Week 1

FULL BODY 1:
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
FULL BODY 4:

FULL BODY 5
(PUMP DAY):

Week 2
LEGS #1

PUSH #1

PULL #1
PULL #1

LEGS #2

PUSH #2
PUSH #2

PULL #2

Week 3
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 3:

FULL BODY 4:

FULL BODY 5
(PUMP DAY):
 Week 4

LEGS #1

PUSH #1
PULL #1

LEGS #2

PUSH #2
PUSH #2

PULL #2
 Week 5

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 3:

FULL BODY 4:

FULL BODY 5
(PUMP DAY):
 Week 6

LEGS #1

PUSH #1
PULL #1

LEGS #2

PUSH #2
PUSH #2

PULL #2
 Week 7

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 3:

FULL BODY 4:

FULL BODY 5
(PUMP DAY):
 SE
Week 8 - semi deload

LEGS #1

PUSH #1
PULL #1

LEGS #2

PUSH #2
 PUSH #2

PULL #2

Week 9

FULL BODY 1:
 FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

1
1

FULL BODY 4:

FULL BODY 5
(PUMP DAY):

Week 10
LEGS #1

PUSH #1
PULL #1

LEGS #2

PUSH #2
 PUSH #2

PULL #2

Week 11

FULL BODY 1:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
FULL BODY 4:

FULL BODY 5
(PUMP DAY):

Week 12

LEGS #1
LEGS #1

PUSH #1

PULL #1
PULL #1

LEGS #2

PUSH #2
PULL #2

There is no forma
 JEFF NIPPARD

IMPORTANT: In the light

or type "lbs" if usin

IMPORTANT: On the right, enter your CURRENT 1 rep

max loads in the spaces below the given exercise (use the
same units you specified above). See pg. 16 of the Get
Ready Manual if unsure of your 1RM.

Exercise Warm-up Sets

Back squat 4

Front squat [or box squat] 0

Barbell bench press 4

Barbell bench press 0

 Weighted pull-up 1
Glute-ham raise [or Nordic ham curl] 1
Seated face pull 0
Deadlift 4

Barbell overhead press 3

Bulgarian split squat 1

Meadows row 1
Barbell or EZ bar curl 1

Pec flye 1

Back squat 4

Pin squat 0

Barbell bench press 4

Barbell bench press 0
Barbell bench press 0
Chin-up 1

Single-leg hip thrust 0

Cable reverse flye 0

6" Block pull 4

Pause db incline press 3

 Leg curl (choice) 1

Chest-supported row 1

Rope overhead triceps extension 1

Egyptian lateral raise 1

A1: Hammer curl 1

A2: Single-arm overhead triceps extension 1

B1: Cable curl 0

B2: Cable triceps kickback 0

Enhanced-eccentric calf raise 1

C1: Plate shrug 0

C2: Neck flexion/extension (optional) 0

Exercise Warm-up Sets

Back squat 3
 Barbell RDL 2

Unilateral leg press 1

Eccentric-accentuated leg extension 0

Leg curl (choice) 0

Standing calf raise 1

A1: Weighted crunch 0

A2: Long-lever plank (Optional) 0

Barbell bench press 3

Machine shoulder press 2

Dip 1

Eccentric-accentuated barbell skull crusher 1

Egyptian lateral raise 0

Constant-tension cable triceps kickback 0

Weighted pull-up 2

Seated cable row 2

Constant-tension cable kneeling pullover 1

 Hammer "cheat" curl 1

Incline dumbbell curl 0

Incline dumbbell shrug 1

Reset deadlift 4

Hack squat 2

Single-leg hip thrust 2

A1: Glute-ham raise [or Nordic ham curl] 0

A2: Prisoner back extension 0

Unilateral standing calf raise 1

L-sit hold 0

Barbell overhead press 3

Close-grip bench press 2

Pec flye 1
 Rope overhead triceps extension 1

Dumbbell lateral raise 21s 0

Neck flexion/extension (optional) 0

Omni-grip lat pulldown 2

Chest-supported row 2

Seated face pull 0

A1: EZ bar pronated curl 0

A2: EZ bar supinated curl 0

B1: Reverse pec deck (protracted scapulae) 0

B2: Reverse pec deck

(protraction/retraction ROM) 0

Exercise Warm-up Sets

 Back squat 4

Front squat [or box squat] 0

Barbell bench press 4

Barbell bench press 0

Weighted pull-up 1
Glute-ham raise [or Nordic ham curl] 1
Seated face pull 0
Deadlift 4

Barbell overhead press 3

Bulgarian split squat 1

Meadows row 1
Barbell or EZ bar curl 1

Pec flye 1

Back squat 4

Pin squat 0

Barbell bench press 4

Barbell bench press 0
Barbell bench press 0
 Chin-up 1

Single-leg hip thrust 0

Cable reverse flye 0

4" Block pull 4

Pause db incline press 3

Leg curl (choice) 1

Chest-supported row 1

Rope overhead triceps extension 1

Egyptian lateral raise 1
A1: Hammer curl 1

A2: Single-arm overhead triceps extension 1

B1: Cable curl 0

B2: Cable triceps kickback 0

Enhanced-eccentric calf raise 1

C1: Plate shrug 0

C2: Neck flexion/extension (optional) 0

 Exercise Warm-up Sets

Back squat 3

Barbell RDL 2

Unilateral leg press 1

Eccentric-accentuated leg extension 0

Leg curl (choice) 0

Standing calf raise 1

A1: Weighted crunch 0

A2: Long-lever plank (Optional) 0

Barbell bench press 3

Machine shoulder press 2

Dip 1

Eccentric-accentuated barbell skull crusher 1

Egyptian lateral raise 0

Constant-tension cable triceps kickback 0

 Weighted pull-up 2

Seated cable row 2

Constant-tension cable kneeling pullover 1

Hammer "cheat" curl 1

Incline dumbbell curl 0

Incline dumbbell shrug 1

Reset deadlift 4

Hack squat 2

Single-leg hip thrust 2

A1: Glute-ham raise [or Nordic ham curl] 0

A2: Prisoner back extension 0

Unilateral standing calf raise 1

L-sit hold 0

Barbell overhead press 3

Close-grip bench press 2

 Pec flye 1

Rope overhead triceps extension 1

Dumbbell lateral raise 21s 0

Neck flexion/extension (optional) 0

Omni-grip lat pulldown 2

Chest-supported row 2

Seated face pull 0

A1: EZ bar pronated curl 0

A2: EZ bar supinated curl 0

B1: Reverse pec deck (protracted scapulae) 0

B2: Reverse pec deck (actively go through a

protraction/retraction ROM) 0
 Exercise Warm-up Sets

Back squat 4

Front squat [or box squat] 0

Barbell bench press 4

Barbell bench press 0

Weighted pull-up 1
Glute-ham raise [or Nordic ham curl] 1
Seated face pull 0
Deadlift 4

Barbell overhead press 3

Bulgarian split squat 1

Meadows row 1
Barbell or EZ bar curl 1

Pec flye 1

Back squat 4

Pin squat 0

Barbell bench press 4

Barbell bench press 0
 Barbell bench press 0
Chin-up 1

Single-leg hip thrust 0

Cable reverse flye 0

2" Block pull 4

Pause db incline press 3

Leg curl (choice) 1

Chest-supported row 1

Rope overhead triceps extension 1

Egyptian lateral raise 1
A1: Hammer curl 1

A2: Single-arm overhead triceps extension 1

B1: Cable curl 0

B2: Cable triceps kickback 0

Enhanced-eccentric calf raise 1

C1: Plate shrug 0

 C2: Neck flexion/extension (optional) 0

Exercise Warm-up Sets

Back squat 3

Barbell RDL 2

Unilateral leg press 1

Eccentric-accentuated leg extension 0

Leg curl (choice) 0

Standing calf raise 1

A1: Weighted crunch 0

A2: Long-lever plank (Optional) 0

Barbell bench press 3

Machine shoulder press 2

Dip 1

Eccentric-accentuated barbell skull crusher 1

Egyptian lateral raise 0

Constant-tension cable triceps kickback 0
Weighted pull-up 2

Seated cable row 2

Constant-tension cable kneeling pullover 1

Hammer "cheat" curl 1

Incline dumbbell curl 0

Incline dumbbell shrug 1

Reset deadlift 4

Hack squat 2

Single-leg hip thrust 2

A1: Glute-ham raise [or Nordic ham curl] 0

A2: Prisoner back extension 0

Unilateral standing calf raise 1

L-sit hold 0

Barbell overhead press 3

Close-grip bench press 2

 Pec flye 1

Rope overhead triceps extension 1

Dumbbell lateral raise 21s 0

Neck flexion/extension (optional) 0

Omni-grip lat pulldown 2

Chest-supported row 2

Seated face pull 0

A1: EZ bar pronated curl 0

A2: EZ bar supinated curl 0

B1: Reverse pec deck (protracted scapulae) 0

B2: Reverse pec deck (actively go through a

protraction/retraction ROM) 0
 Exercise Warm-up Sets
Back squat 4

Barbell bench press 4

Wide-grip lat pulldown 1

Sliding leg curl 1

Wall slide 0

Opposite stance deadlift 4

Barbell overhead press 3

Leg press 1

Seated cable row 1

Hammer curl 1
Barbell or dumbbell isometric hold (grip 1
work)

Front squat 3
Pause barbell bench press 3
Weighted neutral-grip pull-up 3

Leg curl (choice) 1

 Prone trap raise 1

Hanging leg raise 1

1" Block pull 4

Dip 3

One-arm row 1

Triceps pressdown 21s 1

DB lateral raise 1
A1: Eccentric-accentuated EZ bar or barbell
curl 1

A2: Rope overhead triceps extension 1

B1: Concentration curl 1

B2: DB lateral raise swing 1

C1: Standing calf raise 0

C2: L-sit hold 0

Neck flexion/extension (optional) 0

 SEMI-DELOAD WEEK: AVOID FAILURE AN
Exercise Warm-up Sets
Pin squat 3

Barbell RDL 2

A1: Sissy squat 1

A2: Nordic ham curl 0

Unilateral standing calf raise 0

Hip abduction 0

A1: Cable crunch (abs) 0

A2: Cable shrug-in (traps) 0

Larsen press 3

Machine shoulder press 2

Close-grip incline barbell bench press 1

Triceps pressdown 1

Lateral raise (choice) 0

Neck flexion/extension (optional) 0

Chest-supported row 1

Single-arm pulldown 2

Helms row 1

Bayesian Curl 1

Inverse Zottman curl 0

Band pull-apart 1

Deadlift 3

Hack squat 2

Cable pull-through 1

Leg extension 0
Unilateral leg curl (choice) 0
Standing calf raise 0

L-sit hold 0

Barbell overhead press 3

Deficit push-up 2
 Multi-height cable crossover 1

Egyptian lateral raise 1

Cable triceps kickback 0

Dumbbell lateral raise iso-hold 0

Weighted eccentric-overload pull-up 2

Eccentric-accentuated pull-up 0

Pendlay row / bent over row 0

Machine "strict form" row 1

Cable reverse flye 0

Barbell or EZ bar curl 2

Pinch grip curl 0

Exercise Warm-up Sets

Back squat 4

Barbell bench press 4

 Wide-grip lat pulldown 1

Sliding leg curl 1

Wall slide 0

Opposite stance deadlift 4

Barbell overhead press 3

Leg press 1

Seated cable row 1

Hammer curl 1
Barbell or dumbbell isometric hold (grip 1
work)

Front squat 3
Pause barbell bench press 3
Weighted neutral-grip pull-up 3

Leg curl (choice) 1

Prone trap raise 1

 Hanging leg raise 1

Deadlift 4

Dip 3

One-arm row 1

Triceps pressdown 21s 1

DB lateral raise 1
A1: Eccentric-accentuated EZ bar or barbell
curl 1

A2: Rope overhead triceps extension 1

B1: Concentration curl 1

B2: DB lateral raise swing 1

C1: Standing calf raise 0

C2: L-sit hold 0

Neck flexion/extension (optional) 0

Exercise Warm-up Sets

Pin squat 3
 Barbell RDL 2

A1: Sissy squat 1

A2: Nordic ham curl 0

Unilateral standing calf raise 0

Hip abduction 0

A1: Cable crunch (abs) 0

A2: Cable shrug-in (traps) 0

Larsen press 3

Machine shoulder press 2

Close-grip incline barbell bench press 1

Triceps pressdown 1

Lateral raise (choice) 0

Neck flexion/extension (optional) 0

Chest-supported row 1
 Single-arm pulldown 2

Helms row 1

Bayesian Curl 1

Inverse Zottman curl 0

Band pull-apart 1

Deadlift 3

Hack squat 2

Cable pull-through 1

Leg extension 0
Unilateral leg curl (choice) 0
Standing calf raise 0

L-sit hold 0

Barbell overhead press 3

Deficit push-up 2

Multi-height cable crossover 1

Egyptian lateral raise 1

 Cable triceps kickback 0

Dumbbell lateral raise iso-hold 0

Weighted eccentric-overload pull-up 2

Eccentric-accentuated pull-up 0

Pendlay row / bent over row 0

Machine "strict form" row 1

Cable reverse flye 0

Barbell or EZ bar curl 2

Pinch grip curl 0

Exercise Warm-up Sets

Back squat 4

Barbell bench press 4

Wide-grip lat pulldown 1

Sliding leg curl 1

 Wall slide 0

Opposite stance deadlift 4

Barbell overhead press 3

Leg press 1

Seated cable row 1

Hammer curl 1
Barbell or dumbbell isometric hold (grip
work) 1

Front squat 3
Pause barbell bench press 3
Weighted neutral-grip pull-up 3

Leg curl (choice) 1

Prone trap raise 1

Hanging leg raise 1

Deadlift 4
 Dip 3

One-arm row 1

Triceps pressdown 21s 1

DB lateral raise 1
A1: Eccentric-accentuated EZ bar or barbell
curl 1

A2: Rope overhead triceps extension 1

B1: Concentration curl 1

B2: DB lateral raise swing 1

C1: Standing calf raise 0

C2: L-sit hold 0

Neck flexion/extension (optional) 0

Exercise Warm-up Sets

Pin squat 3

Barbell RDL 2

A1: Sissy squat 1

 A2: Nordic ham curl 0

Unilateral standing calf raise 0

Hip abduction 0

A1: Cable crunch (abs) 0

A2: Cable shrug-in (traps) 0

Barbell bench press (RPE 9.5 AMRAP) 3

Barbell bench press (Back off) 0

Machine shoulder press 2

Close-grip incline barbell bench press 1

Triceps pressdown 1

Lateral raise (choice) 0

Neck flexion/extension (optional) 0

Chest-supported row 1

Single-arm pulldown 2

Helms row 1
 Bayesian Curl 1

Inverse Zottman curl 0

Band pull-apart 1

Deadlift 3

Hack squat 2

Cable pull-through 1

Leg extension 0
Unilateral leg curl (choice) 0
Standing calf raise 0

L-sit hold 0

Barbell overhead press 3

Deficit push-up 2

Multi-height cable crossover 1

Egyptian lateral raise 1

Cable triceps kickback 0

 Dumbbell lateral raise iso-hold 0

Weighted eccentric-overload pull-up 2

Eccentric-accentuated pull-up 0

Pendlay row / bent over row 0

Machine "strict form" row 1

Cable reverse flye 0

Barbell or EZ bar curl 2

Pinch grip curl 0

There is no formal max test at the end of this program. P

 JEFF NIPPARD'S POWERBUILDING PHASE 2.0 - 5-6X/WEEK SP

TANT: In the light orange cell below, type "kg" if using kilograms
r type "lbs" if using pounds (quotation marks not included)

lbs

Squat Bench Deadlift OHP

100 100 100 100

Working Sets Reps Load (lbs) %1RM

1 2 85-90 82.5-87.5%

3 8 N/A

1 4 80-85 80-85%

2 6 75-80 75-80%
 3 4-6 N/A
3 6-8 N/A
4 15-20 N/A
3 4 80 80%

4 5 75 75%

2each 8-10 N/A

4 12-15 N/A
3 8-10 N/A

2 12-15 N/A
REST DAY
1 6 75-80 75-80%

2 4 70 70%

1 1 90-95 87.5-92.5%
1 5 80 80%
1 10 65 65%
3 "AMRAP" N/A

2 10-12each N/A

4 12-15 N/A

2 6 90 90%

4 6-8 N/A
 3 12-15 N/A

4 10-12 N/A

4 12-15 N/A
4 8-10 N/A

4 8-10 N/A

4 10-12 N/A

3 20 N/A

3 20 N/A

3 8each N/A

3 15-20 N/A

3 15/15 N/A
REST DAY

Working Sets Reps Load (lbs) %1RM

3 4 75-80 75-80%
 3 10 N/A

2each 12-15 N/A

2 10-12 N/A

2 10/15 N/A

3 12-15 N/A
3 10-12each N/A

3 30sec N/A

2 8 75 72.5%

3 10-12 N/A

3 12-15 N/A

3 8-10 N/A

3 8-10(+4+4) N/A

2 20-30 N/A
3 4-6 N/A

3 10-12 N/A

3 15-25 N/A
 4 8-10 N/A

2 20-30 N/A

3 15-20 N/A

3 3 80-85 80-85%

3 12 N/A

2each 10-12 N/A

3 6-8 N/A

3 15-20 N/A

3 8-10 N/A

3 10-20 sec N/A

2 4 80-85 77.5-82.5%

3 10 N/A

3 12/20 N/A
 3 10(+3+3+3) N/A

3 7/7/7 N/A

3 10/10 N/A

3 10-12 N/A

3 10-12 N/A

4 15-20 N/A

3 10-12 N/A

3 10+ N/A

2 12-15 N/A

2 12-15 N/A
REST DAY

Working Sets Reps Load (lbs) %1RM

 1 4 80-85 80-85%

3 8 N/A

1 2 90-90 87.5-90%

2 4 80-85 80-85%
3 4-6 N/A
3 6-8 N/A
4 15-20 N/A
3 5 80 80%

4 6 75 75%

2each 8-10 N/A

4 12-15 N/A
3 8-10 N/A

2 12-15 N/A
REST DAY
1 8 75-80 72.5-77.5%

2 5 70 70%

1 1 90-95 90-95%
1 5 85 82.5%
1 12 65 65%
3 "AMRAP" N/A

2 10-12each N/A

4 12-15 N/A

2 5 90 90%

4 6-8 N/A

3 12-15 N/A

4 10-12 N/A

4 12-15 N/A
4 8-10 N/A
4 8-10 N/A

4 10-12 N/A

3 20 N/A

3 20 N/A

3 8each N/A

3 15-20 N/A

3 15/15 N/A
 REST DAY

Working Sets Reps Load (lbs) %1RM

4 4 75-80 75-80%

3 10 N/A

2each 12-15 N/A

2 10-12 N/A

2 10/15 N/A

3 12-15 N/A
3 10-12each N/A

3 30sec N/A

3 8 75 72.5%

3 10-12 N/A

3 12-15 N/A

3 8-10 N/A

3 8-10(+4+4) N/A

2 20-30 N/A
 3 4-6 N/A

3 10-12 N/A

3 15-25 N/A

4 8-10 N/A

2 20-30 N/A

3 15-20 N/A

3 4 80-85 80-85%

3 12 N/A

2each 10-12 N/A

3 6-8 N/A

3 15-20 N/A

3 8-10 N/A

3 15-25 sec N/A

3 4 80-85 77.5-82.5%

3 11 N/A
3 12/20 N/A

3 10(+3+3+3) N/A

3 7/7/7 N/A

3 10/10 N/A

3 10-12 N/A

3 10-12 N/A

4 15-20 N/A

3 10-12 N/A

3 10+ N/A

2 12-15 N/A

2 12-15 N/A
REST DAY
Working Sets Reps Load (lbs) %1RM

1 5 80-85 80-85%

3 8 N/A

1 5 80-85 80-85%

2 2 80-85 80-85%
3 4-6 N/A
3 6-8 N/A
4 15-20 N/A
2 5 85 82.5%

4 7 75 75%

2each 8-10 N/A

4 12-15 N/A
3 8-10 N/A

2 12-15 N/A
REST DAY
1 10 75-80 72.5-77.5%

2 6 70 70%

1 1 95-100 92.5-97.5%
1 6 80 80%
1 12 70 70%
3 "AMRAP" N/A

2 10-12each N/A

4 12-15 N/A

2 4 90 90%

4 6-8 N/A

3 12-15 N/A

4 10-12 N/A

4 12-15 N/A
4 8-10 N/A
4 8-10 N/A

4 10-12 N/A

3 20 N/A

3 20 N/A

3 8each N/A

3 15-20 N/A
 3 15/15 N/A
REST DAY

Working Sets Reps Load (lbs) %1RM

5 4 75-80 75-80%

3 10 N/A

2each 12-15 N/A

2 10-12 N/A

2 10/15 N/A

3 12-15 N/A
3 10-12each N/A

3 30sec N/A

4 8 75 72.5%

3 10-12 N/A

3 12-15 N/A

3 8-10 N/A

3 8-10(+4+4) N/A
 2 20-30 N/A
3 4-6 N/A

3 10-12 N/A

3 15-25 N/A

4 8-10 N/A

2 20-30 N/A

3 15-20 N/A

3 5 80-85 80-85%

3 12 N/A

2each 10-12 N/A

3 6-8 N/A

3 15-20 N/A

3 8-10 N/A

3 20-30 sec N/A

4 4 80-85 77.5-82.5%

3 12 N/A
3 12/20 N/A

3 10(+3+3+3) N/A

3 7/7/7 N/A

3 10/10 N/A

3 10-12 N/A

3 10-12 N/A

4 15-20 N/A

3 10-12 N/A

3 10+ N/A

2 12-15 N/A

2 12-15 N/A
REST DAY
Working Sets Reps Load (lbs) %1RM
4 3 85-90 82.5-87.5%

3 8 75 75%

4 6-8 N/A

2 10-12 N/A
3 15-20 N/A

3 5 75-80%

2 8 N/A

2 10-12 N/A

3 10-12 N/A

3 15-20 N/A

2 20-30sec N/A
REST DAY
3 8 N/A
3 2 90 87.5%
4 4-6 N/A

3 12-15 N/A
3 12-15 N/A

3 10-12 N/A

2 4 90 90%

3 8-10 N/A

3 10-12each N/A

3 7/7/7 N/A

3 15-20 N/A

4 8-10 N/A

4 12-15 N/A

4 12-15 N/A

4 12-15 N/A

3 12-15 N/A

3 10-20sec N/A

3 15/15 N/A
REST DAY
AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PROMOTE RECOVERY A
Working Sets Reps Load (lbs) %1RM
2 4 75 72.5%

2 8 N/A

2 10-12 N/A

2 6-8 N/A

3 10-12each N/A

3 12-15 N/A

3 12-15 N/A

3 12-15 N/A

3 10 N/A

3 12-15 N/A

2 10-12 N/A

3 12-15 N/A

3 15-20 N/A
3 15/15 N/A

3 10-12 N/A

3 8-10each N/A

2 15-20 N/A

3 12-15 N/A

2 12-15 N/A

2 25-30 N/A

2 5 75 75%

2 12 N/A

2 12-15 N/A

2 15/10 N/A
3 10-12each N/A
3 10-12 N/A

3 20-30 sec N/A

4 4 N/A

1 AMRAP N/A
 3 12-15 N/A

3 12-15 N/A

3 20-25 N/A

2 45sec N/A

1 5 N/A

2 6-8 N/A

3 5/10 N/A

2 12-15 N/A

3 15-20 N/A

3 10-12 N/A

2 15-20 N/A
REST DAY

Working Sets Reps Load (lbs) %1RM

4 2 85-90 85-90%

3 6 80 77.5%
4 6-8 N/A

2 10-12 N/A
3 15-20 N/A

2 2 75%

3 8 N/A

2 10-12 N/A

3 10-12 N/A

3 15-20 N/A

2 20-30sec N/A
REST DAY
2 8 N/A
3 2 90 90%
4 4-6 N/A

3 12-15 N/A

3 12-15 N/A
 3 10-12 N/A

1 AMRAP 90 90%

3 8-10 N/A

3 10-12each N/A

3 7/7/7 N/A

3 15-20 N/A

4 8-10 N/A

4 12-15 N/A

4 12-15 N/A

4 12-15 N/A

3 12-15 N/A

3 10-20sec N/A

3 15/15 N/A
REST DAY

Working Sets Reps Load (lbs) %1RM

2 5 75 72.5%
3 10 N/A

3 10-12 N/A

3 6-8 N/A

3 10-12each N/A

3 12-15 N/A

3 12-15 N/A

3 12-15 N/A

4 10 N/A

3 12-15 N/A

3 10-12 N/A

4 12-15 N/A

4 15-20 N/A

3 15/15 N/A

4 10-12 N/A
4 8-10each N/A

3 15-20 N/A

3 12-15 N/A

2 12-15 N/A

2 25-30 N/A

2 6 75-80 75-80%

3 12 N/A

3 12-15 N/A

2 15/10 N/A
3 10-12each N/A
3 10-12 N/A

3 20-30 sec N/A

4 5 N/A

2 AMRAP N/A

3 12-15 N/A

3 12-15 N/A
 3 20-25 N/A

2 45sec N/A

1 5 N/A

2 6-8 N/A

3 5/10 N/A

3 12-15 N/A

3 15-20 N/A

3 10-12 N/A

2 15-20 N/A
REST DAY

Working Sets Reps Load (lbs) %1RM

3 1 90-95 90-95%

3 6 80 80%

4 6-8 N/A

2 10-12 N/A
3 15-20 N/A

3 3 80-85%

4 8 N/A

2 10-12 N/A

3 10-12 N/A

3 15-20 N/A

2 20-30sec N/A
REST DAY
2 8 N/A
3 1 95 92.5%
4 4-6 N/A

3 12-15 N/A

3 12-15 N/A

3 10-12 N/A

3 3 85 85%
 3 8-10 N/A

3 10-12each N/A

3 7/7/7 N/A

3 15-20 N/A

4 8-10 N/A

4 12-15 N/A

4 12-15 N/A

4 12-15 N/A

3 12-15 N/A

3 10-20sec N/A

3 15/15 N/A
REST DAY

Working Sets Reps Load (lbs) %1RM

2 6 75 72.5%

3 12 N/A

3 10-12 N/A
3 6-8 N/A

3 10-12each N/A

3 12-15 N/A

3 12-15 N/A

3 12-15 N/A

1 AMRAP 85 85%

2 10 N/A

3 12-15 N/A

3 10-12 N/A

4 12-15 N/A

4 15-20 N/A

3 15/15 N/A

4 10-12 N/A

4 8-10each N/A

3 15-20 N/A
3 12-15 N/A

2 12-15 N/A

2 25-30 N/A

2 6 75-85 75-82.5%

3 12 N/A

3 12-15 N/A

2 15/10 N/A
3 10-12each N/A
3 10-12 N/A

3 20-30 sec N/A

4 6 N/A

2 AMRAP N/A

3 12-15 N/A

3 12-15 N/A

3 20-25 N/A
 2 45sec N/A

1 5 N/A

2 6-8 N/A

3 5/10 N/A

3 12-15 N/A

3 15-20 N/A

3 10-12 N/A

2 15-20 N/A
REST DAY

of this program. Powerbuilding Phase 3 will begin with an intro/deload we

5-6X/WEEK SPREADSHEET

RPE Rest

7 3-4 min

7 3-4 min

8.5 3-4min

7 1-2 min
8 1-2 min
7 1-2 min
9 1-2 min
7 3-5 min

8 3-4 min

9 2-3 min
8 2-3 min
8 1-2 min

8 1-2 min

7 3-4 min

8 3-4 min

8 3-4 min
8 3-4 min
8 3-4 min
8 3-4 min

8 1-2 min

8 1-2 min

9 4-6 min

8 3-4 min
8 2-3 min

8 2-3 min

8 1-2 min
8 1-2 min

9 0min

9 1-2min

8 0min

8 1-2min

8 1-2min

8 0min

8 1-2min

RPE Rest

7 3-5 min
6 2-4 min

8 1-2 min
10 2-3 min

10 2-3 min

8 2-3 min
8 0min

8 1-2 min

7 3-4 min

9 3-4 min

8 2-3 min

9 1-2 min

10 1-2 min

10 1-2min
9 2-3 min

9 2-3 min

9 2-3 min
9 1-2 min

9 1-2 min

9 1-2 min

8 3-5 min

8 3-4 min

9 2-3 min
9 0min

9 1-2 min

8 1-2 min

8 1-2 min

8 2-3 min

8 2-3 min

9 2-3 min
9 1-2 min

9 1-2 min

8 1-2 min

8 2-3 min

9 2-3 min

9 1-2 min

9 0min

10 1-2 min

9 0min

10 1-2 min

RPE Rest
7 3-4 min

7 3-4 min

8.5 3-4min

7 1-2 min
8 1-2 min
7 1-2 min
9 1-2 min
7 3-5 min

8 3-4 min

9 2-3 min
8 2-3 min
8 1-2 min

8 1-2 min

7 3-4 min

8 3-4 min

8 3-4 min
8 3-4 min
8 3-4 min
8 3-4 min

8 1-2 min

8 1-2 min

9 4-6 min

8 3-4 min

8 2-3 min

8 2-3 min

8 1-2 min
8 1-2 min
9 0min

9 1-2min

8 0min

8 1-2min

8 1-2min

8 0min

8 1-2min
RPE Rest

8 3-5 min

7 2-4 min

8 1-2 min
10 2-3 min

10 2-3 min

8 2-3 min
8 0min

8 1-2 min

7 3-4 min

9 3-4 min

8 2-3 min

9 1-2 min

10 1-2 min

10 1-2min
9 2-3 min

9 2-3 min

9 2-3 min

9 1-2 min

9 1-2 min

9 1-2 min

8 3-5 min

8 3-4 min

9 2-3 min
9 0min

9 1-2 min

8 1-2 min

8 1-2 min

8 2-3 min

8 2-3 min
9 2-3 min

9 1-2 min

9 1-2 min

8 1-2 min

8 2-3 min

9 2-3 min

9 1-2 min

9 0min

10 1-2 min

9 0min

10 1-2 min
RPE Rest

8 3-4 min

7 3-4 min

8.5 3-4 min

7 2-3 min
8 1-2 min
7 1-2 min
9 1-2 min
7 3-5 min

8 3-4 min

9 2-3 min
8 2-3 min
8 1-2 min

8 1-2 min

7 3-4 min

8 3-4 min

8.5 3-4 min

8 3-4 min
8 3-4 min
8 3-4 min

8 1-2 min

8 1-2 min

9 4-6 min

8 3-4 min

8 2-3 min

8 2-3 min

8 1-2 min
8 1-2 min
9 0min

9 1-2min

8 0min

8 1-2min

8 1-2min

8 0min
8 1-2min

RPE Rest

8 3-5 min

8 2-4 min

8 1-2 min
10 2-3 min

10 2-3 min

8 2-3 min
8 0min

8 1-2 min

8 3-4 min

9 3-4 min

8 2-3 min

9 1-2 min

10 1-2 min
10 1-2min
9 2-3 min

9 2-3 min

9 2-3 min

9 1-2 min

9 1-2 min

9 1-2 min

8 3-5 min

8 3-4 min

9 2-3 min
9 0min

9 1-2 min

8 1-2 min

8 1-2 min

8 2-3 min

8 2-3 min
9 2-3 min

9 1-2 min

9 1-2 min

8 1-2 min

8 2-3 min

9 2-3 min

9 1-2 min

9 0min

10 1-2 min

9 0min

10 1-2 min
RPE Rest
8 3-4 min

8 1-2 min

8 1-2 min

7 1-2 min
7 1-2 min

8 3-5 min

8 2-4 min

7 2-3 min

9 2-3 min

9 1-2 min

8 1-2 min

7 3-4 min
8 3-4 min
8 2-3 min

9 2-3 min
8 1-2 min

9 1-2 min

9 4-6 min

7 3-4 min

8 2-3 min

8 1-2 min

8 1-2 min

9 0min

9 1-2min

9 0min

9 1-2min

8 0min

8 1-2min

8 1-2min
MOTE RECOVERY AND PREPARE FOR THE NEXT 4 WEEKS!
RPE Rest
8 3-4 min

6 3-4 min

8 0 min

8 2-3min

8 1-2min

9 1-2 min

8 0 min

8 1-2 min

7 3-4 min

8 2-3 min

8 2-3 min

8 1-2 min

9 1-2 min
8 1-2min

8 2-3 min

8 1-2min

8 2-3 min

8 1-2 min

8 1-2 min

8 1-2 min

6 3-4 min

8 2-3 min

8 1-2 min

9 1-2 min
8 1-2 min
8 1-2 min

7 1-2 min

8 3-4 min

8 2-3min
8 1-2 min

8 1-2 min

8 1-2 min

8 1-2 min

8 N/A

8 2-3 min

8 1-2 min

8 1-2 min

8 1-2 min

8 1-2 min

8 1-2 min

RPE Rest
8 3-4 min

8 1-2 min
8 1-2 min

7 1-2 min
7 1-2 min

3 3-5 min

8 2-4 min

7 2-3 min

9 2-3 min

9 1-2 min

8 1-2 min

6 3-4 min
9 3-4 min
8 2-3 min

9 2-3 min

8 1-2 min
9 1-2 min

9 4-6 min

7 3-4 min

8 2-3 min

8 1-2 min

8 1-2 min

9 0min

9 1-2min

9 0min

9 1-2min

8 0min

8 1-2min

8 1-2min

RPE Rest
8 3-4 min
9 3-4 min

9 0 min

9 2-3min

8 1-2min

10 1-2 min

8 0 min

8 1-2 min

7 3-4 min

9 2-3 min

8 2-3 min

9 1-2 min

10 1-2 min

8 1-2min

9 2-3 min
9 1-2min

9 2-3 min

9 1-2 min

9 1-2 min

9 1-2 min

7 3-4 min

8 2-3 min

8 1-2 min

10 1-2 min
8 1-2 min
8 1-2 min

7 1-2 min

8 3-4 min

9 2-3min

9 1-2 min

9 1-2 min
8 1-2 min

8 1-2 min

9 N/A

9 2-3 min

9 1-2 min

8 1-2 min

9 1-2 min

9 1-2 min

8 1-2 min

RPE Rest
8.5 3-4 min

8 1-2 min

8 1-2 min

7 1-2 min
7 1-2 min

6 3-5 min

8 2-4 min

7 2-3 min

9 2-3 min

9 1-2 min

8 1-2 min

6 3-4 min
9 3-4 min
8 2-3 min

9 2-3 min

8 1-2 min

9 1-2 min

8 4-6 min
7 3-4 min

8 2-3 min

8 1-2 min

8 1-2 min

9 0min

9 1-2min

9 0min

9 1-2min

8 0min

8 1-2min

8 1-2min

RPE Rest
8 3-4 min

9 3-4 min

9 0 min
 9 2-3min

8 1-2min

10 1-2 min

8 0 min

8 1-2 min

9-9.5 3-4 min

7 3-4 min

9 2-3 min

8 2-3 min

9 1-2 min

10 1-2 min

8 1-2min

9 2-3 min

9 1-2min

9 2-3 min
9 1-2 min

9 1-2 min

9 1-2 min

7 3-4 min

8 2-3 min

8 1-2 min

10 1-2 min
8 1-2 min
8 1-2 min

7 1-2 min

8 3-4 min

9 2-3min

9 1-2 min

9 1-2 min

8 1-2 min
 8 1-2 min

9 N/A

9 2-3 min

9 1-2 min

8 1-2 min

9 1-2 min

9 1-2 min

8 1-2 min

n intro/deload week and will end with a final max test for the Big 3 lifts.
SHEET
Copyright 2020 by Jeff Nippard. All rights reserv

Notes
Top set, get comfortable with heavier loads while keeping perfect
technique
If you low bar squat, do front squat. If you high bar squat, do barbel
box squat
Top set, get comfortable with heavier loads while keeping perfect
technique
Submaximal bench press, be critical of form
 1.5x shoulder width grip, pull your chest to the bar
Keep your hips straight, do Nordic ham curls if no GHR machine
Don't go too heavy, focus on mind-muscle connection
Technique work, avoid turning these into touch-and-go reps
Squeeze your glutes to keep your torso upright, press up and slightl
back
Start with your weaker leg working. Squat deep
Brace with your other hand, stay light, emphasize form
Use minimal momentum, control the eccentric phase
Perform with cables, bands, or dumbbells. Use full ROM. Stretch you
pecs at the bottom

Sit back and down, keep your upper back tight to the bar
Set the pins to around parallel. Dead stop on the pins, don't bounce
and go
Working top set, build confidence with heavier loads
Focus on perfecting technique, slight pause on the chest
Try to stay fluid with these, think of them as "pause-and-go"
As many reps as possible, but stop at RPE8
Keep your chin tucked down and squeeze your glutes to move the
weight
Keep elbows locked in place, squeeze the cable handles hard!
Get very tight prior to pulling, use 85% if you're not experienced wit
block pulls. Use standard Deadlift 1RM for 1RM %s.
3-second pause. Sink the dumbbells as low as you comfortably can
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Focus on stretching the triceps at the bottom
Lean away from the cable. Focus on squeezing your delts.
Do both arms at once. Use a small amount of momentum, control th
eccentric
Can use cable, band or dumbbell. Focus on stretching the triceps, kee
your elbow locked in place
Traditional cable curl using a bar attachment. Keep the cable in motio
no pausing at the bottom or top
Lean slightly forward, lock your elbow behind your torso (shoulder
hyperextension)
Do the concentric with both legs, then do the eccentric unilaterally w
a 3-second lowering phase
Brief pause at the top and bottom of ROM. Think about pulling your
shoulders up to your ears!
15 reps flexion (front of neck), 15 reps extension (back of neck)

Notes
Submaximal sets, approach these sets with confidence. Focus on
technique
 Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
High and wide foot positioning, start with your weaker leg
4-second lowering phase
Dropset: do 10 reps, lower the weight ~30-50%, do another 15 reps
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about rolling back and forth on the balls of your feet
Hold a plate or DB to your chest and crunch hard!
Contract your glutes and position your elbows under your eyes to ma
the plank more difficult
Submaximal sets, focus on form
Do seated DB arnold press if no machine. Push these just shy of failur
press hard
Add weight or assistance as needed. Do DB or BB floor press if no
access to dip handles.
3-second lowering phase. Arc the bar back behind your head
Do 8-10 reps to failure. Rest 3-4 seconds. Do another 4 reps. Rest 2-
seconds. Do another 4 reps.
Maintain a consistent pace of 1 second up and 1 second down
1.5x shoulder width grip, pull your chest to the bar
Focus on squeezing your shoulder blades together, drive your elbow
down and back
Maintain a consistent pace of 1 second up and 1 second down
 You can use slight momentum on the concentric, but control the
eccentric with your elbows stationary
Keep your elbows locked in place to maintain a stretch on the bicep
Brace chest against incline bench and shrug. Use straps to hold heavi
DBs
Stand up between each rep to work on technqiue
Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top
Keep your hips straight, do Nordic ham curls if no GHR machine
Place your hands behind your head and squeeze your glutes to
straighen your hips
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
Squeeze your glutes to keep your torso upright, press up and slightl
back
Tuck your elbows against your sides more than you would on standar
grip bench press
Perform with cables, bands, or dumbbells. Use full ROM. On the last s
only: do 12 reps to failure, drop the weight 50-75% and do 20 more
reps
On the last set only: Do 10 reps to failure. Rest 3-4 seconds. Do anoth
3 reps. Rest 2-3 seconds. Do another 3 reps. Rest 2-3 seconds. Do
another 3 reps.
First 7 reps: top half of ROM, middle 7 reps: full ROM, last 7 reps:
bottom half of ROM
10 reps flexion (front of neck), 10 reps extension (back of neck)
1 set wide grip (overhand), 1 set middle grip (overhand), 1 set close g
(underhand)
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Mind muscle connection with rear delts on sets 1 and 2 (sweep the
weight out). Mind muscle connection with mid-traps on sets 3 and 4
(squeeze shoulder blades hard).

Palms face down. Squeeze the bar with your fingers as hard as possib

Palms face up. Keep the bar very light in your hands, only contract yo
biceps
Round shoulder blades forward, swing the weight "out". Mind muscl
connection with rear delts
Squeeze your shoulder blades together as you pull the weight "out an
back". Mind muscle connection with mid-traps

Notes
 Top set, get comfortable with heavier loads while keeping perfect
technique
If you low bar squat, do front squat. If you high bar squat, do barbel
box squat
Top set, get comfortable with heavier loads while keeping perfect
technique
Submaximal bench press, be critical of form
1.5x shoulder width grip, pull your chest to the bar
Keep your hips straight, do Nordic ham curls if no GHR machine
Don't go too heavy, focus on mind-muscle connection
Technique work, avoid turning these into touch-and-go reps
Squeeze your glutes to keep your torso upright, press up and slightl
back
Start with your weaker leg working. Squat deep
Brace with your other hand, stay light, emphasize form
Use minimal momentum, control the eccentric phase
Perform with cables, bands, or dumbbells. Use full ROM. Stretch you
pecs at the bottom

Sit back and down, keep your upper back tight to the bar
Set the pins to around parallel. Dead stop on the pins, don't bounce
and go
Working top set, get comfortable with heavier loads
Focus on perfecting technique, slight pause on the chest
Try to stay fluid with these, think of them as "pause-and-go"
 As many reps as possible, but stop at RPE8
Keep your chin tucked down and squeeze your glutes to move the
weight
Keep elbows locked in place, squeeze the cable handles hard!
Get very tight prior to pulling, use 85% if you're not experienced wit
block pulls. Use standard Deadlift 1RM for 1RM %s.
3-second pause. Sink the dumbbells as low as you comfortably can
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Focus on stretching the triceps at the bottom
Lean away from the cable. Focus on squeezing your delts.
Use a small amount of momentum, control the eccentric
Can use cable, band or dumbbell. Focus on stretching the triceps, kee
your elbow locked in place
Traditional cable curl using a bar attachment. Keep the cable in motio
no pausing at the bottom or top
Lean slightly forward, lock your elbow behind your torso (shoulder
hyperextension)
Do the concentric with both legs, then do the eccentric unilaterally w
a 3-second lowering phase
Brief pause at the top and bottom of ROM. Think about pulling your
shoulders up to your ears!
15 reps flexion (front of neck), 15 reps extension (back of neck)
 Notes
Submaximal sets, approach these sets with confidence. Focus on
technique
Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
High and wide foot positioning, start with your weaker leg
4-second lowering phase
Dropset: do 10 reps, lower the weight ~30-50%, do another 15 reps
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about rolling back and forth on the balls of your feet
Hold a plate or DB to your chest and crunch hard!
Contract your glutes and position your elbows under your eyes to ma
the plank more difficult
Submaximal sets, focus on form
Do seated DB arnold press if no machine. Push these just shy of failur
press hard
Add weight or assistance as needed. Do DB floor press if no access t
dip handles.
3-second lowering phase. Arc the bar back behind your head
Do 8-10 reps to failure. Rest 3-4 seconds. Do another 4 reps. Rest 2-
seconds. Do another 4 reps.
Maintain a consistent pace of 1 second up and 1 second down
 1.5x shoulder width grip, pull your chest to the bar
Focus on squeezing your shoulder blades together, drive your elbow
down and back
Maintain a consistent pace of 1 second up and 1 second down
You can use slight momentum on the concentric, but control the
eccentric with your elbows stationary
Keep your elbows locked in place to maintain a stretch on the bicep
Brace chest against incline bench and shrug. Use straps to hold heavi
DBs
Stand up between each rep to work on technqiue
Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top
Keep your hips straight, do Nordic ham curls if no GHR machine
Place your hands behind your head and squeeze your glutes to
straighen your hips
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
Squeeze your glutes to keep your torso upright, press up and slightl
back
Tuck your elbows against your sides more than you would on standar
grip bench press
 Perform with cables, bands, or dumbbells. Use full ROM. Dropset on
last set only
On the last set only: Do 10 reps to failure. Rest 3-4 seconds. Do anoth
3 reps. Rest 2-3 seconds. Do another 3 reps. Rest 2-3 seconds. Do
another 3 reps.
First 7 reps: top half of ROM, middle 7 reps: full ROM, last 7 reps:
bottom half of ROM
10 reps flexion (front of neck), 10 reps extension (back of neck)
1 set wide grip (overhand), 1 set middle grip (overhand), 1 set close g
(underhand)
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Mind muscle connection with rear delts on sets 1 and 2 (sweep the
weight out). Mind muscle connection with mid-traps on sets 3 and 4
(squeeze shoulder blades hard).

Palms face down. Squeeze the bar with your fingers as hard as possib

Palms face up. Keep the bar very light in your hands, only contract yo
biceps
Round shoulder blades forward, swing the weight "out". Mind muscl
connection with rear delts
Squeeze your shoulder blades together as you pull the weight "out an
back". Mind muscle connection with mid-traps
 Notes
Top set, get comfortable with heavier loads while keeping perfect
technique
If you low bar squat, do front squat. If you high bar squat, do barbel
box squat
Top set, get comfortable with heavier loads while keeping perfect
technique
Submaximal bench press, be critical of form
1.5x shoulder width grip, pull your chest to the bar
Keep your hips straight, do Nordic ham curls if no GHR machine
Don't go too heavy, focus on mind-muscle connection
Technique work, avoid turning these into touch-and-go reps
Squeeze your glutes to keep your torso upright, press up and slightl
back
Start with your weaker leg working. Squat deep
Brace with your other hand, stay light, emphasize form
Use minimal momentum, control the eccentric phase
Perform with cables, bands, or dumbbells. Use full ROM. Stretch you
pecs at the bottom

Sit back and down, keep your upper back tight to the bar
Set the pins to around parallel. Dead stop on the pins, don't bounce
and go
Working top set, get comfortable with heavier loads
Focus on perfecting technique, slight pause on the chest
 Try to stay fluid with these, think of them as "pause-and-go"
As many reps as possible, but stop at RPE8
Keep your chin tucked down and squeeze your glutes to move the
weight
Keep elbows locked in place, squeeze the cable handles hard!
Get very tight prior to pulling, use 85% if you're not experienced wit
block pulls. Use standard Deadlift 1RM for 1RM %s.
3-second pause. Sink the dumbbells as low as you comfortably can
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Focus on stretching the triceps at the bottom
Lean away from the cable. Focus on squeezing your delts.
Use a small amount of momentum, control the eccentric
Can use cable, band or dumbbell. Focus on stretching the triceps, kee
your elbow locked in place
Traditional cable curl using a bar attachment. Keep the cable in motio
no pausing at the bottom or top
Lean slightly forward, lock your elbow behind your torso (shoulder
hyperextension)
Do the concentric with both legs, then do the eccentric unilaterally w
a 3-second lowering phase
Brief pause at the top and bottom of ROM. Think about pulling your
shoulders up to your ears!
 15 reps flexion (front of neck), 15 reps extension (back of neck)

Notes
Submaximal sets, approach these sets with confidence. Focus on
technique
Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
High and wide foot positioning, start with your weaker leg
4-second lowering phase
Dropset: do 10 reps, lower the weight ~30-50%, do another 15 reps
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about rolling back and forth on the balls of your feet
Hold a plate or DB to your chest and crunch hard!
Contract your glutes and position your elbows under your eyes to ma
the plank more difficult
Submaximal sets, focus on form
Do seated DB arnold press if no machine. Push these just shy of failur
press hard
Add weight or assistance as needed. Do DB floor press if no access t
dip handles.
3-second lowering phase. Arc the bar back behind your head
Do 8-10 reps to failure. Rest 3-4 seconds. Do another 4 reps. Rest 2-
seconds. Do another 4 reps.
 Maintain a consistent pace of 1 second up and 1 second down
1.5x shoulder width grip, pull your chest to the bar
Focus on squeezing your shoulder blades together, drive your elbow
down and back
Maintain a consistent pace of 1 second up and 1 second down
You can use slight momentum on the concentric, but control the
eccentric with your elbows stationary
Keep your elbows locked in place to maintain a stretch on the bicep
Brace chest against incline bench and shrug. Use straps to hold heavi
DBs
Stand up between each rep to work on technqiue
Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top
Keep your hips straight, do Nordic ham curls if no GHR machine
Place your hands behind your head and squeeze your glutes to
straighen your hips
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
Squeeze your glutes to keep your torso upright, press up and slightl
back
Tuck your elbows against your sides more than you would on standar
grip bench press
 Perform with cables, bands, or dumbbells. Use full ROM. Dropset on
last set only
On the last set only: Do 10 reps to failure. Rest 3-4 seconds. Do anoth
3 reps. Rest 2-3 seconds. Do another 3 reps. Rest 2-3 seconds. Do
another 3 reps.
First 7 reps: top half of ROM, middle 7 reps: full ROM, last 7 reps:
bottom half of ROM
10 reps flexion (front of neck), 10 reps extension (back of neck)
1 set wide grip (overhand), 1 set middle grip (overhand), 1 set close g
(underhand)
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Mind muscle connection with rear delts on sets 1 and 2 (sweep the
weight out). Mind muscle connection with mid-traps on sets 3 and 4
(squeeze shoulder blades hard).

Palms face down. Squeeze the bar with your fingers as hard as possib

Palms face up. Keep the bar very light in your hands, only contract yo
biceps
Round shoulder blades forward, swing the weight "out". Mind muscl
connection with rear delts
Squeeze your shoulder blades together as you pull the weight "out an
back". Mind muscle connection with mid-traps
 Notes
Maintain tight pressure in your upper back against the bar
Set up a comfortable arch, quick pause on the chest and explode up o
each rep
1.5x shoulder width grip. Think about pulling your elbows "down" an
"in"
Keep your hips high, think about "pulling your heels into your hips"
Don't use weight. These will help with shoulder stability. Don't skip!
If you normally perform deadlifts sumo, perform conventional, and vi
versa. Use your opposite stance estimated max.
Squeeze your glutes to keep your torso upright, press up and slightl
back
If you low bar squat, use a low foot placement. If you high bar squat
use a high foot placement
Focus on squeezing your shoulder blades together, drive your elbow
down and back
Go heavy, use a tiny bit of momentum

Do an isometric hold with dumbbells or a barbell

Try adding weight to the load you used in Week 5

Get comfortable pausing with heavy weight, 2-3 second pause
Pull your chest to the bar, add weight if needed to hit RPE
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
 Think about tucking your shoulder blades "down" as you raise your
arms. Mind muscle connection with mid-lower traps
Knees to chest, controlled reps, straighten legs more to increase
difficulty
These will feel heavy. Only do 1 set if you're feeling very fatigued fro
it
Add weight or assistance as needed. Do DB floor press if no access t
dip handles.
Can use DB or cable. Minimize torso momentum.
First 7 reps: full ROM, next 7 reps: bottom half of ROM, last 7 reps: to
half of ROM
Focus on contracting your delts

Curl the weight out in front of you. Use a slow 3 second lowering pha

Do both arms at once, resist the negative

Keep your forearm as loose as possible, focus on contracting your
biceps

Use heavier dumbbells than normal and swing them OUT with a parti

Think about rolling back and forth on the balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
15 reps flexion (front of neck), 15 reps extension (back of neck)
EPARE FOR THE NEXT 4 WEEKS!
Notes
Set the pins to just above parallel. Use your standard squat 1RM.
Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
Or leg press with low foot placement. Let your knees travel forward
Mind muscle connection with quads.
Keep your hips as straight as you can, can sub for lying leg curl
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Machine, band, or weighted, 1 second isometric hold at the top of ea
rep

Squeeze your six pack to crunch the weight, don't yank with your han

Set up two cable handles low and shrug up and in. Squeeze your uppe

Shoulder blades still retracted and depressed. Slight arch in upper bac
Zero leg drive.
Do seated DB arnold press if no machine. Push these just shy of failur
press hard
Just outside shoulder width grip, tuck your elbows in slightly more th
usual
Focus on contracting your triceps
Can use cable, dumbbell or bands. Use what you 'feel' the most. Stay
constant tension.
 15 reps flexion (front of neck), 15 reps extension (back of neck)
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Start with your weaker side, drive elbows down and engage lats

Be ultra strict with form, drive elbows out and back at 45 degree ang

Keep your arm behind your body throughout the set

Hammer curl on concentric, supinated curl (palms up) on the eccentr

Or reverse pec deck. Sweep the weight out, mind muscle connection
with rear delts
These are intentionally light. Lock in your technique and move the ba
with max speed
Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top, don't allow your lower back to
round
Dropset. Do 15 reps, drop the weight up to 50%, do another 10 reps
Can perform seated or lying. Focus on contracting your hamstrings
Think about rolling back and forth on the balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
Squeeze your glutes to keep your torso upright, press up and slightl
back
4" deficit. Sink your chest deep. Track your reps for next week.
Do one set with low cable position, one set with medium-height cab
position, one set at high cable position
Lean away from the cable. Focus on squeezing your delts.
Lean slightly forward, lock your elbow behind your torso (shoulder
hyperextension)
Hold the dumbbell with your arms parallel to the floor for the time
specified
Jump up to assist with the positive or use a partner to help you on th
positive, then control the negative for 5 seconds.
3-second lowering phase. Use assistance/resistance as needed
First 5 reps: very strict Pendlay rows. Final 10 reps: "cheat" barbell be
over rows (use controlled momentum and pull to stomach)
Drive elbows down and engage lats. Try to keep your biceps out by
keeping your elbow more straight than usual.

Pull your elbows out and back. Mind muscle connection with rear del

Focus on contracting your biceps, minimize torso momentum

Pinch the end cap of a dumbbell with your hand open, then curl the
weight up

Notes
Maintain tight pressure in your upper back against the bar
Set up a comfortable arch, quick pause on the chest and explode up o
each rep
1.5x shoulder width grip. Think about pulling your elbows "down" an
"in"
Keep your hips high, think about "pulling your heels into your hips"
Don't use weight. These will help with shoulder stability. Don't skip!
If you normally perform deadlifts sumo, perform conventional, and vi
versa. Use your opposite stance estimated max. Heavy deadlifts in a
couple days, so go lighter on the weight
Squeeze your glutes to keep your torso upright, press up and slightl
back
If you low bar squat, use a low foot placement. If you high bar squat
use a high foot placement
Focus on squeezing your shoulder blades together, drive your elbow
down and back
Go heavy, use a tiny bit of momentum

Do an isometric hold with dumbbells or a barbell

Stay light, keep your torso upright

Get comfortable pausing with heavy weight, 2-3 second pause
Pull your chest to the bar, add weight if needed to hit RPE
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about tucking your shoulder blades "down" as you raise your
arms. Mind muscle connection with mid-lower traps
 Knees to chest, controlled reps, straighten legs more to increase
difficulty
Aim for a PR for 3-6 reps
Add weight or assistance as needed. Do DB floor press if no access t
dip handles.
Can use DB or cable. Minimize torso momentum.
First 7 reps: full ROM, next 7 reps: bottom half of ROM, last 7 reps: to
half of ROM
Focus on contracting your delts

Curl the weight out in front of you. Use a slow 3 second lowering pha

Do both arms at once, resist the negative

Keep your forearm as loose as possible, focus on contracting your
biceps

Use heavier dumbbells than normal and swing them OUT with a parti

Think about rolling back and forth on the balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
15 reps flexion (front of neck), 15 reps extension (back of neck)

Notes
Set the pins to just above parallel
 Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
Or leg press with low foot placement. Let your knees travel forward
Mind muscle connection with quads.
Keep your hips as straight as you can, can sub for lying leg curl
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Machine, band, or weighted, 1 second isometric hold at the top of ea
rep

Squeeze your six pack to crunch the weight, don't yank with your han

Set up two cable handles low and shrug up and in. Squeeze your uppe

Shoulder blades still retracted and depressed. Slight arch in upper bac
Zero leg drive.
Do seated DB arnold press if no machine. Push these just shy of failur
press hard
Just outside shoulder width grip, tuck your elbows in slightly more th
usual
Focus on contracting your triceps
Can use cable, dumbbell or bands. Use what you 'feel' the most. Stay
constant tension.
15 reps flexion (front of neck), 15 reps extension (back of neck)
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
 Start with your weaker side

Be ultra strict with form, drive elbows out and back at 45 degree ang

Keep your arm behind your body throughout the set

Hammer curl on concentric, supinated curl (palms up) on the eccentr

Or reverse pec deck. Sweep the weight out, mind muscle connection
with rear delts
Use this as a time to perfect your form
Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top, don't allow your lower back to
round
Dropset. Do 15 reps, drop the weight up to 50%, do another 10 reps
Can perform seated or lying. Focus on contracting your hamstrings
Think about rolling back and forth on the balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
Squeeze your glutes to keep your torso upright, press up and slightl
back
4" deficit. Sink your chest deep. Beat your reps from last week.
Do one set with low cable position, one set with medium-height cab
position, one set at high cable position
Lean away from the cable. Focus on squeezing your delts.
 Lean slightly forward, lock your elbow behind your torso (shoulder
hyperextension)
Hold the dumbbell with your arms parallel to the floor for the time
specified
Jump up to assist with the positive or use a partner to help you on th
positive, then control the negative for 5 seconds.
3-second lowering phase. Use assistance/resistance as needed
First 5 reps: very strict Pendlay rows. Final 10 reps: "cheat" barbell be
over rows (use controlled momentum and pull to stomach)
Drive elbows down and engage lats. Try to keep your biceps out by
keeping your elbow more straight than usual.

Pull your elbows out and back. Mind muscle connection with rear del

Focus on contracting your biceps, minimize torso momentum

Pinch the end cap of a dumbbell with your hand open, then curl the
weight up

Notes
Maintain tight pressure in your upper back against the bar
Set up a comfortable arch, quick pause on the chest and explode up o
each rep
1.5x shoulder width grip. Think about pulling your elbows "down" an
"in"
Keep your hips high, think about "pulling your heels into your hips"
 Don't use weight. These will help with shoulder stability. Don't skip!
If you normally perform deadlifts sumo, perform conventional, and vi
versa. Use your opposite stance estimated max.
Squeeze your glutes to keep your torso upright, press up and slightl
back
If you low bar squat, use a low foot placement. If you high bar squat
use a high foot placement
Focus on squeezing your shoulder blades together, drive your elbow
down and back
Go heavy, use a tiny bit of momentum

Do an isometric hold with dumbbells or a barbell

Stay light, keep your torso upright

Get comfortable pausing with heavy weight, 1-2 second pause
Pull your chest to the bar, add weight if needed to hit RPE
Use seated leg curl if available. Can use lying leg curl or Nordic ham cu
if no machine access. Focus on the mind-muscle connection
Think about tucking your shoulder blades "down" as you raise your
arms. Mind muscle connection with mid-lower traps
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Pull the slack out of the bar before lifting, take your time with the se
up
 Add weight or assistance as needed. Do DB floor press if no access t
dip handles.
Can use DB or cable. Minimize torso momentum.
First 7 reps: full ROM, next 7 reps: bottom half of ROM, last 7 reps: to
half of ROM
Focus on contracting your delts

Curl the weight out in front of you. Use a slow 3 second lowering pha

Do both arms at once, resist the negative

Keep your forearm as loose as possible, focus on contracting your
biceps

Use heavier dumbbells than normal and swing them OUT with a parti

Think about rolling back and forth on the balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
15 reps flexion (front of neck), 15 reps extension (back of neck)

Notes
Set the pins to just above parallel
Emphasize the stretch in your hamstrings, prevent your lower back
from rounding
Or leg press with low foot placement. Let your knees travel forward
Mind muscle connection with quads.
 Keep your hips as straight as you can, can sub for lying leg curl
Start with your weaker side. Think about rolling back and forth on th
balls of your feet
Machine, band, or weighted, 1 second isometric hold at the top of ea
rep

Squeeze your six pack to crunch the weight, don't yank with your han

Set up two cable handles low and shrug up and in. Squeeze your uppe

Do as many reps as possible to an RPE 9-9.5. Don't actually fail. Use

spotter
Go lighter, flare your elbows slightly more than normal
Do seated DB arnold press if no machine. Push these just shy of failur
press hard
Just outside shoulder width grip, tuck your elbows in slightly more th
usual
Focus on contracting your triceps
Can use cable, dumbbell or bands. Use what you 'feel' the most. Stay
constant tension.
15 reps flexion (front of neck), 15 reps extension (back of neck)
Can use machine or dumbbells. Full stretch at the bottom, squeeze a
the top
Start with your weaker side

Be ultra strict with form, drive elbows out and back at 45 degree ang
 Keep your arm behind your body throughout the set

Hammer curl on concentric, supinated curl (palms up) on the eccentr

Or reverse pec deck. Sweep the weight out, mind muscle connection
with rear delts
Pull the slack out of the bar before lifting, take your time with the se
up
Allow your knees to come forward (past your toes), focus the tensio
on your quads
Contract your glutes hard at the top, don't allow your lower back to
round
Dropset. Do 15 reps, drop the weight up to 50%, do another 10 reps
Can perform seated or lying. Focus on contracting your hamstrings
Think about rolling back and forth on the balls of your feet
Hold the top position of a hanging leg raise for the time interval give
Aim to increase the hold time week to week.
Squeeze your glutes to keep your torso upright, press up and slightl
back
4" deficit. Sink your chest deep. Beat your reps from last week.
Do one set with low cable position, one set with medium-height cab
position, one set at high cable position
Lean away from the cable. Focus on squeezing your delts.
Lean slightly forward, lock your elbow behind your torso (shoulder
hyperextension)
 Hold the dumbbell with your arms parallel to the floor for the time
specified
Jump up to assist with the positive or use a partner to help you on th
positive, then control the negative for 5 seconds.
3-second lowering phase. Use assistance/resistance as needed
First 5 reps: very strict Pendlay rows. Final 10 reps: "cheat" barbell be
over rows (use controlled momentum and pull to stomach)
Drive elbows down and engage lats. Try to keep your biceps out by
keeping your elbow more straight than usual.

Pull your elbows out and back. Mind muscle connection with rear del

Focus on contracting your biceps, minimize torso momentum

Pinch the end cap of a dumbbell with your hand open, then curl the
weight up

will end with a final max test for the Big 3 lifts.