 min Constant-Tension Cable Lateral R

 N/A 0 min N/A

7 ~1-2 min DB Floor Skull Crusher

7 0 min Close-Grip Push Up

6 ~1-2 min 1-Arm Lat Pull-In

6 ~2-3 min Omni-Grip Pull-Up

6 ~2-3 min Helms Row

7 ~1-2 min DB Shrug

7 ~1-2 min Reverse Cable Flye

7 ~1-2 min DB Curl
7 0 min DB Curl 21's

N/A 0 min N/A

Mandatory 1-2 Rest Days
6 ~3-4 min Trap Bar Deadlift

6 ~3-4 min DB Bench Press

 6 ~15 sec Lat Pulldown

6 ~2-3 min Goblet Squat

6 ~15 sec Wide-Grip Machine Row

6 ~2-3 min Seated DB Shoulder Press

Mandatory 1-2 Rest Days

Spreadsheet

nsity)

Substitution Option 2

Goblet Squat

45° Hyperextension

Goblet Squat

Nordic Ham Curl

Standing Calf Raise

Plank

Low Incline Smith Machine Press

Standing DB Arnold Press

 Pec Deck

Constant-Tension Machine Lateral Raise

N/A

DB French Press

Kneeling Modified Push Up

Cable Lat Pullover

Chin-Up

Incline Chest-Supported DB Row

Plate Shrug

Bent-Over Reverse DB Flye

Cable Curl
Cable Curl 21's

N/A
 Barbell Hip Thrust

Machine Chest Press

Machine Chest Press

Machine Pulldown

Walking Lunge

Wide-Grip T-Bar Row

Machine Shoulder Press

Substitution Option 2

Goblet Squat

45° Hyperextension

Goblet Squat
 Nordic Ham Curl

Standing Calf Raise

Plank

Low Incline Smith Machine Press

Standing DB Arnold Press

Pec Deck

Constant-Tension Machine Lateral Raise

N/A

DB French Press

Kneeling Modified Push Up

Cable Lat Pullover

Chin-Up
Incline Chest-Supported DB Row

Plate Shrug

Bent-Over Reverse DB Flye

Cable Curl
Cable Curl 21's

N/A

Barbell Hip Thrust

Machine Chest Press

Machine Chest Press

Machine Pulldown

Walking Lunge

Wide-Grip T-Bar Row

 Machine Shoulder Press

WEEK 1 OF THE PROGRAM OR ONTO A NEW PROGRAM.

Substitution Option 2
Goblet Squat
45° Hyperextension

Goblet Squat

Nordic Ham Curl

Standing Calf Raise

Plank

Low Incline Smith Machine Press

Standing DB Arnold Press

Pec Deck

Constant-Tension Machine Lateral Raise

 N/A

DB French Press

Kneeling Modified Push Up

Cable Lat Pullover

Chin-Up

Incline Chest-Supported DB Row

Plate Shrug

Bent-Over Reverse DB Flye

Cable Curl
Cable Curl 21's

N/A

Barbell Hip Thrust

Machine Chest Press

 Machine Pulldown

Walking Lunge

Wide-Grip T-Bar Row

Machine Shoulder Press

t
Copyright 2023 by Jeff Nippard. All rights reserved.

Notes
These will be challenging, let's push! Don't go so heavy that
you miss reps. Be humble with your weight and focus on
keeping your torso upright
Emphasize the stretch in your hamstrings, prevent your lower
back from rounding
Take medium strides, minimize the amount you push off your
rear leg
Lift with a slow tempo. The positive should take 3 seconds and
the negative should take 3 seconds.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Contract your glutes and position your elbows under your eyes
to make the plank more difficult
15° bench angle, tuck your elbows on the negative, flare as
you press
Don't stop in between reps, keep smooth and controlled
tension on the delts
 Do one set with low cable position, one set with medium-
height cable position, and one height with a high cable
position

Lean into a bench and do lateral raises. Keep tension - don't

rest your arm against your side at the bottom.

Hold a side delt stretch for 30 seconds. The stretch should be

held at about a 7/10 intensity.
Do both arms at once, resist the negative
Place your hands on a medicine ball and do smooth, controlled
pushups
Keep chest tall, keep elbow tucked in close to your torso,
focus on squeezing your lat to move the weight
One set wide grip (overhand), 1 set middle grip (overhand), 1
set close grip (underhand)
Focus on squeezing your shoulder blades together on each rep
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Swing the weight "out", not "back"
Arc the bar "out" not "up", focus on squeezing your biceps
7 reps seated, 7 reps standing full ROM, 7 reps bottom-half
curls
Hold a bicep stretch for 30 seconds. The stretch should be
held at about a 7/10 intensity.
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Use ~60% of the weight you used on your top set and do it for
as many reps as possible. You should be in the range of 10-20+
reps on this set! Use a spotter and safety bars!
6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.
Medium width feet placement on the platform, don't allow
your lower back to round
10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.

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

Notes
These will be challenging, let's push! Don't go so heavy that
you miss reps. Be humble with your weight and focus on
keeping your torso upright.
Emphasize the stretch in your hamstrings, prevent your lower
back from rounding.
Take medium strides, minimize the amount you push off your
rear leg.
Lift with a slow tempo. The positive should take 3 seconds and
the negative should take 3 seconds.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Contract your glutes and position your elbows under your eyes
to make the plank more difficult.
15° bench angle, tuck your elbows on the negative, flare as
you press
Don't stop in between reps, keep smooth and controlled
tension on the delts
Do one set with low cable position, one set with medium-
height cable position, and one height with a high cable
position

Lean into a bench and do lateral raises. Keep tension - don't

rest your arm against your side at the bottom.

Hold a side delt stretch for 30 seconds. The stretch should be

held at about a 7/10 intensity.
Do both arms at once, resist the negative
Place your hands on a medicine ball and do smooth, controlled
pushups
Keep chest tall, keep elbow tucked in close to your torso,
focus on squeezing your lat to move the weight
One set wide grip (overhand), 1 set middle grip (overhand), 1
set close grip (underhand)
Focus on squeezing your shoulder blades together on each rep
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Swing the weight "out", not "back"
Arc the bar "out" not "up", focus on squeezing your biceps
7 reps seated, 7 reps standing full ROM, 7 reps bottom-half
curls
Hold a bicep stretch for 30 seconds. The stretch should be
held at about a 7/10 intensity.

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Use ~60% of the weight you used on your top set and do it for
as many reps as possible. You should be in the range of 10-20+
reps on this set! Use a spotter and safety bars!
6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.
Medium width feet placement on the platform, don't allow
your lower back to round
10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.
 Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.

PROGRAM OR ONTO A NEW PROGRAM.

Notes
Stay light, keep your torso upright
Emphasize the stretch in your hamstrings, prevent your lower
back from rounding.
Take medium strides, minimize the amount you push off your
rear leg.
Lift with a slow tempo. The positive should take 3 seconds and
the negative should take 3 seconds.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Contract your glutes and position your elbows under your eyes
to make the plank more difficult
15° bench angle, tuck your elbows on the negative, flare as
you press
Don't stop in between reps, keep smooth and controlled
tension on the delts
Do one set with low cable position, one set with medium-
height cable position, and one height with a high cable
position

Lean into a bench and do lateral raises. Keep tension - don't

rest your arm against your side at the bottom.
Hold a side delt stretch for 30 seconds. The stretch should be
held at about a 7/10 intensity.
Do both arms at once, resist the negative.
Place your hands on a medicine ball and do smooth, controlled
pushups
Keep chest tall, keep elbow tucked in close to your torso,
focus on squeezing your lat to move the weight
One set wide grip (overhand), 1 set middle grip (overhand), 1
set close grip (underhand)
Focus on squeezing your shoulder blades together on each rep
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Swing the weight "out", not "back".
Arc the bar "out" not "up", focus on squeezing your biceps.
7 reps seated, 7 reps standing full ROM, 7 reps bottom-half
curls.
Hold a bicep stretch for 30 seconds. The stretch should be
held at about a 7/10 intensity.

Brace your lats, chest tall, pull the slack out of the bar before
lifting.
Set up a comfortable arch, quick pause on the chest and
explode up on each rep.
6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.
Medium width feet placement on the platform, don't allow
your lower back to round.
10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.

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