Week 1

FULL BODY 1:
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
FULL BODY 4:

Week 2

FULL BODY 1:

FULL BODY 2:
FULL BODY 3:

FULL BODY 4:

Week 3

FULL BODY 1:
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 4:

Week 4

FULL BODY 1:

FULL BODY 2:
 FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

Week 5: Semi-Deload
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 4:

Week 6

FULL BODY 1:

FULL BODY 2:
FULL BODY 3:

FULL BODY 4:

Week 7

FULL BODY 1:
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
FULL BODY 4:

Week 8

FULL BODY 1:

FULL BODY 2:
 FULL BODY 3:

FULL BODY 4:

Week 9: Taper Week

FULL BODY 1:
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
If you are not feeling well recovered after completing
- Always use a good spotter when attempting max
- Always use safety bars on squat and bench pres
- Do not test maxes if you are feeling joint pain
- Do not test maxes if you do not feel properly rec
- Do not test maxes if you do not have a good spo
- Maxes should be done at a 9.5-10 RPE: It is not n

What week to run?

- Run Week 10A only if you have competitive pow

- Run Week 10B if you have mostly bodybuilding a

MAX TESTIN
Week 10A: Max Testing

SQUAT TEST:
 BENCH TEST:

DEADLIFT TEST:

MAX TESTIN
Week 10B: AMRAP
Testing

SQUAT TEST:

BENCH TEST:

DEADLIFT TEST:
DEADLIFT TEST:
 Jeff Nippa

IMPORTANT: In the light

or type "lbs" if using

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 (Top Single) 4
Back Squat 0
Close Grip Bench Press 3
Barbell RDL 2
Chest-Supported Row 1
 Dumbbell Lateral Raise 0

Hanging Leg Raise 0

Barbell Bench Press 4

Anderson Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

Deadlift 4
Pause Deadlift 0
Barbell Overhead Press 3
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Standing Calf Raise 1
Back Squat 4
Strict Bench Press 4
 Barbell Bench Press 0
Helms Row 1
Seated Leg Curl 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Barbell Pin Bench Press 3

Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0

Hanging Leg Raise 0

Barbell Bench Press 4

Barbell Box Squat 3

Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
 Seated Face Pull 0

Deadlift 4
Touch-And-Go Deadlift 0

Barbell Overhead Press 3

Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Standing Calf Raise 1
Back Squat 4
Strict Bench Press 4

Barbell Bench Press 0

Helms Row 1
Seated Leg Curl 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Close Grip Bench Press 3
 Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0

Hanging Leg Raise 0

Barbell Bench Press 4

Anderson Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

Deadlift 4
Pause Deadlift 0
Barbell Overhead Press 3
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Standing Calf Raise 1
Back Squat 4
 Strict Bench Press 4

Barbell Bench Press 0

Helms Row 1
Seated Leg Curl 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Barbell Pin Bench Press 3

Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0

Hanging Leg Raise 0

Barbell Bench Press 4

Barbell Box Squat 3

Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

Deadlift 4
Touch-And-Go Deadlift 0
Barbell Overhead Press 3
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Standing Calf Raise 1
Back Squat 4
Strict Bench Press 4

Barbell Bench Press 0

Helms Row 1
Seated Leg Curl 1
Hip Abduction 0

Semi-deload Week - Avoid failur

Exercise Warm-up Sets
Back Squat 4
Close Grip Bench Press 3
 Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0

Hanging Leg Raise 0

Barbell Bench Press 4

Anderson Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

Deadlift 4
Pause Deadlift 0
Barbell Overhead Press 3
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Standing Calf Raise 1
Back Squat 4
 Barbell Bench Press 4
Helms Row 1
Seated Leg Curl 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Barbell Pin Bench Press 3

Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0

Hanging Leg Raise 0

Barbell Bench Press 4

Barbell Box Squat 3

Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
 Seated Face Pull 0

Deadlift 4
Touch-And-Go Deadlift 0
Barbell Overhead Press 3
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Standing Calf Raise 1
Back Squat 4
Strict Bench Press 4

Barbell Bench Press 0

Helms Row 1
Seated Leg Curl 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Close Grip Bench Press 3
Barbell RDL 2
 Chest-Supported Row 1
Dumbbell Lateral Raise 0

Hanging Leg Raise 0

Barbell Bench Press 4

Anderson Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

Deadlift 4
Pause Deadlift 0
Barbell Overhead Press 3
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Standing Calf Raise 1
Back Squat 4
Strict Bench Press 4
 Barbell Bench Press 0
Helms Row 1
Seated Leg Curl 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Barbell Pin Bench Press 3

Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0

Hanging Leg Raise 0

Barbell Bench Press 4

Barbell Box Squat 3

Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
 Seated Face Pull 0

Deadlift 4
Touch-And-Go Deadlift 0
Barbell Overhead Press 3
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Standing Calf Raise 1
Back Squat 4
Strict Bench Press 4

Barbell Bench Press 0

Helms Row 1
Seated Leg Curl 1
Hip Abduction 0

TAPER WEEK - LO
Exercise Warm-up Sets

Back Squat 4
Strict Bench Press 4
 Reset Deadlift 4
Chest-Supported Row 1

Deadlift 4

Barbell Overhead Press 3

Anderson Squat 3

Barbell (or EZ-Bar) Strict Curl 1

Strict Bench Press 4

Back Squat 4
Seated Leg Curl 1
Seated Face Pull 0
feeling well recovered after completing week 9 (achy joints, poor sleep, low
se a good spotter when attempting max effort lifts
se safety bars on squat and bench press (in case you have to dump the bar
est maxes if you are feeling joint pain
est maxes if you do not feel properly recovered
est maxes if you do not have a good spotter
hould be done at a 9.5-10 RPE: It is not necessary to push to the point wher

run?

k 10A only if you have competitive powerlifting goals

k 10B if you have mostly bodybuilding and general strength goals

MAX TESTING OPTION A: Important! Choose eit

Exercise Warm-up Sets

Back Squat 5

Leg Curl 1

Dumbbell Lateral Raise 1

 Barbell Bench Press 5

Barbell (or EZ-Bar) Strict Curl 3

Barbell Overhead Press 1

Deadlift 5
Chest-Supported Row 1
Dumbbell Skull Crusher 1
MAX TESTING OPTION B: Important! Choose eit
Exercise Warm-up Sets

Back Squat 5

Leg Curl 1
Dumbbell Lateral Raise 1

Barbell Bench Press 5

Barbell (or EZ-Bar) Strict Curl 3

Barbell Overhead Press 1

Deadlift 5
Chest-Supported Row 1
Dumbbell Skull Crusher 1
 Jeff Nippard's Powerbuilding System - 4x/Week Spread

ANT: In the light green cell below, type "kg" if using kilograms
ype "lbs" if using pounds (quotation marks not included)

kg

Squat Bench Deadlift OHP

160 110 200 70

Working Sets Reps Load %1RM

1 1 135-140 85-87.5%
2 5 120-125 75-77.5%
3 8 N/A
2 8-10 N/A
4 8-10 N/A
4 15-20 N/A

3 6 N/A

4 6 80 72.5%

3 8 N/A
4 6-8 N/A
3 8-10 N/A
4 6-8 N/A
3 15-20 N/A
REST DAY
1 4 170 85%
2 4 135 67.5%
2 8 50 70%
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
3 10-12 N/A
4 6 112.5 70%
1 1 97.5-100 87.5-90%
 3 3 90 82.5%
3 10-12 N/A
3 10-12 N/A
3 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 135-140 85-87.5%
2 5 120-125 75-77.5%
3 8 77.5-82.5 70-75%

2 8-10 N/A
4 8-10 N/A
4 15-20 N/A

3 6 N/A

3 6 82.5 75%

3 8 N/A
4 6-8 N/A
3 8-10 N/A
4 6-8 N/A
 3 15-20 N/A
REST DAY
1 2 180 90%
2 8 130-140 65-70%

2 8 50 70%
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
3 10-12 N/A
3 6 115 72.5%
1 1 97.5-100 87.5-90%

3 3 90-92.5 82.5-85%
3 10-12 N/A
3 10-12 N/A
3 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 140-145 87.5-90%
2 4 125-127.5 77.5-80%
3 8 N/A
2 8-10 N/A
4 8-10 N/A
4 15-20 N/A

3 6 N/A

3 6 85 77.5%

3 8 N/A
4 6-8 N/A
3 8-10 N/A
4 6-8 N/A
3 15-20 N/A
REST DAY
1 2-4 180 90%
2 4 140 70%
2 8 50 70%
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
3 10-12 N/A
2 6 120 75%
 1 1 100-102.5 90-92.5%

3 2 92.5-97.5 85-87.5%
3 10-12 N/A
3 10-12 N/A
3 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 140-145 87.5-90%
2 4 125-127.5 77.5-80%
3 8 77.5-82.5 70-75%

2 8-10 N/A
4 8-10 N/A
4 15-20 N/A

3 6 N/A

1 6 87.5 80%

3 8 N/A
4 6-8 N/A
3 8-10 N/A
 4 6-8 N/A
3 15-20 N/A
REST DAY
1 1 185-190 92.5-95%
2 8 130-150 65-75%
2 8 50 70%
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
3 10-12 N/A
2 6 125 77.5%
1 1 100-105 90-95%

3 2 92.5-100 85-90%
3 10-12 N/A
3 10-12 N/A
3 12-15 N/A
2 REST DAYS
ek - Avoid failure and train lighter this week to promote recovery and to pr
Working Sets Reps Load %1RM
2 5 120-125 75-77.5%
2 8 N/A
2 8-10 N/A
3 8-10 N/A
3 15-20 N/A

3 6 N/A

2 6 80 72.5%

2 6 N/A
3 6-8 N/A
3 8-10 N/A
3 6-8 N/A
3 15-20 N/A
REST DAY
1 3 170 85%
2 4 135 67.5%
2 8 50 70%
3 15-20 N/A
3 15-20 N/A
3 8-10 N/A
3 10-12 N/A
2 6 112.5 70%
 3 3 92.5 85%
3 10-12 N/A
3 10-12 N/A
3 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 140-145 87.5-90%
3 3 127.5-135 80-85%
2 8 77.5-87.5 70-80%

2 8-10 N/A
3 8-10 N/A
3 15-20 N/A

2 6 N/A

3 5 85 77.5%

2 8 N/A
3 6-8 N/A
2 8-10 N/A
4 6-8 N/A
 2 15-20 N/A
REST DAY
1 2 185-190 92.5-95%
2 8 130-150 65-75%
2 8 50 70%
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
2 10-12 N/A
3 4 125 77.5%
1 1 100-105 90-95%

3 2 97.5-100 87.5-90%
2 10-12 N/A
2 10-12 N/A
2 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 145-147.5 90-92.5%
2 3 132.5-140 82.5-87.5%
2 8 N/A
1 8-10 N/A
3 8-10 N/A
3 15-20 N/A

2 6 N/A

2 5 87.5 80%

2 8 N/A
3 6-8 N/A
2 8-10 N/A
3 6-8 N/A
2 15-20 N/A
REST DAY
1 3 180-190 90-92.5%
2 4 145 72.5%
2 8 50 70%
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
2 10-12 N/A
2 4 127.5 80%
1 1 102.5-107.5 92.5-97.5%
 3 1 100-105 90-95%
2 10-12 N/A
2 10-12 N/A
2 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 145-152.5 90-95%
1 3 135-145 85-90%
3 8 77.5-87.5 70-80%

1 8-10 N/A
3 8-10 N/A
3 15-20 N/A

2 6 N/A

1 5 90 82.5%

3 8 N/A
3 6-8 N/A
2 8-10 N/A
3 6-8 N/A
 2 15-20 N/A
REST DAY
1 1 190-195 95-97.5%
2 8 130-150 65-75%
2 8 50 70%
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
2 10-12 N/A
2 4 132.5 82.5%
1 1 102.5-107.5 92.5-97.5%

1 2 105 95%
2 10-12 N/A
2 10-12 N/A
2 12-15 N/A
2 REST DAYS
TAPER WEEK - LOCK IN TECHNIQUE AND PRIORITIZE RECOVERY WITH LOWE
Working Sets Reps Load %1RM

1 1 145 90%
1 4 82.5 75%
2 3 130 65%
4 6-8 N/A
REST DAY
1 1 180 90%

2 8 50 70%

2 5 N/A

4 6-8 N/A
REST DAY
1 1 102.5 92.5%
2 5 120 75%
4 6-8 N/A
4 12-15 N/A
2 REST DAYS

IMPORTANT NOTES ABOUT WEEK 10

s, poor sleep, low energy) take an extra rest day or two before running Wee

o dump the bar)

o the point where you actually fail. I recommend stopping at the point whe

h goals

tant! Choose either Week 10A or Week 10B. Do not run both weeks. See ab
Working Sets Reps Load %1RM

1+ 1 160-167.5 100-105%

2 10 N/A

2 15-20 N/A
REST DAY
 1+ 1 110-115 100-105%

1 3 N/A
2 5 N/A
REST DAY
1+ 1 200-210 100-105%
3 10-12 N/A
2 12-15 N/A
tant! Choose either Week 10A or Week 10B. Do not run both weeks. See ab
Working Sets Reps Load %1RM

1 AMRAP 145 90%

2 10 N/A
2 15-20 N/A
REST DAY
1 AMRAP 100 90%

1 3 N/A
2 5 N/A
REST DAY
1 AMRAP 180 90%
3 10-12 N/A
2 12-15 N/A
4x/Week Spreadsheet

RPE Rest
~6-8 3-5min
7-8 3-5min
6 2-4min
6 2-3min
8 1-2min
 9 1-2min

8 1-2min

7-8 3-5min

6 2-4min
9 2-3min
10 1-2min
10 1-2min
9 1-2min

8-9 3-5min
7 2-4min
6 2-3min
9 1-2min
7 1-2min
9 1-2min
10 1-2min
7-8 3-5min
~7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
8 1-2min

RPE Rest
~6-8 3-5min
7-8 3-5min
6 2-4min

6 2-3min
8 1-2min
9 1-2min

8 1-2min

7-8 3-5min

6 2-4min
9 2-3min
10 1-2min
10 1-2min
 9 1-2min

8-9 3-5min
7 2-4min

6 2-3min
9 1-2min
7 1-2min
9 1-2min
10 1-2min
7-8 3-5min
~7-8 3-5min

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

RPE Rest
~7-9 3-5min
7-8 3-5min
6 2-4min
6 2-3min
8 1-2min
9 1-2min

8 1-2min

7-8 3-5min

6 2-4min
9 2-3min
10 1-2min
10 1-2min
9 1-2min

8-9 3-5min
7 2-4min
6 2-3min
9 1-2min
7 1-2min
9 1-2min
10 1-2min
7-8 3-5min
~7-9 3-5min

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

RPE Rest
~7-9 3-5min
7-8 3-5min
6 2-4min

6 2-3min
8 1-2min
9 1-2min

8 1-2min

7-8 3-5min

6 2-4min
9 2-3min
10 1-2min
 10 1-2min
9 1-2min

8-9 3-5min
7 2-4min
6 2-3min
9 1-2min
7 1-2min
9 1-2min
10 1-2min
7-8 3-5min
~7-9 3-5min

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

te recovery and to prepare for the next 5 weeks!

RPE Rest
~5-7 3-5min
6 2-4min
6 2-3min
8 1-2min
9 1-2min

8 1-2min

7-8 3-5min

6 2-4min
9 2-3min
9 1-2min
9 1-2min
9 1-2min

7-8 3-5min
7 2-4min
6 2-3min
9 1-2min
7 1-2min
9 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
8 1-2min

RPE Rest
~7-9 3-5min
8-9 3-5min
6 2-4min

6 2-3min
8 1-2min
9 1-2min

8 1-2min

7-8 3-5min

6 2-4min
9 2-3min
10 1-2min
10 1-2min
 9 1-2min

8-9 3-5min
7 2-4min
6 2-3min
9 1-2min
7 1-2min
9 1-2min
10 1-2min
7-8 3-5min
~7-9 3-5min

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

RPE Rest
~8-9 3-5min
8-9 3-5min
6 2-4min
6 2-3min
 8 1-2min
9 1-2min

8 1-2min

7-8 3-5min

6 2-4min
9 2-3min
10 1-2min
10 1-2min
9 1-2min

~9 3-5min
7 2-4min
6 2-3min
9 1-2min
7 1-2min
9 1-2min
10 1-2min
7-8 3-5min
~8-9 3-5min
8-9 3-5min
8 2-3min
8 1-2min
8 1-2min

RPE Rest
~8-9 3-5min
8-9 3-5min
6 2-4min

6 2-3min
8 1-2min
9 1-2min

8 1-2min

7-8 3-5min

6 2-4min
9 2-3min
10 1-2min
10 1-2min
 9 1-2min

~9 3-5min
7 2-4min
6 2-3min
9 1-2min
7 1-2min
9 1-2min
10 1-2min
7-8 3-5min
~9 3-5min

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

ECOVERY WITH LOWER VOLUME

RPE Rest

~7-8 3-5min
5-6 3-5min
 4-5 3-5min
8 1-2min

~7-8 3-5min

6 2-3min

5 2-4min

6 1-2min

~8-9 3-5min
5-6 3-5min
10 1-2min
10 1-2min

WEEK 10
o before running Week 10.

ing at the point where you don’t think you could get another rep with good

n both weeks. See above for suggestions on which week to run.

RPE Rest

9.5-10 4-6min

7 1-2min

7 1-2min
 9.5-10 4-6min

10 1-2min
7 2-3min

9.5-10 4-6min
7 1-2min
7 1-2min
n both weeks. See above for suggestions on which week to run.
RPE Rest

9.5-10 4-6min

7 1-2min
7 1-2min

9.5-10 4-6min

10 1-2min
7 2-3min

9.5-10 4-6min
7 1-2min
7 1-2min
et
Copyright 2022 by Jeff Nippard. All rights rese

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
Shoulder width grip, tuck your elbows in closer to your sides
Emphasize the stretch in your hamstrings, prevent your lower back fr
rounding
Can use machine or brace against bench. Minimize cheating.
 Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Set up a comfortable arch, quick pause on chest and explode up on e
rep
This is a pin squat that starts and ends with the bar on the pins. At t
bottom you're just above parallel. Get tight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard!
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfectl
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the top
each rep

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
Set the pins just above chest height, release tension while the bar is
the pins, then explode up. Control the weight.
Emphasize the stretch in your hamstrings, prevent your lower back fr
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Sit fully back on to the box, release tension in thighs, minimize rocki
while seated
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.
 Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
Don't bounce the plates off the floor, just a light tap. Allow some
momentum and get in a good groove. Breathe/brace at the top.
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard!
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfectl
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the top
each rep

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
Shoulder width grip, tuck your elbows in closer to your sides
Emphasize the stretch in your hamstrings, prevent your lower back fr
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Set up a comfortable arch, quick pause on chest and explode up on e
rep
This is a pin squat that starts and ends with the bar on the pins. At t
bottom you're just above parallel. Get tight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard!
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfectl
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the top
each rep

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
Set the pins just above chest height, release tension while the bar is
the pins, then explode up. Control the weight.
Emphasize the stretch in your hamstrings, prevent your lower back fr
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Sit fully back on to the box, release tension in thighs, minimize rocki
while seated
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
 Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard!
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfectl
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the top
each rep

e for the next 5 weeks!

Notes
Sit back and down, keep your upper back tight to the bar
Shoulder width grip, tuck your elbows in closer to your sides
Emphasize the stretch in your hamstrings, prevent your lower back fr
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Set up a comfortable arch, quick pause on chest and explode up on e
rep
This is a pin squat that starts and ends with the bar on the pins. At t
bottom you're just above parallel. Get tight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard!
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the top
each rep

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
Set the pins just above chest height, release tension while the bar is
the pins, then explode up. Control the weight.
Emphasize the stretch in your hamstrings, prevent your lower back fr
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Sit fully back on to the box, release tension in thighs, minimize rocki
while seated
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.
 Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard!
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfectl
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the top
each rep

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
Shoulder width grip, tuck your elbows in closer to your sides
Emphasize the stretch in your hamstrings, prevent your lower back fr
rounding
 Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Set up a comfortable arch, quick pause on chest and explode up on e
rep
This is a pin squat that starts and ends with the bar on the pins. At t
bottom you're just above parallel. Get tight.
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard!
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfectl
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the top
each rep

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
Set the pins just above chest height, release tension while the bar is
the pins, then explode up. Control the weight.
Emphasize the stretch in your hamstrings, prevent your lower back fr
rounding
Can use machine or brace against bench. Minimize cheating.
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Knees to chest, controlled reps, straighten legs more to increase
difficulty
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Sit fully back on to the box, release tension in thighs, minimize rocki
while seated
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.
 Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard!
Push these all very hard. Go to true failure.
Sit back and down, keep your upper back tight to the bar
Strict 1 second pause on chest. Execute the set up and rep as perfectl
possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on e
rep
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus on squeezing your hamstrings to move the weight
Machine, band or weighted, squeeze and hold for 1 second at the top
each rep

LUME
Notes
Try to move the bar as explosively as possible on the positive. Approa
with confidence. Technique locked. Don't overhype.
Make every rep look exactly the same. 1 second pause on each rep
 Stand up and set up again in between each rep. Think of each set as
separate singles.
Can use machine or brace against bench. Minimize cheating.

Try to move the bar as explosively as possible on the positive. Approa

with confidence. Technique locked. Don't overhype.
These are intentionally light for shoulder stability and balance. Don
push these hard. Big bench day tomorrow.
This is a pin squat that starts and ends with the bar on the pins. At t
bottom you're just above parallel. Get tight.
Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.

Try to move the bar as explosively as possible on the positive. Approa

with confidence. Technique locked. Don't overhype.
Sit back and down, keep your upper back tight to the bar
Focus on squeezing your hamstrings to move the weight
Don't go too heavy, focus on mind-muscle connection
u don’t think you could get another rep with good form.

or suggestions on which week to run.

Notes
Aim for a new PR. Start with 100% and increase by ~2.5% every attem
until you hit a 9.5-10 RPE. Use a spotter and good form!
Can be seated or lying. Focus on squeezing your hamstrings to move
weight
Focus on contracting your delts to move the weight, don't let form g
sloppy toward the end of the set!
 Aim for a new PR. Start with 100% and increase by ~2.5% every attem
until you hit a 9.5-10 RPE. Use a spotter and good form!
Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.
Press up and back overhead, slight pause on the chest on each rep

Aim for a new PR. Start with 100% and increase by ~2.5% every attem
until you hit a 9.5-10 RPE. Use a spotter and good form!
Can use machine or brace against bench. Minimize cheating.
Arc the dummbells behind your head. Constant tension on triceps
or suggestions on which week to run.
Notes

As many reps as possible. Always use a spotter and good form. Aim to
3-5 reps
Can be seated or lying. Focus on squeezing your hamstrings to move
weight
Focus on contracting your delts to move the weight

As many reps as possible. Always use a spotter and good form. Aim to
3-5 reps
Lean against wall and maintain wall contact with head, hips and bac
Keep elbows pinned at sides. Control the weight.
Press up and back overhead, slight pause on the chest on each rep

As many reps as possible. Always use a spotter and good form. Aim to
3-5 reps
 Can use machine or brace against bench. Minimize cheating.
Arc the dummbells behind your head. Constant tension on triceps