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

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

Workout

Legs #1
 Push #1
Week 1

Pull #1

Legs #2

Push #2

Pull #2
 Workout

Legs #1

Push #1
Week 2

Pull #1

Legs #2

Push #2

Pull #2
 Pull #2

Workout

Legs #1

Push #1
Week 3

Pull #1

Legs #2

Push #2

Pull #2
 Pull #2

Workout

Legs #1

Push #1
Week 4

Pull #1

Legs #2

Push #2
 Push #2

Pull #2

Workout

Legs #1

Push #1
Week 5

Pull #1

Legs #2
 Push #2

Pull #2

Workout

Legs #1

Push #1
Week 6

Pull #1

Legs #2
W
Legs #2

Push #2

Pull #2

Workout

Legs #1

Push #1
Week 7

Pull #1
 Pull #1

Week Legs #2

Push #2

Pull #2

Workout

Legs #1

Push #1
k8

Pull #1
Week 8
Pull #1

Legs #2

Push #2

Pull #2
 JEFF NIPPARD'S Push P
IMPORTANT: In the light red cell below, type "kg" if using kilog
pounds (quotation marks not included
Lb

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

low the given exercise (use the same units you
specified above). 295

Exercise Working Sets

BACK SQUAT 3

ROMANIAN DEADLIFT 2

CABLE PULL THROUGH 2

DUMBBELL WALKING LUNGE 2

A1: LEG EXTENSION 2
A2: SEATED LEG CURL 2

STANDING CALF RAISE 3

 BARBELL BENCH PRESS 3

DUMBBELL SEATED SHOULDER PRESS 3

WEIGHTED DIP 2
LOW-TO-HIGH CABLE FLYE 2
DUMBBELL ISOLATERAL SKULL CRUSHER 3
DUMBBELL LATERAL RAISE 3
AB WHEEL ROLLOUT 3
1 ARM LAT PULL-IN 2
PULL-UP 4
PENDLAY ROW 3
MACHINE HIGH ROW 3
SEATED FACE PULL 3
A1: REVERSE GRIP EZ BAR CURL 3
A2: SUPINATED EZ BAR CURL 3
DUMBBELL PREACHER CURL 3
DEADLIFT 4
FRONT SQUAT 3
SINGLE-LEG LEG PRESS 2
SINGLE-LEG LEG EXTENSION 3
SWISS BALL SINGLE-LEG LEG CURL 3
SEATED CALF RAISE 3
CLOSE-GRIP BENCH PRESS 3
OVERHEAD PRESS 3
DUMBBELL INCLINE PRESS 3
PEC DECK 2
CABLE LATERAL RAISE 3
CABLE TRICEPS KICKBACK 3
BICYCLE CRUNCH 3
NEUTRAL-GRIP PULLDOWN 3
A1: CABLE SEATED ELBOWS OUT ROW 3
KNEELING A2:STRAIGHT-ARM
CABLE SEATED ROW
CABLE PULL- 3
3
SNATCH GRIPOVERBARBELL SHRUG 3
CABLE REVERSE FLYE 3
SINGLE-ARM CABLE CURL 3
HAMMER CURL 3
 Exercise Working Sets
BACK SQUAT 3
ROMANIAN DEADLIFT 2
CABLE PULL THROUGH 2
DUMBBELL WALKING LUNGE 2
A1: LEG EXTENSION 2
A2: SEATED LEG CURL 2
STANDING CALF RAISE 3
BARBELL BENCH PRESS 3
DUMBBELL SEATED SHOULDER PRESS 3
WEIGHTED DIP 2
LOW-TO-HIGH CABLE FLYE 2
DUMBBELL ISOLATERAL SKULL CRUSHER 3
DUMBBELL LATERAL RAISE 3
AB WHEEL ROLLOUT 3
1 ARM LAT PULL-IN 2
PULL-UP 4
PENDLAY ROW 3
MACHINE HIGH ROW 3
SEATED FACE PULL 3
A1: REVERSE GRIP EZ BAR CURL 3
A2: SUPINATED EZ BAR CURL 3
DUMBBELL PREACHER CURL 3
DEADLIFT 4
FRONT SQUAT 3
SINGLE-LEG LEG PRESS 2
SINGLE-LEG LEG EXTENSION 3
SWISS BALL SINGLE-LEG LEG CURL 3
SEATED CALF RAISE 3
CLOSE-GRIP BENCH PRESS 3
OVERHEAD PRESS 3
DUMBBELL INCLINE PRESS 3
PEC DECK 2
CABLE LATERAL RAISE 3
CABLE TRICEPS KICKBACK 3
BICYCLE CRUNCH 3
NEUTRAL-GRIP PULLDOWN 3
A1: CABLE SEATED ELBOWS OUT ROW 3
KNEELINGA2:STRAIGHT-ARM
CABLE SEATED ROW
CABLE PULL- 3
3
SNATCH GRIPOVER
BARBELL SHRUG 3
 CABLE REVERSE FLYE 3
SINGLE-ARM CABLE CURL 3
HAMMER CURL 3

Exercise Working Sets

BACK SQUAT 3
ROMANIAN DEADLIFT 2
CABLE PULL THROUGH 2
DUMBBELL WALKING LUNGE 2
A1: LEG EXTENSION 2
A2: SEATED LEG CURL 2
STANDING CALF RAISE 3
BARBELL BENCH PRESS 3
DUMBBELL SEATED SHOULDER PRESS 3
WEIGHTED DIP 2
LOW-TO-HIGH CABLE FLYE 2
DUMBBELL ISOLATERAL SKULL CRUSHER 3
DUMBBELL LATERAL RAISE 3
AB WHEEL ROLLOUT 3
1 ARM LAT PULL-IN 2
PULL-UP 4
PENDLAY ROW 3
MACHINE HIGH ROW 3
SEATED FACE PULL 3
A1: REVERSE GRIP EZ BAR CURL 3
A2: SUPINATED EZ BAR CURL 3
DUMBBELL PREACHER CURL 3
DEADLIFT 4
FRONT SQUAT 3
SINGLE-LEG LEG PRESS 2
SINGLE-LEG LEG EXTENSION 3
SWISS BALL SINGLE-LEG LEG CURL 3
SEATED CALF RAISE 3
CLOSE-GRIP BENCH PRESS 3
OVERHEAD PRESS 3
DUMBBELL INCLINE PRESS 3
PEC DECK 2
CABLE LATERAL RAISE 3
CABLE TRICEPS KICKBACK 3
BICYCLE CRUNCH 3
NEUTRAL-GRIP PULLDOWN 3
A1: CABLE SEATED ELBOWS OUT ROW 3
A2:STRAIGHT-ARM
KNEELING CABLE SEATED ROW
CABLE PULL- 3
3
SNATCH GRIPOVER
BARBELL SHRUG 3
CABLE REVERSE FLYE 3
SINGLE-ARM CABLE CURL 3
HAMMER CURL 3

Exercise Working Sets

BACK SQUAT 3
ROMANIAN DEADLIFT 2
CABLE PULL THROUGH 2
DUMBBELL WALKING LUNGE 2
A1: LEG EXTENSION 2
A2: SEATED LEG CURL 2
STANDING CALF RAISE 3
BARBELL BENCH PRESS 3
DUMBBELL SEATED SHOULDER PRESS 3
WEIGHTED DIP 2
LOW-TO-HIGH CABLE FLYE 2
DUMBBELL ISOLATERAL SKULL CRUSHER 3
DUMBBELL LATERAL RAISE 3
AB WHEEL ROLLOUT 3
1 ARM LAT PULL-IN 2
PULL-UP 4
PENDLAY ROW 3
MACHINE HIGH ROW 3
SEATED FACE PULL 3
A1: REVERSE GRIP EZ BAR CURL 3
A2: SUPINATED EZ BAR CURL 3
DUMBBELL PREACHER CURL 3
DEADLIFT 4
FRONT SQUAT 3
SINGLE-LEG LEG PRESS 2
SINGLE-LEG LEG EXTENSION 3
SWISS BALL SINGLE-LEG LEG CURL 3
SEATED CALF RAISE 3
CLOSE-GRIP BENCH PRESS 3
OVERHEAD PRESS 3
DUMBBELL INCLINE PRESS 3
PEC DECK 2
 CABLE LATERAL RAISE 3
CABLE TRICEPS KICKBACK 3
BICYCLE CRUNCH 3
NEUTRAL-GRIP PULLDOWN 3
A1: CABLE SEATED ELBOWS OUT ROW 3
A2:STRAIGHT-ARM
KNEELING CABLE SEATED ROW
CABLE PULL- 3
3
SNATCH GRIPOVER
BARBELL SHRUG 3
CABLE REVERSE FLYE 3
SINGLE-ARM CABLE CURL 3
HAMMER CURL 3

Exercise Working Sets

BACK SQUAT 4
ROMANIAN DEADLIFT 2
CABLE PULL THROUGH 2
DUMBBELL WALKING LUNGE 2
A1: LEG EXTENSION 2
A2: SEATED LEG CURL 2
STANDING CALF RAISE 3
BARBELL BENCH PRESS 3
DUMBBELL SEATED SHOULDER PRESS 3
WEIGHTED DIP 2
LOW-TO-HIGH CABLE FLYE 2
DUMBBELL ISOLATERAL SKULL CRUSHER 4
DUMBBELL LATERAL RAISE 3
AB WHEEL ROLLOUT 3
1 ARM LAT PULL-IN 2
PULL-UP 4
PENDLAY ROW 3
MACHINE HIGH ROW 3
SEATED FACE PULL 3
A1: REVERSE GRIP EZ BAR CURL 3
A2: SUPINATED EZ BAR CURL 3
DUMBBELL PREACHER CURL 3
DEADLIFT 4
FRONT SQUAT 3
SINGLE-LEG LEG PRESS 2
SINGLE-LEG LEG EXTENSION 3
SWISS BALL SINGLE-LEG LEG CURL 3
SEATED CALF RAISE 3
 CLOSE-GRIP BENCH PRESS 3
OVERHEAD PRESS 3
DUMBBELL INCLINE PRESS 3
PEC DECK 3
CABLE LATERAL RAISE 4
CABLE TRICEPS KICKBACK 3
BICYCLE CRUNCH 3
NEUTRAL-GRIP PULLDOWN 4
A1: CABLE SEATED ELBOWS OUT ROW 3
A2:STRAIGHT-ARM
KNEELING CABLE SEATED ROW
CABLE PULL- 3
3
SNATCH GRIPOVER
BARBELL SHRUG 3
CABLE REVERSE FLYE 3
SINGLE-ARM CABLE CURL 3
HAMMER CURL 3

Exercise Working Sets

BACK SQUAT 4
ROMANIAN DEADLIFT 2
CABLE PULL THROUGH 2
DUMBBELL WALKING LUNGE 2
A1: LEG EXTENSION 2
A2: SEATED LEG CURL 2
STANDING CALF RAISE 3
BARBELL BENCH PRESS 3
DUMBBELL SEATED SHOULDER PRESS 3
WEIGHTED DIP 2
LOW-TO-HIGH CABLE FLYE 2
DUMBBELL ISOLATERAL SKULL CRUSHER 4
DUMBBELL LATERAL RAISE 3
AB WHEEL ROLLOUT 3
1 ARM LAT PULL-IN 2
PULL-UP 4
PENDLAY ROW 3
MACHINE HIGH ROW 3
SEATED FACE PULL 3
A1: REVERSE GRIP EZ BAR CURL 3
A2: SUPINATED EZ BAR CURL 3
DUMBBELL PREACHER CURL 3
DEADLIFT 4
FRONT SQUAT 3
 SINGLE-LEG LEG PRESS 2
SINGLE-LEG LEG EXTENSION 3
SWISS BALL SINGLE-LEG LEG CURL 3
SEATED CALF RAISE 3
CLOSE-GRIP BENCH PRESS 3
OVERHEAD PRESS 3
DUMBBELL INCLINE PRESS 3
PEC DECK 3
CABLE LATERAL RAISE 4
CABLE TRICEPS KICKBACK 3
BICYCLE CRUNCH 3
NEUTRAL-GRIP PULLDOWN 4
A1: CABLE SEATED ELBOWS OUT ROW 3
A2:STRAIGHT-ARM
KNEELING CABLE SEATED ROW
CABLE PULL- 3
3
SNATCH GRIPOVER
BARBELL SHRUG 3
CABLE REVERSE FLYE 3
SINGLE-ARM CABLE CURL 3
HAMMER CURL 3

Exercise Working Sets

BACK SQUAT 3
ROMANIAN DEADLIFT 3
CABLE PULL THROUGH 2
DUMBBELL WALKING LUNGE 2
A1: LEG EXTENSION 2
A2: SEATED LEG CURL 2
STANDING CALF RAISE 3
BARBELL BENCH PRESS 3
DUMBBELL SEATED SHOULDER PRESS 3
WEIGHTED DIP 2
LOW-TO-HIGH CABLE FLYE 3
DUMBBELL ISOLATERAL SKULL CRUSHER 4
DUMBBELL LATERAL RAISE 3
AB WHEEL ROLLOUT 3
1 ARM LAT PULL-IN 2
PULL-UP 4
PENDLAY ROW 3
MACHINE HIGH ROW 3
SEATED FACE PULL 3
A1: REVERSE GRIP EZ BAR CURL 3
 A2: SUPINATED EZ BAR CURL 3
DUMBBELL PREACHER CURL 3
DEADLIFT 4
FRONT SQUAT 3
SINGLE-LEG LEG PRESS 2
SINGLE-LEG LEG EXTENSION 3
SWISS BALL SINGLE-LEG LEG CURL 3
SEATED CALF RAISE 3
CLOSE-GRIP BENCH PRESS 3
OVERHEAD PRESS 3
DUMBBELL INCLINE PRESS 3
PEC DECK 3
CABLE LATERAL RAISE 4
CABLE TRICEPS KICKBACK 3
BICYCLE CRUNCH 3
NEUTRAL-GRIP PULLDOWN 4
A1: CABLE SEATED ELBOWS OUT ROW 3
KNEELINGA2:STRAIGHT-ARM
CABLE SEATED ROW
CABLE PULL- 3
3
SNATCH GRIPOVERBARBELL SHRUG 3
CABLE REVERSE FLYE 3
SINGLE-ARM CABLE CURL 3
HAMMER CURL 3

Exercise Working Sets

BACK SQUAT 3
ROMANIAN DEADLIFT 3
CABLE PULL THROUGH 2
DUMBBELL WALKING LUNGE 2
A1: LEG EXTENSION 2
A2: SEATED LEG CURL 2
STANDING CALF RAISE 3
BARBELL BENCH PRESS 3
DUMBBELL SEATED SHOULDER PRESS 3
WEIGHTED DIP 2
LOW-TO-HIGH CABLE FLYE 3
DUMBBELL ISOLATERAL SKULL CRUSHER 4
DUMBBELL LATERAL RAISE 3
AB WHEEL ROLLOUT 3
1 ARM LAT PULL-IN 2
PULL-UP 4
 PENDLAY ROW 3
MACHINE HIGH ROW 3
SEATED FACE PULL 3
A1: REVERSE GRIP EZ BAR CURL 3
A2: SUPINATED EZ BAR CURL 3
DUMBBELL PREACHER CURL 3
DEADLIFT 3
FRONT SQUAT 3
SINGLE-LEG LEG PRESS 2
SINGLE-LEG LEG EXTENSION 3
SWISS BALL SINGLE-LEG LEG CURL 3
SEATED CALF RAISE 3
CLOSE-GRIP BENCH PRESS 3
OVERHEAD PRESS 3
DUMBBELL INCLINE PRESS 3
PEC DECK 3
CABLE LATERAL RAISE 4
CABLE TRICEPS KICKBACK 3
BICYCLE CRUNCH 3
NEUTRAL-GRIP PULLDOWN 4
A1: CABLE SEATED ELBOWS OUT ROW 3
KNEELINGA2:STRAIGHT-ARM
CABLE SEATED ROW
CABLE PULL- 3
3
SNATCH GRIPOVERBARBELL SHRUG 3
CABLE REVERSE FLYE 3
SINGLE-ARM CABLE CURL 3
HAMMER CURL 3
IPPARD'S Push Pull Legs - 6X/WEEK SPREADSHEET
pe "kg" if using kilograms or type "lbs" if using
marks not included)
Lb

Bench Deadlift OHP

275 500 165

Reps / Duration Load (lbs) RPE / % Rest

5 205 70% 3-4min

8-10 7 3-4min

10-12 6 2-3min

20 each leg 7 1-2min

15 8 0min
15 8 1-2min

10 7 1-2min
 4 205 75% 2-3min

8-10 7 2-3min
6-10 7 1-2min
12-15 8 1-2min
12 8 1-2min
15 8 1-2min
6 7 1-2min
15-20 5 1-2min
6-8 7 2-3min
8-10 7 2-3min
10-12 8 1-2min
20 8 1-2min
20 9 0min
15 9 1-2min
12 7 1-2min
4 365 72.5% 3-4min
6-8 6-7 2-3min
10-12 7 1-2min
15 7 1-2min
12 7 1-2min
15 7 1-2min
6 7-8 2-3min
5 130 80% 2-3min
10-12 7 1-2min
15 7 1-2min
8 8 1-2min
20 8 1-2min
12 7 1-2min
10-12 8 2-3min
10 8 0min
10 8 2-3min
15 7 1-2min
15 8 1-2 min
20 8 0min
12 7 1-2min
8 7 1-2min
Reps / Duration Load (lbs) RPE / % Rest
6 220 75% 3-4min
8-10 7 3-4min
10-12 6 2-3min
20 each leg 9 1-2min
15 9 0min
15 9 1-2min
10 7 1-2min
4 220 80% 2-3min
8-10 8 2-3min
6-10 7 1-2min
12-15 9 1-2min
12 9 1-2min
15 8 1-2min
6 8 1-2min
15-20 5 1-2min
6-8 8 2-3min
8-10 8 2-3min
10-12 9 1-2min
20 9 1-2min
20 10 0min
15 10 1-2min
12 8 1-2min
4 390 77.5% 3-4min
6-8 6-7 2-3min
10-12 8 1-2min
15 8 1-2min
12 8 1-2min
15 8 1-2min
6 7-8 2-3min
5 130 80% 2-3min
10-12 8 1-2min
15 8 1-2min
8 9 1-2min
20 9 1-2min
12 8 1-2min
10-12 8 2-3min
10 8 0min
10 8 2-3min
15 7 1-2min
15 8 1-2 min
 20 8 0min
12 9 1-2min
8 9 1-2min

Reps / Duration Load (lbs) RPE / % Rest

5 230 77.5% 3-4min
8-10 7 3-4min
10-12 6 2-3min
20 each leg 9 1-2min
15 9 0min
15 9 1-2min
10 7 1-2min
4 220 80% 2-3min
8-10 8 2-3min
6-10 7 1-2min
12-15 9 1-2min
12 9 1-2min
15 8 1-2min
6 8 1-2min
15-20 5 1-2min
6-8 8 2-3min
8-10 8 2-3min
10-12 9 1-2min
20 9 1-2min
20 10 0min
15 10 1-2min
12 8 1-2min
4 400 80% 3-4min
6-8 6-7 2-3min
10-12 8 1-2min
15 8 1-2min
12 8 1-2min
15 8 1-2min
6 7-8 2-3min
5 135 82.5% 2-3min
10-12 8 1-2min
15 8 1-2min
8 9 1-2min
20 9 1-2min
12 8 1-2min
10-12 8 2-3min
 10 8 0min
10 8 2-3min
15 7 1-2min
15 8 1-2 min
20 8 0min
12 7 1-2min
8 7 1-2min

Reps / Duration Load (lbs) RPE / % Rest

6 235 80% 3-4min
8-10 7 3-4min
10-12 6 2-3min
20 each leg 9 1-2min
15 9 0min
15 9 1-2min
10 7 1-2min
4 235 85% 2-3min
8-10 8 2-3min
6-10 7 1-2min
12-15 9 1-2min
12 9 1-2min
15 8 1-2min
6 8 1-2min
15-20 5 1-2min
6-8 8 2-3min
8-10 8 2-3min
10-12 9 1-2min
20 9 1-2min
20 10 0min
15 10 1-2min
12 8 1-2min
4 415 82.5% 3-4min
6-8 6-7 2-3min
10-12 8 1-2min
15 8 1-2min
12 8 1-2min
15 8 1-2min
6 7-8 2-3min
5 135 82.5% 2-3min
10-12 8 1-2min
15 8 1-2min
 8 9 1-2min
20 9 1-2min
12 8 1-2min
10-12 8 2-3min
10 8 0min
10 8 2-3min
15 7 1-2min
15 8 1-2 min
20 8 0min
12 7 1-2min
8 7 1-2min

Reps / Duration Load (lbs) RPE / % Rest

5 215 72.5% 3-4min
8-10 7 3-4min
10-12 6 2-3min
20 each leg 9 1-2min
15 9 0min
15 9 1-2min
10 7 1-2min
4 235 85% 2-3min
8-10 8 2-3min
6-10 7 1-2min
12-15 9 1-2min
12 9 1-2min
15 8 1-2min
6 8 1-2min
15-20 5 1-2min
6-8 8 2-3min
8-10 8 2-3min
10-12 9 1-2min
20 9 1-2min
20 10 0min
15 10 1-2min
12 8 1-2min
4 365 72.5% 3-4min
6-8 6-7 2-3min
10-12 8 1-2min
15 8 1-2min
12 8 1-2min
15 8 1-2min
 8 7-8 2-3min
5 130 80% 2-3min
10-12 8 1-2min
15 8 1-2min
8 9 1-2min
20 9 1-2min
12 8 1-2min
10-12 8 2-3min
10 8 0min
10 8 2-3min
15 7 1-2min
15 8 1-2 min
20 8 0min
12 7 1-2min
8 7 1-2min

Reps / Duration Load (lbs) RPE / % Rest

6 215 72.5% 3-4min
8-10 7 3-4min
10-12 6 2-3min
20 each leg 9 1-2min
15 9 0min
15 9 1-2min
10 7 1-2min
4 235 85% 2-3min
8-10 8 2-3min
6-10 7 1-2min
12-15 9 1-2min
12 9 1-2min
15 8 1-2min
6 8 1-2min
15-20 5 1-2min
6-8 8 2-3min
8-10 8 2-3min
10-12 9 1-2min
20 9 1-2min
20 10 0min
15 10 1-2min
12 8 1-2min
5 375 75% 3-4min
6-8 6-7 2-3min
 10-12 8 1-2min
15 8 1-2min
12 8 1-2min
15 8 1-2min
8 7-8 2-3min
5 130 80% 2-3min
10-12 8 1-2min
15 8 1-2min
8 9 1-2min
20 9 1-2min
12 8 1-2min
10-12 8 2-3min
10 8 0min
10 8 2-3min
15 7 1-2min
15 8 1-2 min
20 8 0min
12 7 1-2min
8 7 1-2min

Reps / Duration Load (lbs) RPE / % Rest

6 230 77.5% 3-4min
8-10 7 3-4min
10-12 6 2-3min
20 each leg 9 1-2min
15 9 0min
15 9 1-2min
10 7 1-2min
5 225 82.5% 2-3min
8-10 8 2-3min
6-10 7 1-2min
12-15 9 1-2min
12 9 1-2min
15 8 1-2min
6 8 1-2min
15-20 5 1-2min
6-8 8 2-3min
8-10 8 2-3min
10-12 9 1-2min
20 9 1-2min
20 10 0min
 15 10 1-2min
12 8 1-2min
5 390 77.5% 3-4min
6-8 6-7 2-3min
10-12 8 1-2min
15 8 1-2min
12 8 1-2min
15 8 1-2min
8 7-8 2-3min
6 135 82.5% 2-3min
10-12 8 1-2min
15 8 1-2min
8 9 1-2min
20 9 1-2min
12 8 1-2min
10-12 8 2-3min
10 8 0min
10 8 2-3min
15 7 1-2min
15 8 1-2 min
20 8 0min
12 7 1-2min
8 7 1-2min

Reps / Duration Load (lbs) RPE / % Rest

6 235 80% 3-4min
8-10 7 3-4min
10-12 6 2-3min
20 each leg 9 1-2min
15 9 0min
15 9 1-2min
10 7 1-2min
5 235 85% 2-3min
8-10 8 2-3min
6-10 7 1-2min
12-15 9 1-2min
12 9 1-2min
15 8 1-2min
6 8 1-2min
15-20 5 1-2min
6-8 8 2-3min
8-10 8 2-3min
10-12 9 1-2min
20 9 1-2min
20 10 0min
15 10 1-2min
12 8 1-2min
6 400 80% 3-4min
6-8 6-7 2-3min
10-12 8 1-2min
15 8 1-2min
12 8 1-2min
15 8 1-2min
8 7-8 2-3min
6 135 82.5% 2-3min
10-12 8 1-2min
15 8 1-2min
8 9 1-2min
20 9 1-2min
12 8 1-2min
10-12 8 2-3min
10 8 0min
10 8 2-3min
15 7 1-2min
15 8 1-2 min
20 8 0min
12 7 1-2min
8 7 1-2min
HEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
YOUR HAMSTRINGS DURING THE ECCENTRIC
FOCUS ON THRUSTING YOUR HIPS FORWARD AND SQUEEZING
YOUR GLUTES
TAKE MEDIUM STRIDES, MINIMIZE THE AMOUNT YOU PUSH
OFF YOUR REAR LEG
FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE
WEIGHT
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
BRING THE DUMBBELL ALL THE WAY DOWN, KEEP YOUR
TORSO UPRIGHT
TUCK
START YOUR ELBOWS
WITH YOURIN AT AOUT
HANDS 45° ANGLE,
TOKEEP
YOUR LEAN
SIDES YOUR
ANDTORSO
PALMS
USE 1 DUMBBELL EACH HAND.
FORWARD 15° YOUR ELBOWS IN A
FACING
FIXED THE CEILING,
POSITION INLINEFOCUS
WITH ONTHEPULLING
TOP OF YOURYOUR HEAD,
ELBOWS UP
PRESS
AND
THE IN WHILE
RAISE THEYOUR
DUMBBELL
SQUEEZE ROTATING
DUMBBELL
OVER YOUR
GLUTES YOUR
"OUT"
ANDHEAD PALMS
NOT (NOT
FOCUS TO
"UP",
ON FACE
MIND
INKEEPING
FRONT THE FLOOR
MUSCLE
OF YOUR
YOUR
LOWER CONNECTION
BACK FLAT, CUT WITH
FACE)
THE MIDDLE
ROM SHORTFIBERS
IF YOU CAN'T
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE,
INITIATELATERALLY
THEELBOWSMAINTAIN
FLEXDOWN
MOVEMENT INTOBYTHIS
THE POSITION
DIRECTION
SQUEEZING YOUROF SWINGING
PULL
SHOULDER
PULL YOUR AND IN, MINIMIZE
BLADES TOGETHER, PULL TO YOUR LOWER CHEST, AVOID
PULL YOUR ELBOWS FOCUS USING
ONAND
UP SQUEEZING
MOMENTUM YOUR LATS
OUT, SQUEEZE YOUR SHOULDER
ARC THE BAR "OUT", BLADES NOT "UP". FOCUS ON SQUEEZING YOUR
TOGETHER
ARC THE BAR "OUT", NOTFOREARMS "UP". FOCUS ON SQUEEZING YOUR
FOCUS ON SQUEEZING YOURBICEPS
BICEPS
BRACE YOUR LATS, CHEST TALL, HIPS TO MOVE
HIGH, PULL THETHEWEIGHT
SLACK
SITOUT
DOWN, OF THE BAR FLARE,
15° TOE PRIOR TO MOVING
DRIVE YOURIT OFF THE
KNEES OUTGROUND
LATERALLY
START WITH YOUR HIGH WEAKER FOOT PLACEMENT
LEG, FOCUS ON SQUEEZING YOUR
START WITH YOUR QUADS WEAKER
TO MOVELEG, THE
PREVENT
WEIGHT YOUR HIPS FROM
PRESS ALL THE WAY UP TO YOUR
TOUCH TOES, STRETCH YOUR CALVES
THE GROUND
SQUEEZE YOUR
SHOULDER ATWIDTH
THEGLUTES
TO BOTTOM,
GRIP, TO KEEP
ELBOWS DON'T
YOUR
DOWN BOUNCE
TORSO
AT YOUR UPRIGHT,
SIDES
CLEAR
~45 YOUR
DEGREE HEAD OUT OF
INCLINE, MINDTHEMUSCLE
WAY, PRESS UP AND SLIGHTLY
CONNECTION WITH
FOCUS ON BRINGING YOUR BACK
INNER
UPPER PECSELBOWS TOGETHER - NOT
FOCUS ON SQUEEZINGYOUR YOURHANDS
LATERAL DELT TO MOVE THE
STAND UPRIGHT, KEEP YOUR WEIGHT
ELBOWS BEHIND YOUR TORSO
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
FOCUSPULL ON YOUR ELBOWS
SQUEEZING DOWN
YOUR AGAINST
SHOULDER YOUR TOGETHER,
BLADES SIDES
FOCUS ONPULL SQUEEZING
WITH YOURYOURELBOWS
SHOULDER BLADES
UP AND OUTTOGETHER,
LEAN YOUR TORSO
PULL WITHATYOURA 45°ELBOWS
ANGLE, DOWNFOCUS ON ANDPULLING
IN THE
USE A 1.5X SHOULDER WIDTH GRIP,
WEIGHT STRAIGHT DOWN, NOT "IN" CONTROL THE WEIGHT
FOCUS ONAND "SHRUGTHE
SWEEPING UP TO YOUR OUT
WEIGHT EARS" LATERALLY
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
 Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
FOCUS ON THRUSTING
YOUR HAMSTRINGS YOUR DURING
HIPS FORWARD AND SQUEEZING
THE ECCENTRIC
TAKE MEDIUM STRIDES,YOUR MINIMIZE
GLUTESTHE AMOUNT YOU PUSH
FOCUS OFF YOURQUADS REAR LEG
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOUR HAMSTRINGS TO MOVE TOTHE
MOVE WEIGHT
THE
PRESS ALL THE WAY UP TO YOUR WEIGHT TOES, STRETCH YOUR CALVES
TUCK ELBOWS AT THEAT ATO45° ANGLE, SQUEEZE
BOTTOM, YOUR SHOULDER
DON'T BOUNCE
BRING THE DUMBBELL
BLADES AND STAY ALL FIRM
THE WAY DOWN,
ON THE BENCH KEEP YOUR
TUCK WITH
START YOURYOURELBOWS AT AOUT
TORSO
HANDS 45° ANGLE,
UPRIGHT
TOKEEP
YOUR LEAN
SIDES YOUR
ANDTORSO
PALMS
USE 1 DUMBBELL IN EACH HAND.
FORWARD 15° YOUR ELBOWS IN A
FACING
FIXED THE CEILING,
POSITION INLINEFOCUS
WITH ON THEPULLING
TOP OF YOURYOUR HEAD,
ELBOWS UP
PRESS
AND
THE IN WHILE
RAISE THEYOUR
DUMBBELL
SQUEEZE ROTATING
DUMBBELL
OVER YOUR
GLUTES YOUR
"OUT"
ANDHEADPALMS
NOT(NOT
FOCUS TO
"UP",
ON FACE
MIND
INKEEPING
FRONT THE FLOOR
MUSCLE
OF YOUR
YOUR
LOWER CONNECTION
BACK FLAT, CUT WITH
FACE)
THE MIDDLE
ROM SHORTFIBERS
IF YOU CAN'T
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE,
LATERALLY
INITIATE THEELBOWS MAINTAIN
FLEXDOWN
MOVEMENT INTOBYTHIS
THE POSITION
DIRECTION
SQUEEZING YOUROF SWINGING
PULL
SHOULDER
PULL YOUR AND IN, MINIMIZE
BLADES TOGETHER, PULL TO YOUR LOWER CHEST, AVOID
PULL YOUR ELBOWS FOCUS USING
ONAND
UP SQUEEZING
MOMENTUM YOUR LATS
OUT, SQUEEZE YOUR SHOULDER
ARC THE BAR "OUT", BLADES NOT "UP". FOCUS ON SQUEEZING YOUR
TOGETHER
ARC THE BAR "OUT", NOTFOREARMS "UP". FOCUS ON SQUEEZING YOUR
FOCUS ON SQUEEZING YOUR BICEPS
BICEPS
BRACE YOUR LATS, CHEST TALL, HIPS TO MOVE
HIGH, PULL THETHEWEIGHT
SLACK
SITOUT
DOWN,OF THE BAR FLARE,
15° TOE PRIOR TO MOVING
DRIVE YOURIT OFF THE
KNEES OUTGROUND
LATERALLY
START WITH YOUR HIGH WEAKER FOOT PLACEMENT
LEG, FOCUS ON SQUEEZING YOUR
START WITH YOUR QUADS WEAKER
TO MOVE LEG, THE
PREVENT
WEIGHT YOUR HIPS FROM
PRESS ALL THE WAY UP TO YOUR
TOUCH TOES, STRETCH YOUR CALVES
THE GROUND
SHOULDER ATWIDTH
SQUEEZE YOUR THEGLUTES
TO BOTTOM,
GRIP, TO KEEP
ELBOWS DON'T
YOUR
DOWN BOUNCE
TORSO
AT YOUR UPRIGHT,
SIDES
CLEAR
~45 YOUR
DEGREE HEAD OUT OF
INCLINE, MINDTHEMUSCLE
WAY, PRESS UP AND SLIGHTLY
CONNECTION WITH
FOCUS ON BRINGING YOUR BACK
INNER
UPPER ELBOWS TOGETHER - NOT
PECS
FOCUS ON SQUEEZINGYOUR YOURHANDS
LATERAL DELT TO MOVE THE
STAND UPRIGHT, KEEP YOUR WEIGHT
ELBOWS BEHIND YOUR TORSO
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
FOCUSPULLON YOUR
SQUEEZINGELBOWS YOURDOWN AGAINST
SHOULDER YOUR TOGETHER,
BLADES SIDES
FOCUS ONPULL SQUEEZING
WITH YOURYOURELBOWS
SHOULDER BLADES
UP AND OUTTOGETHER,
LEAN YOUR TORSO
PULL WITHATYOURA 45°ELBOWS
ANGLE, DOWN
FOCUS ON ANDPULLING
IN THE
USE A 1.5X SHOULDER
WEIGHT STRAIGHTWIDTH GRIP,DOWN, CONTROL
NOT "IN" THE WEIGHT
AND "SHRUG UP TO YOUR EARS"
 FOCUS ON SWEEPING THE WEIGHT OUT LATERALLY
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
FOCUS ON THRUSTING
YOUR HAMSTRINGSYOUR DURING
HIPS FORWARD AND SQUEEZING
THE ECCENTRIC
TAKE MEDIUM STRIDES,YOUR MINIMIZE
GLUTESTHE AMOUNT YOU PUSH
FOCUS OFF YOURQUADSREAR LEG
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOUR HAMSTRINGS TO MOVE TOTHE
MOVEWEIGHT
THE
PRESS ALL THE WAY UP TO YOUR WEIGHT TOES, STRETCH YOUR CALVES
TUCK ELBOWS AT THEAT ATO45° ANGLE, SQUEEZE
BOTTOM, YOUR SHOULDER
DON'T BOUNCE
BRING THE DUMBBELL
BLADES AND STAYALL FIRM
THE WAY DOWN,
ON THE BENCH KEEP YOUR
TUCK WITH
START YOURYOURELBOWS AT AOUT
TORSO
HANDS 45° ANGLE,
UPRIGHT
TOKEEP
YOUR LEAN
SIDES YOUR
ANDTORSO
PALMS
USE 1 DUMBBELL IN EACH HAND.
FORWARD 15° YOUR ELBOWS IN A
FACING
FIXED THE CEILING,
POSITION INLINEFOCUS
WITH ONTHEPULLING
TOP OF YOURYOUR HEAD,
ELBOWS UP
PRESS
AND
THE IN WHILE
RAISE THEYOUR
DUMBBELL
SQUEEZE ROTATING
DUMBBELL
OVER YOUR
GLUTES YOUR
"OUT"
ANDHEADPALMS
NOT(NOT
FOCUS TO
"UP",
ON FACE
MIND
INKEEPING
FRONT THE FLOOR
MUSCLE
OF YOUR
YOUR
LOWER CONNECTION
BACK FLAT, CUT WITH
FACE)
THE MIDDLE
ROM SHORTFIBERS
IF YOU CAN'T
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE,
LATERALLY
INITIATE THEELBOWS MAINTAIN
FLEXDOWN
MOVEMENT INTO THIS
BYTHE POSITION
DIRECTION
SQUEEZING YOUROF SWINGING
PULL
SHOULDER
PULL YOUR AND IN, MINIMIZE
BLADES TOGETHER, PULL TO YOUR LOWER CHEST, AVOID
PULL YOUR ELBOWS FOCUS USING
ONAND
UP SQUEEZING
MOMENTUM YOUR LATS
OUT, SQUEEZE YOUR SHOULDER
ARC THE BAR "OUT", BLADES NOT "UP". FOCUS ON SQUEEZING YOUR
TOGETHER
ARC THE BAR "OUT", NOTFOREARMS "UP". FOCUS ON SQUEEZING YOUR
FOCUS ON SQUEEZING YOURBICEPS
BICEPS
BRACE YOUR LATS, CHEST TALL, HIPS TO MOVE
HIGH, PULL THE
THEWEIGHT
SLACK
SITOUT
DOWN,OF THE BAR FLARE,
15° TOE PRIOR TO MOVING
DRIVE YOURIT OFF THE
KNEES OUTGROUND
LATERALLY
START WITH YOUR HIGH WEAKERFOOT PLACEMENT
LEG, FOCUS ON SQUEEZING YOUR
START WITH YOUR QUADS WEAKER
TO MOVELEG, THE
PREVENT
WEIGHT YOUR HIPS FROM
PRESS ALL THE WAY UP TO YOUR
TOUCH TOES, STRETCH YOUR CALVES
THE GROUND
SHOULDER ATWIDTH
SQUEEZE YOUR THEGLUTES
TO BOTTOM,
GRIP, TO KEEP
ELBOWS DON'T
YOUR
DOWN BOUNCE
TORSO
AT YOUR UPRIGHT,
SIDES
CLEAR
~45 YOUR
DEGREE HEAD OUT OF
INCLINE, MINDTHEMUSCLE
WAY, PRESS UP AND SLIGHTLY
CONNECTION WITH
FOCUS ON BRINGING YOUR BACK
INNER
UPPER ELBOWS TOGETHER - NOT
PECS
FOCUS ON SQUEEZINGYOUR YOURHANDS
LATERAL DELT TO MOVE THE
STAND UPRIGHT, KEEP YOUR WEIGHT
ELBOWS BEHIND YOUR TORSO
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES
 FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER,
FOCUS ONPULL
SQUEEZING YOURELBOWS
WITH YOUR SHOULDER BLADES
UP AND OUTTOGETHER,
LEAN YOUR TORSO
PULL WITHATYOUR
A 45°ELBOWS
ANGLE, DOWN
FOCUS ON
ANDPULLING
IN THE
USE A 1.5X SHOULDER WIDTH GRIP,
WEIGHT STRAIGHT DOWN,CONTROL
NOT "IN"THE WEIGHT
FOCUS ONAND "SHRUGTHE
SWEEPING UP TO YOUR OUT
WEIGHT EARS"
LATERALLY
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
FOCUS ON THRUSTING
YOUR HAMSTRINGSYOUR DURING
HIPS FORWARD AND SQUEEZING
THE ECCENTRIC
TAKE MEDIUM STRIDES,YOUR MINIMIZE
GLUTES THE AMOUNT YOU PUSH
FOCUS OFF YOURQUADSREAR LEG
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOUR HAMSTRINGS TO MOVE TOTHE
MOVEWEIGHT
THE
PRESS ALL THE WAY UP TO YOUR WEIGHT TOES, STRETCH YOUR CALVES
TUCK ELBOWS AT THEAT ATO45° ANGLE, SQUEEZE
BOTTOM, DON'T BOUNCEYOUR SHOULDER
BRING THE DUMBBELL
BLADES AND STAY ALL FIRM
THE WAY DOWN,
ON THE BENCH KEEP YOUR
TUCK WITH
START YOURYOURELBOWS AT AOUT
TORSO
HANDS 45° ANGLE,
UPRIGHT
TOKEEP
YOUR LEAN
SIDES YOUR
ANDTORSO
PALMS
USE 1 DUMBBELL IN EACH HAND.
FORWARD 15° YOUR ELBOWS IN A
FACING THE CEILING, FOCUS ON PULLING YOUR
FIXED POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS ELBOWS UP
AND
THE IN WHILE
RAISE THEYOUR
DUMBBELL
SQUEEZE ROTATING
DUMBBELL
OVER
GLUTESYOURYOUR
"OUT"
ANDHEADPALMS
NOT
FOCUS(NOT TO
"UP",
ON FACE
MIND
INKEEPING
FRONT THE FLOOR
MUSCLE
OF YOUR
YOUR
LOWER CONNECTION
BACK FLAT, CUT WITH
FACE)
THE MIDDLE
ROM SHORTFIBERS
IF YOU CAN'T
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE,
LATERALLY
INITIATE THEELBOWSMAINTAIN
FLEXDOWN
MOVEMENT INTOBYTHIS
THE POSITION
DIRECTION
SQUEEZING YOUROF SWINGING
PULL
SHOULDER
PULL YOUR AND IN, MINIMIZE
BLADES TOGETHER, PULL TO YOUR LOWER CHEST, AVOID
PULL YOUR ELBOWSFOCUS USING
ONAND
UP SQUEEZING
MOMENTUM YOUR LATS
OUT, SQUEEZE YOUR SHOULDER
ARC THE BAR "OUT", BLADES NOT "UP". FOCUS ON SQUEEZING YOUR
TOGETHER
ARC THE BAR "OUT", NOTFOREARMS "UP". FOCUS ON SQUEEZING YOUR
FOCUS ON SQUEEZING YOURBICEPS
BICEPS
BRACE YOUR LATS, CHEST TALL, HIPS TO MOVE
HIGH, PULL THE
THEWEIGHT
SLACK
SITOUT OF THE
DOWN, BAR FLARE,
15° TOE PRIOR TO MOVING
DRIVE YOURIT OFF THE
KNEES OUTGROUND
LATERALLY
START WITH YOUR HIGH WEAKER FOOT PLACEMENT
LEG, FOCUS ON SQUEEZING YOUR
START WITH YOUR QUADS WEAKER
TO MOVELEG, THE
PREVENT
WEIGHT YOUR HIPS FROM
PRESS ALL THE WAY UP TO YOUR
TOUCH TOES, STRETCH YOUR CALVES
THE GROUND
SHOULDER ATWIDTH
SQUEEZE YOUR THEGLUTES
TO BOTTOM,
GRIP, TO KEEP
ELBOWS DON'T
YOUR
DOWN BOUNCE
TORSO
AT YOUR UPRIGHT,
SIDES
CLEAR
~45 YOUR
DEGREEHEAD OUT OF
INCLINE, MINDTHEMUSCLE
WAY, PRESS UP AND SLIGHTLY
CONNECTION WITH
FOCUS ON BRINGING YOUR BACK
INNER
UPPER PECSELBOWS TOGETHER - NOT
YOUR HANDS
 FOCUS ON SQUEEZING YOUR LATERAL DELT TO MOVE THE
STAND UPRIGHT, KEEP YOURWEIGHT
ELBOWS BEHIND YOUR TORSO
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
FOCUSPULL
ON YOUR ELBOWS
SQUEEZING DOWN
YOUR AGAINST
SHOULDER YOUR TOGETHER,
BLADES SIDES
FOCUS ONPULL
SQUEEZING YOURELBOWS
WITH YOUR SHOULDER BLADES
UP AND OUTTOGETHER,
LEAN YOUR TORSO
PULL WITHATYOUR
A 45°ELBOWS
ANGLE, DOWN
FOCUS ON
ANDPULLING
IN THE
USE A 1.5X SHOULDER WIDTH GRIP,
WEIGHT STRAIGHT DOWN,CONTROL
NOT "IN"THE WEIGHT
FOCUS ONAND "SHRUGTHE
SWEEPING UP TO YOUR OUT
WEIGHT EARS"
LATERALLY
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
FOCUS ON THRUSTING
YOUR YOUR DURING
HAMSTRINGS HIPS FORWARD AND SQUEEZING
THE ECCENTRIC
TAKE MEDIUM STRIDES,YOUR MINIMIZE
GLUTESTHE AMOUNT YOU PUSH
FOCUS OFF YOURQUADSREAR LEG
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOUR HAMSTRINGS TO MOVE TOTHE
MOVEWEIGHT
THE
PRESS ALL THE WAY UP TO YOUR WEIGHT TOES, STRETCH YOUR CALVES
TUCK ELBOWS AT ATO
AT THE 45° ANGLE, SQUEEZE
BOTTOM, YOUR SHOULDER
DON'T BOUNCE
BRING THE DUMBBELL
BLADES AND STAYALL FIRM
THE WAY DOWN,
ON THE BENCH KEEP YOUR
TUCK WITH
START YOURYOURELBOWS AT AOUT
TORSO
HANDS 45° ANGLE,
UPRIGHT
TOKEEP
YOUR LEAN
SIDES YOUR
ANDTORSO
PALMS
USE 1 DUMBBELL IN EACH HAND.
FORWARD 15° YOUR ELBOWS IN A
FACING
FIXED THE CEILING,
POSITION INLINEFOCUS
WITH ONTHEPULLING
TOP OF YOURYOUR HEAD,
ELBOWS UP
PRESS
AND
THE IN WHILE
RAISE THEYOUR
DUMBBELL
SQUEEZE ROTATING
DUMBBELL
OVER YOUR
GLUTES YOUR
"OUT"
ANDHEADPALMS
NOT (NOT
FOCUS TO
"UP",
ON FACE
MIND
INKEEPING
FRONT THE FLOOR
MUSCLE
OF YOUR
YOUR
LOWER CONNECTION
BACK FLAT, CUT WITH
FACE)
THE MIDDLE
ROM SHORTFIBERS
IF YOU CAN'T
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE,
LATERALLY
INITIATE THEELBOWSMAINTAIN
FLEXDOWN
MOVEMENT INTOBYTHIS
THE POSITION
DIRECTION
SQUEEZING YOUROF SWINGING
PULL
SHOULDER
PULL YOUR AND IN, MINIMIZE
BLADES TOGETHER, PULL TO YOUR LOWER CHEST, AVOID
PULL YOUR ELBOWS FOCUS USING
ONAND
UP SQUEEZING
MOMENTUM YOUR LATS
OUT, SQUEEZE YOUR SHOULDER
ARC THE BAR "OUT", BLADES NOT "UP". FOCUS ON SQUEEZING YOUR
TOGETHER
ARC THE BAR "OUT", NOTFOREARMS "UP". FOCUS ON SQUEEZING YOUR
FOCUS ON SQUEEZING YOURBICEPS
BICEPS
BRACE YOUR LATS, CHEST TALL, HIPS TO MOVE
HIGH, PULL THE
THEWEIGHT
SLACK
SITOUT
DOWN,OF THE BAR FLARE,
15° TOE PRIOR TO MOVING
DRIVE YOURIT OFF THE
KNEES OUTGROUND
LATERALLY
START WITH YOUR HIGH WEAKERFOOT PLACEMENT
LEG, FOCUS ON SQUEEZING YOUR
START WITH YOUR QUADSWEAKER
TO MOVELEG, THE
PREVENT
WEIGHT YOUR HIPS FROM
PRESS ALL THE WAY UP TO YOUR
TOUCH TOES, STRETCH YOUR CALVES
THE GROUND
AT THE TO BOTTOM, DON'T BOUNCE
 SQUEEZE YOUR
SHOULDER GLUTES
WIDTH GRIP,TO KEEP YOUR
ELBOWS DOWN TORSO UPRIGHT,
AT YOUR SIDES
CLEAR
~45 YOUR
DEGREEHEAD OUT OF
INCLINE, THEMUSCLE
MIND WAY, PRESS UP AND SLIGHTLY
CONNECTION WITH
FOCUS ON BRINGING YOUR BACK
INNER
UPPER ELBOWS TOGETHER - NOT
PECS
FOCUS ON SQUEEZINGYOUR YOURHANDS
LATERAL DELT TO MOVE THE
STAND UPRIGHT, KEEP YOUR WEIGHT
ELBOWS BEHIND YOUR TORSO
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
FOCUSPULL
ON YOUR ELBOWS
SQUEEZING DOWN
YOUR AGAINST
SHOULDER YOUR TOGETHER,
BLADES SIDES
FOCUS ONPULL
SQUEEZING YOURELBOWS
WITH YOUR SHOULDER BLADES
UP AND OUTTOGETHER,
LEAN YOUR TORSO
PULL WITHATYOUR
A 45°ELBOWS
ANGLE, DOWN
FOCUS ON
ANDPULLING
IN THE
USE A 1.5X SHOULDER WIDTH GRIP,
WEIGHT STRAIGHT DOWN,CONTROL
NOT "IN"THE WEIGHT
FOCUS ONAND "SHRUGTHE
SWEEPING UP TO YOUR OUT
WEIGHT EARS"
LATERALLY
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
FOCUS ON THRUSTING
YOUR YOUR DURING
HAMSTRINGS HIPS FORWARD AND SQUEEZING
THE ECCENTRIC
TAKE MEDIUM STRIDES,YOUR MINIMIZE
GLUTESTHE AMOUNT YOU PUSH
FOCUS OFF YOURQUADSREAR LEG
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOUR HAMSTRINGS TO MOVE TOTHE
MOVEWEIGHT
THE
PRESS ALL THE WAY UP TO YOUR WEIGHT TOES, STRETCH YOUR CALVES
TUCK ELBOWS AT ATO
AT THE 45° ANGLE, SQUEEZE
BOTTOM, DON'T BOUNCEYOUR SHOULDER
BRING THE DUMBBELL
BLADES AND STAYALL FIRM
THE WAY DOWN,
ON THE BENCH KEEP YOUR
TUCK WITH
START YOURYOURELBOWS AT AOUT
TORSO
HANDS 45° ANGLE,
UPRIGHT
TOKEEP
YOUR LEANSIDES YOUR
ANDTORSO
PALMS
USE 1 DUMBBELL IN EACH HAND.
FORWARD 15° YOUR ELBOWS IN A
FACING
FIXED THE CEILING,
POSITION INLINEFOCUS
WITH ON THEPULLING
TOP OF YOUR YOUR HEAD,
ELBOWS UP
PRESS
AND
THE IN WHILE
RAISE THEYOUR
DUMBBELL
SQUEEZE ROTATING
DUMBBELL
OVER YOUR
GLUTES YOUR
"OUT"
ANDHEADPALMS
NOT (NOT
FOCUS TO
"UP",
ON FACE
MIND
INKEEPING
FRONT THE FLOOR
MUSCLE
OF YOUR
YOUR
LOWER CONNECTION
BACK FLAT, CUT WITH
FACE)
THE MIDDLE
ROM SHORT FIBERS
IF YOU CAN'T
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE,
LATERALLY
INITIATE THEELBOWSMAINTAIN
FLEXDOWN
MOVEMENT INTOBYTHIS
THE POSITION
DIRECTION
SQUEEZING YOUROF SWINGING
PULL
SHOULDER
PULL YOUR AND IN, MINIMIZE
BLADES TOGETHER, PULL TO YOUR LOWER CHEST, AVOID
PULL YOUR ELBOWS FOCUS USING
ONAND
UP SQUEEZING
MOMENTUM YOUR LATS
OUT, SQUEEZE YOUR SHOULDER
ARC THE BAR "OUT", BLADES NOT "UP". FOCUS ON SQUEEZING YOUR
TOGETHER
ARC THE BAR "OUT", NOTFOREARMS "UP". FOCUS ON SQUEEZING YOUR
FOCUS ON SQUEEZING YOURBICEPS
BICEPS
BRACE YOUR LATS, CHEST TALL, HIPS TO MOVE
HIGH, PULL THE WEIGHT
THE SLACK
SITOUT
DOWN,OF THE BAR FLARE,
15° TOE PRIOR TO MOVING
DRIVE YOURIT OFF THE
KNEES OUTGROUND
LATERALLY
START WITH YOUR HIGHWEAKERFOOT PLACEMENT
LEG, FOCUS ON SQUEEZING YOUR
START WITH YOURQUADSWEAKER LEG, THE
TO MOVE PREVENT YOUR HIPS FROM
WEIGHT
PRESS ALL THE WAY UP TO YOUR
TOUCH TOES, STRETCH YOUR CALVES
THE GROUND
SHOULDER ATWIDTH
SQUEEZE YOUR THEGLUTES
TO BOTTOM,
GRIP,TO KEEP
ELBOWS DON'T
YOUR
DOWNBOUNCE
TORSO UPRIGHT,
AT YOUR SIDES
CLEAR
~45 YOUR
DEGREEHEAD OUT OF
INCLINE, THEMUSCLE
MIND WAY, PRESS UP AND SLIGHTLY
CONNECTION WITH
FOCUS ON BRINGING YOUR BACK
INNER
UPPER PECSELBOWS TOGETHER - NOT
FOCUS ON SQUEEZINGYOUR YOURHANDS
LATERAL DELT TO MOVE THE
STAND UPRIGHT, KEEP YOUR WEIGHT
ELBOWS BEHIND YOUR TORSO
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
FOCUSPULL
ON YOUR ELBOWS
SQUEEZING DOWN
YOUR AGAINST
SHOULDER YOUR TOGETHER,
BLADES SIDES
FOCUS ONPULL
SQUEEZING YOURELBOWS
WITH YOUR SHOULDER BLADES
UP AND OUTTOGETHER,
LEAN YOUR TORSO
PULL WITHATYOUR
A 45°ELBOWS
ANGLE, DOWN
FOCUS ON
ANDPULLING
IN THE
USE A 1.5X SHOULDER WIDTH GRIP,
WEIGHT STRAIGHT DOWN, CONTROL
NOT "IN"THE WEIGHT
FOCUS ONAND "SHRUGTHE
SWEEPING UP TO YOUR OUT
WEIGHT EARS"
LATERALLY
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
FOCUS ON THRUSTING YOUR
YOUR HAMSTRINGS DURING HIPS FORWARD AND SQUEEZING
THE ECCENTRIC
TAKE MEDIUM STRIDES,YOUR MINIMIZE
GLUTES THE AMOUNT YOU PUSH
FOCUS OFF YOURQUADS
REAR LEG
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOUR HAMSTRINGS TO MOVE TOTHE
MOVEWEIGHT
THE
PRESS ALL THE WAY UP TO YOUR WEIGHT TOES, STRETCH YOUR CALVES
TUCK ELBOWS AT ATO
AT THE 45° ANGLE, SQUEEZE
BOTTOM, DON'T BOUNCEYOUR SHOULDER
BRING THE DUMBBELL
BLADES AND STAY ALL FIRM
THE WAY DOWN,
ON THE BENCH KEEP YOUR
TUCK WITH
START YOURYOURELBOWS AT AOUT
TORSO
HANDS 45° ANGLE,
UPRIGHT
TOKEEP
YOUR LEAN
SIDES YOUR
ANDTORSO
PALMS
USE 1 DUMBBELL IN EACH HAND.
FORWARD 15° YOUR ELBOWS IN A
FACING THE CEILING, FOCUS ON PULLING YOUR
FIXED POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS ELBOWS UP
AND
THE IN WHILE
RAISE THEYOUR
DUMBBELL
SQUEEZE ROTATING
DUMBBELL
OVER
GLUTESYOURYOUR
"OUT"
HEAD
AND PALMS
NOT
FOCUS(NOT TO
"UP",
ON FACE
MIND
INKEEPING
FRONT THE FLOOR
MUSCLE
OF YOUR
YOUR
LOWER CONNECTION
BACK FLAT, CUT WITH
FACE)
THE MIDDLE
ROM SHORTFIBERS
IF YOU CAN'T
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE,
LATERALLY
INITIATE MAINTAIN
THEELBOWSFLEXDOWN
MOVEMENT INTO THIS
BYTHE POSITION
DIRECTION
SQUEEZING YOUROF SWINGING
PULL
SHOULDER
PULL YOUR AND IN, MINIMIZE
BLADES TOGETHER, PULL TO YOUR LOWER CHEST, AVOID
PULL YOUR ELBOWSFOCUS USING
ONAND
UP SQUEEZING
MOMENTUM YOUR LATS
OUT, SQUEEZE YOUR SHOULDER
ARC THE BAR "OUT", BLADESNOT "UP". FOCUS ON SQUEEZING YOUR
TOGETHER
FOREARMS
 ARC THE BAR "OUT", NOT "UP". FOCUS ON SQUEEZING YOUR
FOCUS ON SQUEEZING BICEPS
YOUR BICEPS
BRACE YOUR LATS, CHEST TALL, HIPS TO MOVE
HIGH, PULLTHE
THEWEIGHT
SLACK
SITOUT
DOWN,OF THE BAR FLARE,
15° TOE PRIOR TO MOVING
DRIVE YOURIT OFF THE
KNEES OUTGROUND
LATERALLY
START WITH YOUR HIGH WEAKERFOOT PLACEMENT
LEG, FOCUS ON SQUEEZING YOUR
START WITH YOUR QUADSWEAKER LEG, THE
TO MOVE PREVENT YOUR HIPS FROM
WEIGHT
PRESS ALL THE WAY UP TO YOUR
TOUCH TOES, STRETCH YOUR CALVES
THE GROUND
SHOULDER ATWIDTH
SQUEEZE YOUR THEGLUTES
TO BOTTOM,
GRIP,TO KEEP
ELBOWS DON'T
YOUR
DOWNBOUNCE
TORSO UPRIGHT,
AT YOUR SIDES
CLEAR
~45 YOUR
DEGREEHEAD OUT OF
INCLINE, THEMUSCLE
MIND WAY, PRESS UP AND SLIGHTLY
CONNECTION WITH
FOCUS ON BRINGING YOUR BACK
INNER
UPPER PECSELBOWS TOGETHER - NOT
FOCUS ON SQUEEZINGYOUR YOURHANDS
LATERAL DELT TO MOVE THE
STAND UPRIGHT, KEEP YOUR WEIGHT
ELBOWS BEHIND YOUR TORSO
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
FOCUSPULL
ON YOUR ELBOWS
SQUEEZING DOWN
YOUR AGAINST
SHOULDER YOUR TOGETHER,
BLADES SIDES
FOCUS ONPULLSQUEEZING YOURELBOWS
WITH YOUR SHOULDER BLADES
UP AND OUTTOGETHER,
LEAN YOUR TORSO
PULL WITHATYOUR
A 45°ELBOWS
ANGLE, DOWN
FOCUS ON
ANDPULLING
IN THE
USE A 1.5X SHOULDER WIDTH GRIP, CONTROL
WEIGHT STRAIGHT DOWN, NOT "IN" THE WEIGHT
FOCUS ONAND "SHRUGTHE
SWEEPING UP TO YOUR OUT
WEIGHT EARS"
LATERALLY
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
FOCUS ON THRUSTING
YOUR YOUR DURING
HAMSTRINGS HIPS FORWARD AND SQUEEZING
THE ECCENTRIC
TAKE MEDIUM STRIDES,YOUR MINIMIZE
GLUTES THE AMOUNT YOU PUSH
FOCUS OFF YOURQUADS
REAR LEG
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOUR HAMSTRINGSTO MOVE TOTHE
MOVEWEIGHT
THE
PRESS ALL THE WAY UP TO YOUR WEIGHT TOES, STRETCH YOUR CALVES
TUCK ELBOWS AT ATO
AT THE 45° ANGLE, SQUEEZE
BOTTOM, YOUR SHOULDER
DON'T BOUNCE
BRING THE DUMBBELL
BLADES AND STAYALL FIRM
THE WAY DOWN,
ON THE BENCH KEEP YOUR
TUCK WITH
START YOURYOUR
ELBOWS AT AOUT
TORSO
HANDS 45° ANGLE,
UPRIGHT
TOKEEP
YOURLEAN
SIDESYOUR
ANDTORSO
PALMS
USE 1 DUMBBELL IN EACH HAND.
FORWARD 15° YOUR ELBOWS IN A
FACING THE CEILING, FOCUS ON PULLING YOUR
FIXED POSITION INLINE WITH THE TOP OF YOUR HEAD, PRESS ELBOWS UP
AND
THE IN WHILE
RAISE
DUMBBELL
SQUEEZE ROTATING
THEYOUR
DUMBBELL
OVER YOUR
GLUTES YOUR
"OUT"
ANDHEADPALMS
NOT (NOT
FOCUS TO
"UP",
ON FACE
MIND
INKEEPING
FRONT THE FLOOR
MUSCLE
OF YOUR
YOUR
LOWER CONNECTION
BACK FLAT, CUT WITH
FACE)
THE MIDDLE
ROM SHORTFIBERS
IF YOU CAN'T
LIGHT SETS, DRIVE ELBOW DOWN AND IN TOWARD SIDE,
LATERALLY MAINTAIN
FLEXDOWN THIS
INTO THE POSITION
PULL YOUR ELBOWS ANDDIRECTION
IN, MINIMIZE OF SWINGING
PULL
 INITIATE THE MOVEMENT BY SQUEEZING YOUR SHOULDER
BLADES TOGETHER, PULL TO YOUR LOWER CHEST, AVOID
FOCUS USING
PULL YOUR ELBOWS ONAND
UP SQUEEZING
MOMENTUM YOUR LATS
OUT, SQUEEZE YOUR SHOULDER
ARC THE BAR "OUT", BLADES
NOT "UP". FOCUS ON SQUEEZING YOUR
TOGETHER
ARC THE BAR "OUT", NOTFOREARMS
"UP". FOCUS ON SQUEEZING YOUR
FOCUS ON SQUEEZING YOURBICEPS
BICEPS
BRACE YOUR LATS, CHEST TALL, HIPS TO MOVE
HIGH, PULLTHE
THEWEIGHT
SLACK
SITOUT OF THE
DOWN, BAR FLARE,
15° TOE PRIOR TO MOVING
DRIVE YOURIT OFF THE
KNEES OUTGROUND
LATERALLY
START WITH YOUR HIGH WEAKER FOOT PLACEMENT
LEG, FOCUS ON SQUEEZING YOUR
START WITH YOUR QUADSWEAKER
TO MOVELEG, THE
PREVENT
WEIGHTYOUR HIPS FROM
PRESS ALL THE WAY UP TO YOUR
TOUCH TOES, STRETCH YOUR CALVES
THE GROUND
SHOULDER ATWIDTH
SQUEEZE YOUR THEGLUTES
TO BOTTOM,
GRIP,TO KEEP
ELBOWS DON'T
YOUR
DOWNBOUNCE
TORSO UPRIGHT,
AT YOUR SIDES
CLEAR
~45 YOUR
DEGREEHEAD OUT OF
INCLINE, MINDTHEMUSCLE
WAY, PRESS UP AND SLIGHTLY
CONNECTION WITH
FOCUS ON BRINGING YOUR BACK
INNER
UPPER ELBOWS TOGETHER - NOT
PECS
FOCUS ON SQUEEZINGYOUR YOURHANDS
LATERAL DELT TO MOVE THE
STAND UPRIGHT, KEEP YOUR WEIGHT
ELBOWS BEHIND YOUR TORSO
OPPOSITE KNEE TO ELBOW, FOCUS ON FLEXING YOUR SPINE
FOCUSPULL
ON YOUR ELBOWS
SQUEEZING DOWN
YOUR AGAINST
SHOULDER YOUR TOGETHER,
BLADES SIDES
FOCUS ONPULLSQUEEZING YOURELBOWS
WITH YOUR SHOULDER BLADES
UP AND OUTTOGETHER,
LEAN YOUR TORSO
PULL WITHATYOUR
A 45°ELBOWS
ANGLE, DOWN
FOCUS ONANDPULLING
IN THE
USE A 1.5X SHOULDER WIDTH GRIP,
WEIGHT STRAIGHT DOWN, CONTROL
NOT "IN"THE WEIGHT
FOCUS ONAND "SHRUGTHE
SWEEPING UP TO YOUR OUT
WEIGHT EARS"
LATERALLY
STAND UPRIGHT, KEEP YOUR ELBOW BEHIND YOUR TORSO
FOCUS ON SQUEEZING YOUR BICEPS TO MOVE THE WEIGHT
 JEFF NIPPARD'S P
IMPORTANT: In the light red cell below, type "kg" if usin
pounds (quotation marks not in
lbs

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

spaces below the given exercise (use the same units you
specified above). 355

Workout Exercise Working Sets

DEADLIFT 4

TEMPO BACK SQUAT 2

ROUND-BACK DUMBBELL 45° 2
HYPEREXTENSION

Legs #1
 SMITH MACHINE REVERSE LUNGE 2
Legs #1 ENHANCED-ECCENTRIC LEG EXTENSION 2

ENHANCED-ECCENTRIC LYING LEG CURL 2

LATERAL BAND WALK 2

TEMPO STANDING CALF RAISE 2

BARBELL BENCH PRESS 2

Week 1

ARNOLD PRESS 2
Push #1 CLOSE-GRIP SMITH MACHINE PRESS 2
LOW-TO-HIGH CABLE FLYE 2
BARBELL FLOOR SKULL CRUSHER 2
EGYPTIAN LATERAL RAISE 2
ROPE OVERHEAD TRICEPS EXTENSION 2
HANGING LEG RAISE 3
1 ARM LAT PULL-IN 2
PULL-UP 3
DUMBBELL ONE-ARM
CHEST-SUPPORTED T-BAR ROW
ROW w/ 2
Pull #1 BAND FLYE 2
CABLE REVERSE 2
ROPE UPRIGHT ROW 2
Pull #1
DUMBBELL SUPINATED CURL 2
SPIDER CURL 3
BACK SQUAT 3
ROMANIAN DEADLIFT 3
PAUSE BARBELL HIP THRUST 2
Legs #2 SLOW ECCENTRIC GOBLET SQUAT 2
SEATED LEG CURL 2
CABLE ROPE PULLTHROUGH 2
STANDING CALF RAISE 3
BARBELL
OVERHEAD BENCH
PRESS PRESS
/ PUSH PRESS 3
3
Push #2 SLOW COMPLEX
ECCENTRIC DIP 2
TRICEPS V-BAR PRESSDOWN 3
MACHINE LATERAL RAISE 3
PLANK 3
SINGLE-ARM PULLDOWN 3
SEAL ROW CABLE PULL-
KNEELING STRAIGHT-ARM 3
OVER 3
Pull #2 REVERSE PEC DECK 3
A1: DUMBBELL PRONATED CURL 3
A2: DUMBBELL HAMMER CURL 3
A3: DUMBBELL SUPINATED CURL 3

Workout Exercise Working Sets

DEADLIFT 5
TEMPO BACK
ROUND-BACK SQUAT 45°
DUMBBELL 2
2
HYPEREXTENSION
SMITH MACHINE REVERSE LUNGE 3
Legs #1 ENHANCED-ECCENTRIC LEG EXTENSION 3
ENHANCED-ECCENTRIC LYING LEG CURL 3
 Legs #1
LATERAL BAND WALK 2
TEMPO STANDING CALF RAISE 3
BARBELL BENCH PRESS 2
ARNOLD PRESS 2
CLOSE-GRIP SMITH MACHINE PRESS 2
Push #1 LOW-TO-HIGH CABLE FLYE 2
BARBELL FLOOR SKULL CRUSHER 2
EGYPTIAN LATERAL RAISE 2
ROPE OVERHEAD TRICEPS EXTENSION 2
HANGING LEG RAISE 3
1 ARM LAT PULL-IN 2
PULL-UP 3
Week 2

DUMBBELL ONE-ARM
CHEST-SUPPORTED T-BAR ROW
ROW w/ 3
Pull #1 BAND FLYE 3
CABLE REVERSE 3
ROPE UPRIGHT ROW 3
DUMBBELL SUPINATED CURL 3
SPIDER CURL 3
BACK SQUAT 4
ROMANIAN DEADLIFT 3
PAUSE BARBELL HIP THRUST 2
Legs #2 SLOW ECCENTRIC GOBLET SQUAT 2
SEATED LEG CURL 2
CABLE ROPE PULLTHROUGH 2
STANDING CALF RAISE 3
BARBELL
OVERHEAD BENCH
PRESS PRESS
/ PUSH PRESS 4
3
Push #2 SLOW COMPLEX
ECCENTRIC DIP 3
TRICEPS V-BAR PRESSDOWN 3
MACHINE LATERAL RAISE 3
PLANK 3
SINGLE-ARM PULLDOWN 3

Pull #2
 SEAL ROW CABLE PULL-
KNEELING STRAIGHT-ARM 3
OVER 3
Pull #2 REVERSE PEC DECK 3
A1: DUMBBELL PRONATED CURL 4
A2: DUMBBELL HAMMER CURL 4
A3: DUMBBELL SUPINATED CURL 4

Workout Exercise Working Sets

DEADLIFT 5
TEMPO BACK
ROUND-BACK SQUAT 45°
DUMBBELL 2
HYPEREXTENSION 2
Legs #1 SMITH MACHINE REVERSE LUNGE 2
ENHANCED-ECCENTRIC LEG EXTENSION 2
ENHANCED-ECCENTRIC LYING LEG CURL 2
LATERAL BAND WALK 2
TEMPO STANDING CALF RAISE 3
BARBELL BENCH PRESS 2
ARNOLD PRESS 2
CLOSE-GRIP SMITH MACHINE PRESS 2
Push #1 LOW-TO-HIGH CABLE FLYE 2
BARBELL FLOOR SKULL CRUSHER 2
EGYPTIAN LATERAL RAISE 2
ROPE OVERHEAD TRICEPS EXTENSION 2
HANGING LEG RAISE 3
1 ARM LAT PULL-IN 2
PULL-UP 3
Week 3

DUMBBELL ONE-ARM
CHEST-SUPPORTED T-BAR ROW
ROW w/ 3
Pull #1 3
BAND FLYE
CABLE REVERSE 3
ROPE UPRIGHT ROW 3
Week
Pull #1
DUMBBELL SUPINATED CURL 3
SPIDER CURL 3
BACK SQUAT 4
ROMANIAN DEADLIFT 3
PAUSE BARBELL HIP THRUST 2
Legs #2 SLOW ECCENTRIC GOBLET SQUAT 2
SEATED LEG CURL 2
CABLE ROPE PULLTHROUGH 2
STANDING CALF RAISE 3
BARBELL
OVERHEAD BENCH
PRESS PRESS
/ PUSH PRESS 4
3
Push #2 SLOW COMPLEX
ECCENTRIC DIP 3
TRICEPS V-BAR PRESSDOWN 3
MACHINE LATERAL RAISE 3
PLANK 3
SINGLE-ARM PULLDOWN 3
SEAL ROW CABLE PULL-
KNEELING STRAIGHT-ARM 3
OVER 3
Pull #2 REVERSE PEC DECK 3
A1: DUMBBELL PRONATED CURL 4
A2: DUMBBELL HAMMER CURL 4
A3: DUMBBELL SUPINATED CURL 4

Workout Exercise Working Sets

DEADLIFT 5
TEMPO BACK
ROUND-BACK SQUAT 45°
DUMBBELL 2
2
HYPEREXTENSION
SMITH MACHINE REVERSE LUNGE 2
Legs #1 ENHANCED-ECCENTRIC LEG EXTENSION 2
ENHANCED-ECCENTRIC LYING LEG CURL 2
 Legs #1
LATERAL BAND WALK 2
TEMPO STANDING CALF RAISE 3
BARBELL BENCH PRESS 2
ARNOLD PRESS 2
CLOSE-GRIP SMITH MACHINE PRESS 2
Push #1 LOW-TO-HIGH CABLE FLYE 2
BARBELL FLOOR SKULL CRUSHER 2
EGYPTIAN LATERAL RAISE 2
ROPE OVERHEAD TRICEPS EXTENSION 2
HANGING LEG RAISE 3
1 ARM LAT PULL-IN 2
PULL-UP 3
Week 4

DUMBBELL ONE-ARM
CHEST-SUPPORTED T-BAR ROW
ROW w/ 3
Pull #1 BAND FLYE 3
CABLE REVERSE 3
ROPE UPRIGHT ROW 3
DUMBBELL SUPINATED CURL 3
SPIDER CURL 3
BACK SQUAT 4
ROMANIAN DEADLIFT 3
PAUSE BARBELL HIP THRUST 2
Legs #2 SLOW ECCENTRIC GOBLET SQUAT 2
SEATED LEG CURL 2
CABLE ROPE PULLTHROUGH 2
STANDING CALF RAISE 3
BARBELL
OVERHEAD BENCH
PRESS PRESS
/ PUSH PRESS 4
3
Push #2 SLOW COMPLEX
ECCENTRIC DIP 3
TRICEPS V-BAR PRESSDOWN 3
MACHINE LATERAL RAISE 3
PLANK 3
SINGLE-ARM PULLDOWN 3

Pull #2
 SEAL ROW CABLE PULL-
KNEELING STRAIGHT-ARM 3
OVER 3
Pull #2 REVERSE PEC DECK 3
A1: DUMBBELL PRONATED CURL 4
A2: DUMBBELL HAMMER CURL 4
A3: DUMBBELL SUPINATED CURL 4

Workout Exercise Working Sets

DEADLIFT 5
TEMPO BACK
ROUND-BACK SQUAT 45°
DUMBBELL 2
HYPEREXTENSION 2
Legs #1 SMITH MACHINE REVERSE LUNGE 2
ENHANCED-ECCENTRIC LEG EXTENSION 2
ENHANCED-ECCENTRIC LYING LEG CURL 2
LATERAL BAND WALK 2
TEMPO STANDING CALF RAISE 3
BARBELL BENCH PRESS 2
ARNOLD PRESS 2
CLOSE-GRIP SMITH MACHINE PRESS 2
Push #1 LOW-TO-HIGH CABLE FLYE 2
BARBELL FLOOR SKULL CRUSHER 2
EGYPTIAN LATERAL RAISE 2
ROPE OVERHEAD TRICEPS EXTENSION 2
HANGING LEG RAISE 3
1 ARM LAT PULL-IN 2
PULL-UP 3
Week 5

DUMBBELL ONE-ARM
CHEST-SUPPORTED T-BAR ROW
ROW w/ 3
Pull #1 3
BAND FLYE
CABLE REVERSE 3
ROPE UPRIGHT ROW 3
Week
Pull #1
DUMBBELL SUPINATED CURL 3
SPIDER CURL 3
BACK SQUAT 4
ROMANIAN DEADLIFT 3
PAUSE BARBELL HIP THRUST 2
Legs #2 SLOW ECCENTRIC GOBLET SQUAT 2
SEATED LEG CURL 2
CABLE ROPE PULLTHROUGH 2
STANDING CALF RAISE 3
BARBELL
OVERHEAD BENCH
PRESS PRESS
/ PUSH PRESS 4
3
Push #2 SLOW COMPLEX
ECCENTRIC DIP 3
TRICEPS V-BAR PRESSDOWN 3
MACHINE LATERAL RAISE 3
PLANK 3
SINGLE-ARM PULLDOWN 3
SEAL ROW CABLE PULL-
KNEELING STRAIGHT-ARM 3
OVER 3
Pull #2 REVERSE PEC DECK 3
A1: DUMBBELL PRONATED CURL 4
A2: DUMBBELL HAMMER CURL 4
A3: DUMBBELL SUPINATED CURL 4

Workout Exercise Working Sets

DEADLIFT 5
TEMPO BACK
ROUND-BACK SQUAT 45°
DUMBBELL 2
2
HYPEREXTENSION
SMITH MACHINE REVERSE LUNGE 2
Legs #1 ENHANCED-ECCENTRIC LEG EXTENSION 2
ENHANCED-ECCENTRIC LYING LEG CURL 2
 Legs #1
LATERAL BAND WALK 2
TEMPO STANDING CALF RAISE 3
BARBELL BENCH PRESS 2
ARNOLD PRESS 2
CLOSE-GRIP SMITH MACHINE PRESS 2
Push #1 LOW-TO-HIGH CABLE FLYE 2
BARBELL FLOOR SKULL CRUSHER 2
EGYPTIAN LATERAL RAISE 2
ROPE OVERHEAD TRICEPS EXTENSION 2
HANGING LEG RAISE 3
1 ARM LAT PULL-IN 2
PULL-UP 3
Week 6

DUMBBELL ONE-ARM
CHEST-SUPPORTED T-BAR ROW
ROW w/ 3
Pull #1 BAND FLYE 3
CABLE REVERSE 3
ROPE UPRIGHT ROW 3
DUMBBELL SUPINATED CURL 3
SPIDER CURL 3
BACK SQUAT 4
ROMANIAN DEADLIFT 3
PAUSE BARBELL HIP THRUST 2
Legs #2 SLOW ECCENTRIC GOBLET SQUAT 2
SEATED LEG CURL 2
CABLE ROPE PULLTHROUGH 2
STANDING CALF RAISE 3
BARBELL
OVERHEAD BENCH
PRESS PRESS
/ PUSH PRESS 4
3
Push #2 SLOW COMPLEX
ECCENTRIC DIP 3
TRICEPS V-BAR PRESSDOWN 3
MACHINE LATERAL RAISE 3
PLANK 3
SINGLE-ARM PULLDOWN 3

Pull #2
 SEAL ROW CABLE PULL-
KNEELING STRAIGHT-ARM 3
OVER 3
Pull #2 REVERSE PEC DECK 3
A1: DUMBBELL PRONATED CURL 4
A2: DUMBBELL HAMMER CURL 4
A3: DUMBBELL SUPINATED CURL 4

Workout Exercise Working Sets

DEADLIFT 5
TEMPO BACK
ROUND-BACK SQUAT 45°
DUMBBELL 2
HYPEREXTENSION 2
Legs #1 SMITH MACHINE REVERSE LUNGE 2
ENHANCED-ECCENTRIC LEG EXTENSION 2
ENHANCED-ECCENTRIC LYING LEG CURL 2
LATERAL BAND WALK 2
TEMPO STANDING CALF RAISE 3
BARBELL BENCH PRESS 2
ARNOLD PRESS 2
CLOSE-GRIP SMITH MACHINE PRESS 2
Push #1 LOW-TO-HIGH CABLE FLYE 2
BARBELL FLOOR SKULL CRUSHER 2
EGYPTIAN LATERAL RAISE 2
ROPE OVERHEAD TRICEPS EXTENSION 2
HANGING LEG RAISE 3
1 ARM LAT PULL-IN 2
PULL-UP 3
Week 7

DUMBBELL ONE-ARM
CHEST-SUPPORTED T-BAR ROW
ROW w/ 3
Pull #1 3
BAND FLYE
CABLE REVERSE 3
ROPE UPRIGHT ROW 3
Week
Pull #1
DUMBBELL SUPINATED CURL 3
SPIDER CURL 3
BACK SQUAT 4
ROMANIAN DEADLIFT 3
PAUSE BARBELL HIP THRUST 2
Legs #2 SLOW ECCENTRIC GOBLET SQUAT 2
SEATED LEG CURL 2
CABLE ROPE PULLTHROUGH 2
STANDING CALF RAISE 3
BARBELL
OVERHEAD BENCH
PRESS PRESS
/ PUSH PRESS 4
3
Push #2 SLOW COMPLEX
ECCENTRIC DIP 3
TRICEPS V-BAR PRESSDOWN 3
MACHINE LATERAL RAISE 3
PLANK 3
SINGLE-ARM PULLDOWN 3
SEAL ROW CABLE PULL-
KNEELING STRAIGHT-ARM 3
OVER 3
Pull #2 REVERSE PEC DECK 3
A1: DUMBBELL PRONATED CURL 4
A2: DUMBBELL HAMMER CURL 4
A3: DUMBBELL SUPINATED CURL 4

Workout Exercise Working Sets

DEADLIFT 1
TEMPO BACK
ROUND-BACK SQUAT 45°
DUMBBELL 2
2
HYPEREXTENSION
SMITH MACHINE REVERSE LUNGE 2
Legs #1 ENHANCED-ECCENTRIC LEG EXTENSION 2
ENHANCED-ECCENTRIC LYING LEG CURL 2
 Legs #1
LATERAL BAND WALK 2
TEMPO STANDING CALF RAISE 3
BARBELL BENCH PRESS 1
ARNOLD PRESS 2
CLOSE-GRIP SMITH MACHINE PRESS 2
Push #1 LOW-TO-HIGH CABLE FLYE 2
BARBELL FLOOR SKULL CRUSHER 2
EGYPTIAN LATERAL RAISE 2
ROPE OVERHEAD TRICEPS EXTENSION 2
HANGING LEG RAISE 3
1 ARM LAT PULL-IN 2
PULL-UP 3
Week 8

DUMBBELL ONE-ARM
CHEST-SUPPORTED T-BAR ROW
ROW w/ 3
Pull #1 BAND FLYE 3
CABLE REVERSE 3
ROPE UPRIGHT ROW 3
DUMBBELL SUPINATED CURL 3
SPIDER CURL 3
BACK SQUAT 4
ROMANIAN DEADLIFT 3
PAUSE BARBELL HIP THRUST 2
Legs #2 SLOW ECCENTRIC GOBLET SQUAT 2
SEATED LEG CURL 2
CABLE ROPE PULLTHROUGH 2
STANDING CALF RAISE 3
BARBELL
OVERHEAD BENCH
PRESS PRESS
/ PUSH PRESS 2
3
Push #2 SLOW COMPLEX
ECCENTRIC DIP 3
TRICEPS V-BAR PRESSDOWN 3
MACHINE LATERAL RAISE 3
PLANK 3
SINGLE-ARM PULLDOWN 3

Pull #2
 SEAL ROW CABLE PULL-
KNEELING STRAIGHT-ARM 3
OVER 3
Pull #2 REVERSE PEC DECK 3
A1: DUMBBELL PRONATED CURL 4
A2: DUMBBELL HAMMER CURL 4
A3: DUMBBELL SUPINATED CURL 4
IPPARD'S Push Pull Legs - 6X/WEEK SPREADSHEET
pe "kg" if using kilograms or type "lbs" if using
marks not included)
bs

Bench Deadlift OHP

265 455 165

Reps / Duration Load (lbs) RPE / % Rest

3 340 75% 3-4min

6 215 60% 3-4min

20 7 1-2min
 15 7 1-2min
12 6 1-2min

12 6 1-2min

15 8 1-2min

8 6 1-2min

8 200 75% 2-3min

12 7 1-2min
15 7 1-2min
15-20 8 1-2min
8-10 7 1-2min
12-15 8 1-2min
12-15 7 1-2min
6 6 1-2min
15-20 5 1-2min
12 7 2-3min
6-8 7 1-2min
10-12 7 1-2min
12-15 8 1-2min
20 8 1-2min
 12-15 8 1-2min
15-20 8 1-2min
4 265 75% 3-4min
10-12 7 2-3min
10 7 2-3min
12 6 1-2min
15 8 1-2min
20 8 1-2min
12 7 1-2min
4 200 75% 2-3min
4, 4 120 72.5% 2-3min
8-10 6 1-2min
12-15 7 1-2min
15-20 8 1-2min
30sec 7 1-2min
12 7 2-3min
8-10 7 2-3min
15-20 8 1-2min
15 7 1-2min
8 9 0min
8 9 0min
8 9 1-2min

Reps / Duration Load (lbs) RPE / % Rest

3 365 80% 3-4min
6 215 60% 3-4min
20 8 1-2min
15 9 1-2min
12 9 1-2min
12 9 1-2min
 15 8 1-2min
8 8 1-2min
10 190 72.5% 2-3min
12 9 1-2min
15 9 1-2min
15-20 10 1-2min
8-10 9 1-2min
12-15 8 1-2min
12-15 9 1-2min
6 7 1-2min
15-20 5 1-2min
12 9 2-3min
6-8 9 1-2min
10-12 9 1-2min
12-15 9 1-2min
20 9 1-2min
12-15 9 1-2min
15-20 8 1-2min
5 265 75% 3-4min
10-12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
20 8 1-2min
12 8 1-2min
5 200 75% 2-3min
4, 4 120 72.5% 2-3min
8-10 8 1-2min
12-15 9 1-2min
15-20 9 1-2min
30sec 7 1-2min
12 9 2-3min
 8-10 8 2-3min
15-20 9 1-2min
15 9 1-2min
8 10 0min
8 10 0min
8 10 1-2min

Reps / Duration Load (lbs) RPE / % Rest

3 365 80% 3-4min
6 230 65% 3-4min
20 8 1-2min
15 9 1-2min
12 9 1-2min
12 9 1-2min
15 8 1-2min
8 8 1-2min
8 200 75% 2-3min
12 9 1-2min
15 9 1-2min
15-20 10 1-2min
8-10 9 1-2min
12-15 8 1-2min
12-15 9 1-2min
6 7 1-2min
15-20 5 1-2min
12 9 2-3min
6-8 9 1-2min
10-12 9 1-2min
12-15 9 1-2min
20 9 1-2min
 12-15 9 1-2min
15-20 8 1-2min
4 275 77.5% 3-4min
10-12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
20 8 1-2min
12 8 1-2min
5 205 77.5% 2-3min
4, 4 130 77.5% 2-3min
8-10 8 1-2min
12-15 9 1-2min
15-20 9 1-2min
30sec 7 1-2min
12 9 2-3min
8-10 8 2-3min
15-20 9 1-2min
15 9 1-2min
8 10 0min
8 10 0min
8 10 1-2min

Reps / Duration Load (lbs) RPE / % Rest

3 375 82.5% 3-4min
6 230 65% 3-4min
20 8 1-2min
15 9 1-2min
12 9 1-2min
12 9 1-2min
 15 8 1-2min
8 8 1-2min
10 200 75% 2-3min
12 9 1-2min
15 9 1-2min
15-20 10 1-2min
8-10 9 1-2min
12-15 8 1-2min
12-15 9 1-2min
6 7 1-2min
15-20 5 1-2min
12 9 2-3min
6-8 9 1-2min
10-12 9 1-2min
12-15 9 1-2min
20 9 1-2min
12-15 9 1-2min
15-20 8 1-2min
5 275 77.5% 3-4min
10-12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
20 8 1-2min
12 8 1-2min
5 205 77.5% 2-3min
4, 4 130 77.5% 2-3min
8-10 8 1-2min
12-15 9 1-2min
15-20 9 1-2min
30sec 7 1-2min
12 9 2-3min
 8-10 8 2-3min
15-20 9 1-2min
15 9 1-2min
8 10 0min
8 10 0min
8 10 1-2min

Reps / Duration Load (lbs) RPE / % Rest

3 375 82.5% 3-4min
6 240 67.5% 3-4min
20 8 1-2min
15 9 1-2min
12 9 1-2min
12 9 1-2min
15 8 1-2min
8 8 1-2min
8 205 77.5% 2-3min
12 9 1-2min
15 9 1-2min
15-20 10 1-2min
8-10 9 1-2min
12-15 8 1-2min
12-15 9 1-2min
6 7 1-2min
15-20 5 1-2min
12 9 2-3min
6-8 9 1-2min
10-12 9 1-2min
12-15 9 1-2min
20 9 1-2min
 12-15 9 1-2min
15-20 8 1-2min
4 285 80% 3-4min
10-12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
20 8 1-2min
12 8 1-2min
5 210 80% 2-3min
4, 4 130 80% 2-3min
8-10 8 1-2min
12-15 9 1-2min
15-20 9 1-2min
30sec 7 1-2min
12 9 2-3min
8-10 8 2-3min
15-20 9 1-2min
15 9 1-2min
8 10 0min
8 10 0min
8 10 1-2min

Reps / Duration Load (lbs) RPE / % Rest

3 385 85% 3-4min
6 240 67.5% 3-4min
20 8 1-2min
15 9 1-2min
12 9 1-2min
12 9 1-2min
 15 8 1-2min
8 8 1-2min
10 205 77.5% 2-3min
12 9 1-2min
15 9 1-2min
15-20 10 1-2min
8-10 9 1-2min
12-15 8 1-2min
12-15 9 1-2min
6 7 1-2min
15-20 5 1-2min
12 9 2-3min
6-8 9 1-2min
10-12 9 1-2min
12-15 9 1-2min
20 9 1-2min
12-15 9 1-2min
15-20 8 1-2min
5 285 80% 3-4min
10-12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
20 8 1-2min
12 8 1-2min
5 210 80% 2-3min
4, 4 130 80% 2-3min
8-10 8 1-2min
12-15 9 1-2min
15-20 9 1-2min
30sec 7 1-2min
12 9 2-3min
 8-10 8 2-3min
15-20 9 1-2min
15 9 1-2min
8 10 0min
8 10 0min
8 10 1-2min

Reps / Duration Load (lbs) RPE / % Rest

3 385 85% 3-4min
6 250 70% 3-4min
20 8 1-2min
15 9 1-2min
12 9 1-2min
12 9 1-2min
15 8 1-2min
8 8 1-2min
8 205 77.5% 2-3min
12 9 1-2min
15 9 1-2min
15-20 10 1-2min
8-10 9 1-2min
12-15 8 1-2min
12-15 9 1-2min
6 7 1-2min
15-20 5 1-2min
12 9 2-3min
6-8 9 1-2min
10-12 9 1-2min
12-15 9 1-2min
20 9 1-2min
 12-15 9 1-2min
15-20 8 1-2min
4 295 82.5% 3-4min
10-12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
20 8 1-2min
12 8 1-2min
5 220 82.5% 2-3min
4, 4 135 82.5% 2-3min
8-10 8 1-2min
12-15 9 1-2min
15-20 9 1-2min
30sec 7 1-2min
12 9 2-3min
8-10 8 2-3min
15-20 9 1-2min
15 9 1-2min
8 10 0min
8 10 0min
8 10 1-2min

Reps / Duration Load (lbs) RPE / % Rest

RPE 9 TEST 410 90% 3-4min
6 250 70% 3-4min
20 8 1-2min
15 9 1-2min
12 9 1-2min
12 9 1-2min
 15 8 1-2min
8 8 1-2min
AMRAP 225 85% 2-3min
12 9 1-2min
15 9 1-2min
15-20 10 1-2min
8-10 9 1-2min
12-15 8 1-2min
12-15 9 1-2min
6 7 1-2min
15-20 5 1-2min
12 9 2-3min
6-8 9 1-2min
10-12 9 1-2min
12-15 9 1-2min
20 9 1-2min
12-15 9 1-2min
15-20 8 1-2min
5 295 82.5% 3-4min
10-12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
20 8 1-2min
12 8 1-2min
5 205 77.5% 2-3min
4, 4 135 82.5% 2-3min
8-10 8 1-2min
12-15 9 1-2min
15-20 9 1-2min
30sec 7 1-2min
12 9 2-3min
8-10 8 2-3min
15-20 9 1-2min
15 9 1-2min
8 10 0min
8 10 0min
8 10 1-2min
HEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
FULL 2-SECOND LOWERING PHASE. SIT BACK AND DOWN, 15°
TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY
UPPER BACK ROUNDED, DRIVE YOUR HIPS INTO THE PAD LIKE
A HIP THRUST
 SIT BACK, START WITH YOUR WEAKER LEG
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING
THE ECCENTRIC
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING
THE ECCENTRIC
OR MACHINE HIP ABDUCTION, FOCUS ON DRIVING YOUR
KNEES OUT
2-SECOND LOWERING PHASE. PRESS ALL THE WAY UP TO
YOUR TOES, STRETCH YOUR CALVES AT THE BOTTOM, DON'T
BOUNCE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
START WITH YOUR PALMS FACING IN, GRADUALLY ROTATE
START YOURYOUR
WITH
SHOULDER PALMS
WIDTH TO FACE
HANDS
GRIP, OUTOUT
ELBOWSTO AS YOUSIDES
YOUR
DOWN PRESS UP SIDES
AND
AT YOUR PALMS
PUSH YOUR SHOULDER BLADES FORWARD, KEEP
FACING THE CEILING, FOCUS ON PULLING YOUR ELBOWS UP YOUR
ANDELBOWS
LEAN IN
AWAY INLINE
WHILE WITH
ROTATING
FROM YOUR
YOURHEAD,
THE CABLE, PALMS
FOCUS ONLY MOVE
TOSQUEEZING
ON FACE ATFLOOR
THE THE
YOUR
ELBOW
FOCUS ON STRETCHING YOUR JOINT
TRICEPS AT THE BOTTOM OF
DELTS
THEFLEXING
FOCUSELBOW
ON MOVEMENTYOUR
LIGHT SETS, DRIVE DOWN ANDSPINE
IN TOWARD SIDE,
LATERALLY FLEX
ORINTO THE DIRECTION OF PULL
BRACE ADDWITHWEIGHT USE ASSISTANCE
YOUR NON-WORKING ARM, AS NEEDED
PULL YOUR ARMS
OPTIONALLY LOOP A BAND AROUND
BACK AT YOUR SIDES THE WEIGHT TO
SWEEP THE CABLES OUT
INCREASE AND AT
TENSION BACK.
THEMIND
TOP MUSCLE
CONNECTION
FOCUS ON SQUEEZING WITH
YOUR REARTRAPS
UPPER DELTSAT THE TOP
 THINK YOUR
BRACE ABOUTCHEST
DRIVING YOURAN
AGAINST PINKY TO YOUR
INCLINE LATERAL
BENCH, DELT
CURL WITH
SIT BACK AND
YOURDOWN,
ELBOWS 15°SLIGHTLY
TOE FLARE, DRIVE YOUR
IN FRONT OF YOUKNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
3-SECOND PAUSE. TUCK YOUR
YOUR HAMSTRINGS DURING CHIN THE
ANDECCENTRIC
RIB CAGE DOWN,
3-SECOND LOWERING
ONLY MOVE PHASE.
YOURSITHIPS.
DOWN,
USE KNEES
A PAD OUT, TORSO
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE
UPRIGHT
FOCUS ONTHE
SQUEEZING YOURWEIGHT
GLUTES
PRESS ALL WAY UP TO YOUR TOES,TO MOVE THE
STRETCH YOURWEIGHT
CALVES
TUCK ELBOWS AT BOTTOM,
AT THE A 45° ANGLE, KEEP
DON'T YOUR SCAPULAE
BOUNCE
FIRST 4 REPS MILITARY PRESS,
RETRACTED ANDLAST 4 REPS PUSH PRESS (USE
DEPRESSED
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE,
LEG DRIVE)
FOCUS LEAN YOUR TORSO FORWARD 15° THE WEIGHT
FOCUSONONSQUEEZING
SQUEEZINGYOURYOURTRICEPS
LATERAL TODELT
MOVETO MOVE THE
FOCUS ON KEEPING YOUR BACK WEIGHTFLAT, SQUEEZE YOUR GLUTES
START WITH YOUR WEAKER ANDSIDE,
ABSSTRETCH YOUR LAT AT THE
YOU CAN DO THIS TOP,
WITHPULL
DUMBBELLS
DOWN AND OR AINBARBELL, SQUEEZE
LEAN YOUR
YOURTORSO AT TO
GLUTES A 45°
KEEPANGLE,
YOURFOCUS
TORSOON PULLING THE
STABLE
SWEEP YOUR
WEIGHTARMS OUT LATERALLY,
STRAIGHT DOWN, NOT MIND
"IN"MUSCLE
ARC THE DUMBBELL
CONNECTION WITH REAR DELTSON SQUEEZING
"OUT", NOT "UP". FOCUS
ARC THE DUMBBELL "OUT",YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
ARC THE DUMBBELL "OUT",YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
YOUR BICEPS
Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
FULL
OUT2-SECOND LOWERING
OF THE BAR PRIOR TOPHASE. SIT IT
MOVING BACK
OFFAND
THE DOWN,
GROUND 15°
UPPER TOE
BACKFLARE,
ROUNDED, DRIVE YOUR HIPS INTO THE
DRIVE YOUR KNEES OUT LATERALLY PAD LIKE
SIT BACK, A HIP
START WITHTHRUST WEAKER LEG
HAVE A TRAINING PARTNER PUSHYOUR
DOWN ON THE PAD DURING
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING
THE ECCENTRIC
THE ECCENTRIC
 OR MACHINE
2-SECOND HIP ABDUCTION,
LOWERING FOCUSALL
PHASE. PRESS ONTHEDRIVING
WAY UP YOUR
TO
YOUR KNEES OUT AT THE BOTTOM, DON'T
TUCKTOES,
ELBOWSSTRETCH YOUR
AT A 45° CALVES
ANGLE, SQUEEZE YOUR SHOULDER
START WITH YOURAND
BLADES PALMS BOUNCE
STAYFACING
FIRM ON IN, THE
GRADUALLY
BENCH ROTATE
START YOURYOUR
WITH
SHOULDER PALMS
WIDTH TO FACE
HANDS
GRIP, OUTOUT
ELBOWS TO AS
YOUR YOUSIDES
DOWN PRESSAND
AT YOUR UP SIDES
PALMS
PUSHTHE
FACING YOUR SHOULDER
CEILING, FOCUS BLADES FORWARD,
ON PULLING YOURKEEP YOURUP
ELBOWS
AND
LEANELBOWS
IN
AWAY INLINE
WHILEFROM WITH
ROTATING YOUR
YOURHEAD,
THE CABLE, PALMS
FOCUS ONLY
ON MOVE
TOSQUEEZING
FACE ATFLOOR
THE THE
YOUR
FOCUS ON STRETCHINGELBOW YOUR
DELTS JOINT AT THE BOTTOM OF
TRICEPS
THEFLEXING
FOCUSELBOW
ON MOVEMENT YOUR
LIGHT SETS, DRIVE DOWN ANDSPINE
IN TOWARD SIDE,
LATERALLY FLEX
ORINTO THE DIRECTION OF PULL
BRACE ADD WITHWEIGHT USE ASSISTANCE
YOUR NON-WORKING ARM, AS NEEDED
PULL YOUR ARMS
OPTIONALLY LOOP BACKA BAND
AT YOURAROUND
SIDES THE WEIGHT TO
SWEEP THE CABLES OUT
INCREASE AND AT
TENSION BACK.THEMIND
TOP MUSCLE
FOCUS ON SQUEEZINGCONNECTION YOURWITHUPPER REARTRAPS AT THE TOP AND
DELTS
THINK YOUR
ABOUT INITIATING
DRIVING THE MOVEMENT
YOUR PINKY TO YOUR"OUT"LATERAL DELT
BRACE CHEST AGAINST AN INCLINE BENCH, CURL WITH
SIT BACK AND YOURDOWN,
ELBOWS 15°SLIGHTLY
TOE FLARE, DRIVE YOUR
IN FRONT OF YOU KNEES OUT
FOCUS ON KEEPING YOUR BACK
LATERALLY FLAT, FEEL THE STRETCH IN
3-SECOND YOURPAUSE. TUCK YOUR
HAMSTRINGS CHIN THE
DURING ANDECCENTRIC
RIB CAGE DOWN,
3-SECOND LOWERING
ONLY MOVE PHASE.
YOURSITHIPS.
DOWN,USE KNEES
A PAD OUT, TORSO
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE
UPRIGHT
FOCUS ONTHE
SQUEEZING YOURWEIGHT
GLUTES
PRESS ALL WAY UP TO YOUR TOES,TO MOVE THE
STRETCH YOUR WEIGHT
CALVES
TUCK ELBOWS AT THEAT BOTTOM,
A 45° ANGLE, DON'TKEEP YOUR SCAPULAE
BOUNCE
FIRST 4 REPS MILITARY PRESS,
RETRACTED ANDLAST 4 REPS PUSH PRESS (USE
DEPRESSED
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE,
LEG DRIVE)
FOCUS LEAN YOUR TORSO FORWARD 15° THE WEIGHT
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOURTRICEPS
LATERAL TODELT
MOVE TO MOVE THE
FOCUS ON KEEPING YOUR BACK WEIGHT FLAT, SQUEEZE YOUR GLUTES
START WITH YOUR WEAKER SIDE,
AND ABSSTRETCH YOUR LAT AT THE
TOP, PULL DOWN AND IN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE
LEAN YOUR TORSO
YOUR AT TO
GLUTES A 45° ANGLE,
KEEP YOURFOCUS
TORSOON PULLING THE
STABLE
SWEEP YOUR
WEIGHTARMS OUT LATERALLY,
STRAIGHT DOWN, NOTMIND
"IN"MUSCLE
ARC THE DUMBBELL "OUT", NOT
CONNECTION "UP".
WITH REARFOCUS
DELTSON SQUEEZING
ARC THE DUMBBELL "OUT", NOT "UP".
YOUR FOREARMS FOCUS ON SQUEEZING
ARC THE DUMBBELL "OUT",
YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
YOUR BICEPS
Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
FULL
OUT2-SECOND
OF THE BAR LOWERING
PRIOR TOPHASE.
MOVINGSIT IT
BACK
OFFAND
THE DOWN,
GROUND 15°
UPPER TOEBACKFLARE,
ROUNDED,
DRIVEDRIVE
YOURYOUR
KNEESHIPSOUTINTO THE PAD LIKE
LATERALLY
SIT BACK, STARTA HIP
WITHTHRUST WEAKER LEG
HAVE A TRAINING PARTNER PUSHYOUR
DOWN ON THE PAD DURING
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING
THE ECCENTRIC
OR MACHINE
2-SECOND HIP ABDUCTION,
LOWERING THE FOCUSALL
ECCENTRIC
PHASE. PRESS ONTHE
DRIVING
WAY UPYOUR
TO
YOUR KNEES OUT
TUCKTOES,
ELBOWSSTRETCH YOUR
AT A 45° CALVES
ANGLE, AT THEYOUR
SQUEEZE BOTTOM, DON'T
SHOULDER
START WITH YOURAND
BLADES PALMS BOUNCE
STAY FACING
FIRM ONIN, THE
GRADUALLY
BENCH ROTATE
START YOURYOUR
WITH
SHOULDER PALMS
WIDTH TO FACE
HANDS
GRIP, OUTOUT
ELBOWSTO AS
YOURYOUSIDES
DOWN PRESS UP SIDES
AND
AT YOUR PALMS
PUSHTHE
FACING YOUR SHOULDER
CEILING, FOCUS BLADES FORWARD,
ON PULLING YOURKEEP YOURUP
ELBOWS
ANDELBOWS
LEAN IN
AWAY INLINE
WHILE WITH
ROTATING
FROM YOUR
YOURHEAD,
THE CABLE, PALMS
FOCUS ONLY
ON MOVE
TOSQUEEZING
FACE ATFLOOR
THE THE
YOUR
FOCUS ON STRETCHING YOUR ELBOW
DELTSJOINT
TRICEPS AT THE BOTTOM OF
THEFLEXING
FOCUSELBOW
ON MOVEMENT YOUR
LIGHT SETS, DRIVE DOWN ANDSPINE
IN TOWARD SIDE,
LATERALLY FLEX
ORINTO THE DIRECTION OF PULL
BRACE ADDWITHWEIGHT USE ASSISTANCE
YOUR NON-WORKING ARM, AS NEEDED
PULL YOUR ARMS
OPTIONALLY LOOP A BAND
BACK AROUND
AT YOUR SIDES THE WEIGHT TO
SWEEP THE CABLES OUT
INCREASE AND AT
TENSION BACK.THEMIND
TOP MUSCLE
FOCUS ON SQUEEZING
CONNECTIONYOURWITH
UPPERREARTRAPS AT THE TOP AND
DELTS
INITIATING THE MOVEMENT "OUT"
 THINK YOUR
BRACE ABOUTCHEST
DRIVING YOURAN
AGAINST PINKY TO YOUR
INCLINE LATERAL
BENCH, DELT
CURL WITH
SIT BACK AND
YOURDOWN,
ELBOWS 15°SLIGHTLY
TOE FLARE, DRIVE YOUR
IN FRONT OF YOUKNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
3-SECOND PAUSE. TUCK YOUR
YOUR HAMSTRINGS DURING CHIN THE
ANDECCENTRIC
RIB CAGE DOWN,
3-SECOND LOWERING
ONLY MOVE PHASE.
YOURSITHIPS.
DOWN,
USE KNEES
A PAD OUT, TORSO
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE
UPRIGHT
FOCUS ONTHE
SQUEEZING YOURWEIGHT
GLUTES
PRESS ALL WAY UP TO YOUR TOES,TO MOVE THE
STRETCH YOURWEIGHT
CALVES
TUCK ELBOWS AT BOTTOM,
AT THE A 45° ANGLE, KEEP
DON'T YOUR SCAPULAE
BOUNCE
FIRST 4 REPS MILITARY PRESS,
RETRACTED ANDLAST 4 REPS PUSH PRESS (USE
DEPRESSED
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE,
LEG DRIVE)
FOCUS LEAN YOUR TORSO FORWARD 15° THE WEIGHT
FOCUSONONSQUEEZING
SQUEEZINGYOURYOURTRICEPS
LATERAL TODELT
MOVETO MOVE THE
FOCUS ON KEEPING YOUR BACK WEIGHTFLAT, SQUEEZE YOUR GLUTES
START WITH YOUR WEAKER ANDSIDE,
ABSSTRETCH YOUR LAT AT THE
YOU CAN DO THIS TOP,
WITHPULL
DUMBBELLS
DOWN AND OR AINBARBELL, SQUEEZE
LEAN YOUR
YOURTORSO AT TO
GLUTES A 45°
KEEPANGLE,
YOURFOCUS
TORSOON PULLING THE
STABLE
SWEEP YOUR
WEIGHTARMS OUT LATERALLY,
STRAIGHT DOWN, NOT MIND
"IN"MUSCLE
ARC THE DUMBBELL
CONNECTION WITH REAR DELTSON SQUEEZING
"OUT", NOT "UP". FOCUS
ARC THE DUMBBELL "OUT",YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
ARC THE DUMBBELL "OUT",YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
YOUR BICEPS
Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
FULL
OUT2-SECOND LOWERING
OF THE BAR PRIOR TOPHASE. SIT IT
MOVING BACK
OFFAND
THE DOWN,
GROUND 15°
UPPER TOE
BACKFLARE,
ROUNDED,
DRIVEDRIVE
YOURYOUR
KNEESHIPS
OUTINTO THE PAD LIKE
LATERALLY
SIT BACK, A HIP
START WITHTHRUST WEAKER LEG
HAVE A TRAINING PARTNER PUSHYOUR
DOWN ON THE PAD DURING
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING
THE ECCENTRIC
THE ECCENTRIC
 OR MACHINE
2-SECOND HIP ABDUCTION,
LOWERING FOCUSALL
PHASE. PRESS ONTHEDRIVING
WAY UP YOUR
TO
YOUR KNEES OUT AT THE BOTTOM, DON'T
TUCKTOES,
ELBOWSSTRETCH YOUR
AT A 45° CALVES
ANGLE, SQUEEZE YOUR SHOULDER
START WITH YOURAND
BLADES PALMS BOUNCE
STAYFACING
FIRM ON IN, THE
GRADUALLY
BENCH ROTATE
START YOURYOUR
WITH
SHOULDER PALMS
WIDTH TO FACE
HANDS
GRIP, OUTOUT
ELBOWS TO AS
YOUR YOUSIDES
DOWN PRESSAND
AT YOUR UP SIDES
PALMS
PUSHTHE
FACING YOUR SHOULDER
CEILING, FOCUS BLADES FORWARD,
ON PULLING YOURKEEP YOURUP
ELBOWS
AND
LEANELBOWS
IN
AWAY INLINE
WHILEFROM WITH
ROTATING YOUR
YOURHEAD,
THE CABLE, PALMS
FOCUS ONLY
ON MOVE
TOSQUEEZING
FACE ATFLOOR
THE THE
YOUR
FOCUS ON STRETCHINGELBOW YOUR
DELTS JOINT AT THE BOTTOM OF
TRICEPS
THEFLEXING
FOCUSELBOW
ON MOVEMENT YOUR
LIGHT SETS, DRIVE DOWN ANDSPINE
IN TOWARD SIDE,
LATERALLY FLEX
ORINTO THE DIRECTION OF PULL
BRACE ADD WITHWEIGHT USE ASSISTANCE
YOUR NON-WORKING ARM, AS NEEDED
PULL YOUR ARMS
OPTIONALLY LOOP BACKA BAND
AT YOURAROUND
SIDES THE WEIGHT TO
SWEEP THE CABLES OUT
INCREASE AND AT
TENSION BACK.THEMIND
TOP MUSCLE
FOCUS ON SQUEEZINGCONNECTION YOURWITHUPPER REARTRAPS AT THE TOP AND
DELTS
THINK YOUR
ABOUT INITIATING
DRIVING THE MOVEMENT
YOUR PINKY TO YOUR"OUT"LATERAL DELT
BRACE CHEST AGAINST AN INCLINE BENCH, CURL WITH
SIT BACK AND YOURDOWN,
ELBOWS 15°SLIGHTLY
TOE FLARE, DRIVE YOUR
IN FRONT OF YOU KNEES OUT
FOCUS ON KEEPING YOUR BACK
LATERALLY FLAT, FEEL THE STRETCH IN
3-SECOND YOURPAUSE. TUCK YOUR
HAMSTRINGS CHIN THE
DURING ANDECCENTRIC
RIB CAGE DOWN,
3-SECOND LOWERING
ONLY MOVE PHASE.
YOURSITHIPS.
DOWN,USE KNEES
A PAD OUT, TORSO
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE
UPRIGHT
FOCUS ONTHE
SQUEEZING YOURWEIGHT
GLUTES
PRESS ALL WAY UP TO YOUR TOES,TO MOVE THE
STRETCH YOUR WEIGHT
CALVES
TUCK ELBOWS AT THEAT BOTTOM,
A 45° ANGLE, DON'TKEEP YOUR SCAPULAE
BOUNCE
FIRST 4 REPS MILITARY PRESS,
RETRACTED ANDLAST 4 REPS PUSH PRESS (USE
DEPRESSED
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE,
LEG DRIVE)
FOCUS LEAN YOUR TORSO FORWARD 15° THE WEIGHT
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOURTRICEPS
LATERAL TODELT
MOVE TO MOVE THE
FOCUS ON KEEPING YOUR BACK WEIGHT FLAT, SQUEEZE YOUR GLUTES
START WITH YOUR WEAKER SIDE,
AND ABSSTRETCH YOUR LAT AT THE
TOP, PULL DOWN AND IN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE
LEAN YOUR TORSO
YOUR AT TO
GLUTES A 45° ANGLE,
KEEP YOURFOCUS
TORSOON PULLING THE
STABLE
SWEEP YOUR
WEIGHTARMS OUT LATERALLY,
STRAIGHT DOWN, NOTMIND
"IN"MUSCLE
ARC THE DUMBBELL "OUT", NOT
CONNECTION "UP".
WITH REARFOCUS
DELTSON SQUEEZING
ARC THE DUMBBELL "OUT", NOT "UP".
YOUR FOREARMS FOCUS ON SQUEEZING
ARC THE DUMBBELL "OUT",
YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
YOUR BICEPS
Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
FULL
OUT2-SECOND
OF THE BAR LOWERING
PRIOR TOPHASE.
MOVINGSIT IT
BACK
OFFAND
THE DOWN,
GROUND 15°
UPPER TOEBACKFLARE,
ROUNDED,
DRIVEDRIVE
YOURYOUR
KNEESHIPSOUTINTO THE PAD LIKE
LATERALLY
SIT BACK, STARTA HIP
WITHTHRUST WEAKER LEG
HAVE A TRAINING PARTNER PUSHYOUR
DOWN ON THE PAD DURING
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING
THE ECCENTRIC
OR MACHINE
2-SECOND HIP ABDUCTION,
LOWERING THE FOCUSALL
ECCENTRIC
PHASE. PRESS ONTHE
DRIVING
WAY UPYOUR
TO
YOUR KNEES OUT
TUCKTOES,
ELBOWSSTRETCH YOUR
AT A 45° CALVES
ANGLE, AT THEYOUR
SQUEEZE BOTTOM, DON'T
SHOULDER
START WITH YOURAND
BLADES PALMS BOUNCE
STAY FACING
FIRM ONIN, THE
GRADUALLY
BENCH ROTATE
START YOURYOUR
WITH
SHOULDER PALMS
WIDTH TO FACE
HANDS
GRIP, OUTOUT
ELBOWSTO AS
YOURYOUSIDES
DOWN PRESS UP SIDES
AND
AT YOUR PALMS
PUSHTHE
FACING YOUR SHOULDER
CEILING, FOCUS BLADES FORWARD,
ON PULLING YOURKEEP YOURUP
ELBOWS
ANDELBOWS
LEAN IN
AWAY INLINE
WHILE WITH
ROTATING
FROM YOUR
YOURHEAD,
THE CABLE, PALMS
FOCUS ONLY
ON MOVE
TOSQUEEZING
FACE ATFLOOR
THE THE
YOUR
FOCUS ON STRETCHING YOUR ELBOW
DELTSJOINT
TRICEPS AT THE BOTTOM OF
THEFLEXING
FOCUSELBOW
ON MOVEMENT YOUR
LIGHT SETS, DRIVE DOWN ANDSPINE
IN TOWARD SIDE,
LATERALLY FLEX
ORINTO THE DIRECTION OF PULL
BRACE ADDWITHWEIGHT USE ASSISTANCE
YOUR NON-WORKING ARM, AS NEEDED
PULL YOUR ARMS
OPTIONALLY LOOP A BAND
BACK AROUND
AT YOUR SIDES THE WEIGHT TO
SWEEP THE CABLES OUT
INCREASE AND AT
TENSION BACK.THEMIND
TOP MUSCLE
FOCUS ON SQUEEZING
CONNECTIONYOURWITH
UPPERREARTRAPS AT THE TOP AND
DELTS
INITIATING THE MOVEMENT "OUT"
 THINK YOUR
BRACE ABOUTCHEST
DRIVING YOURAN
AGAINST PINKY TO YOUR
INCLINE LATERAL
BENCH, DELT
CURL WITH
SIT BACK AND
YOURDOWN,
ELBOWS 15°SLIGHTLY
TOE FLARE, DRIVE YOUR
IN FRONT OF YOUKNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
3-SECOND PAUSE. TUCK YOUR
YOUR HAMSTRINGS DURING CHIN THE
ANDECCENTRIC
RIB CAGE DOWN,
3-SECOND LOWERING
ONLY MOVE PHASE.
YOURSITHIPS.
DOWN,
USE KNEES
A PAD OUT, TORSO
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE
UPRIGHT
FOCUS ONTHE
SQUEEZING YOURWEIGHT
GLUTES
PRESS ALL WAY UP TO YOUR TOES,TO MOVE THE
STRETCH YOURWEIGHT
CALVES
TUCK ELBOWS AT BOTTOM,
AT THE A 45° ANGLE, KEEP
DON'T YOUR SCAPULAE
BOUNCE
FIRST 4 REPS MILITARY PRESS,
RETRACTED ANDLAST 4 REPS PUSH PRESS (USE
DEPRESSED
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE,
LEG DRIVE)
FOCUS LEAN YOUR TORSO FORWARD 15° THE WEIGHT
FOCUSONONSQUEEZING
SQUEEZINGYOURYOURTRICEPS
LATERAL TODELT
MOVETO MOVE THE
FOCUS ON KEEPING YOUR BACK WEIGHTFLAT, SQUEEZE YOUR GLUTES
START WITH YOUR WEAKER ANDSIDE,
ABSSTRETCH YOUR LAT AT THE
YOU CAN DO THIS TOP,
WITHPULL
DUMBBELLS
DOWN AND OR AINBARBELL, SQUEEZE
LEAN YOUR
YOURTORSO AT TO
GLUTES A 45°
KEEPANGLE,
YOURFOCUS
TORSOON PULLING THE
STABLE
SWEEP YOUR
WEIGHTARMS OUT LATERALLY,
STRAIGHT DOWN, NOT MIND
"IN"MUSCLE
ARC THE DUMBBELL
CONNECTION WITH REAR DELTSON SQUEEZING
"OUT", NOT "UP". FOCUS
ARC THE DUMBBELL "OUT",YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
ARC THE DUMBBELL "OUT",YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
YOUR BICEPS
Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
FULL
OUT2-SECOND LOWERING
OF THE BAR PRIOR TOPHASE. SIT IT
MOVING BACK
OFFAND
THE DOWN,
GROUND 15°
UPPER TOE
BACKFLARE,
ROUNDED,
DRIVEDRIVE
YOURYOUR
KNEESHIPS
OUTINTO THE PAD LIKE
LATERALLY
SIT BACK, A HIP
START WITHTHRUST WEAKER LEG
HAVE A TRAINING PARTNER PUSHYOUR
DOWN ON THE PAD DURING
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING
THE ECCENTRIC
THE ECCENTRIC
 OR MACHINE
2-SECOND HIP ABDUCTION,
LOWERING FOCUSALL
PHASE. PRESS ONTHEDRIVING
WAY UP YOUR
TO
YOUR KNEES OUT AT THE BOTTOM, DON'T
TUCKTOES,
ELBOWSSTRETCH YOUR
AT A 45° CALVES
ANGLE, SQUEEZE YOUR SHOULDER
START WITH YOURAND
BLADES PALMS BOUNCE
STAYFACING
FIRM ON IN, THE
GRADUALLY
BENCH ROTATE
START YOURYOUR
WITH
SHOULDER PALMS
WIDTH TO FACE
HANDS
GRIP, OUTOUT
ELBOWS TO AS
YOUR YOUSIDES
DOWN PRESSAND
AT YOUR UP SIDES
PALMS
PUSHTHE
FACING YOUR SHOULDER
CEILING, FOCUS BLADES FORWARD,
ON PULLING YOURKEEP YOURUP
ELBOWS
AND
LEANELBOWS
IN
AWAY INLINE
WHILEFROM WITH
ROTATING YOUR
YOURHEAD,
THE CABLE, PALMS
FOCUS ONLY
ON MOVE
TOSQUEEZING
FACE ATFLOOR
THE THE
YOUR
FOCUS ON STRETCHINGELBOW YOUR
DELTS JOINT AT THE BOTTOM OF
TRICEPS
THEFLEXING
FOCUSELBOW
ON MOVEMENT YOUR
LIGHT SETS, DRIVE DOWN ANDSPINE
IN TOWARD SIDE,
LATERALLY FLEX
ORINTO THE DIRECTION OF PULL
BRACE ADD WITHWEIGHT USE ASSISTANCE
YOUR NON-WORKING ARM, AS NEEDED
PULL YOUR ARMS
OPTIONALLY LOOP BACKA BAND
AT YOURAROUND
SIDES THE WEIGHT TO
SWEEP THE CABLES OUT
INCREASE AND AT
TENSION BACK.THEMIND
TOP MUSCLE
FOCUS ON SQUEEZINGCONNECTION YOURWITHUPPER REARTRAPS AT THE TOP AND
DELTS
THINK YOUR
ABOUT INITIATING
DRIVING THE MOVEMENT
YOUR PINKY TO YOUR"OUT"LATERAL DELT
BRACE CHEST AGAINST AN INCLINE BENCH, CURL WITH
SIT BACK AND YOURDOWN,
ELBOWS 15°SLIGHTLY
TOE FLARE, DRIVE YOUR
IN FRONT OF YOU KNEES OUT
FOCUS ON KEEPING YOUR BACK
LATERALLY FLAT, FEEL THE STRETCH IN
3-SECOND YOURPAUSE. TUCK YOUR
HAMSTRINGS CHIN THE
DURING ANDECCENTRIC
RIB CAGE DOWN,
3-SECOND LOWERING
ONLY MOVE PHASE.
YOURSITHIPS.
DOWN,USE KNEES
A PAD OUT, TORSO
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE
UPRIGHT
FOCUS ONTHE
SQUEEZING YOURWEIGHT
GLUTES
PRESS ALL WAY UP TO YOUR TOES,TO MOVE THE
STRETCH YOUR WEIGHT
CALVES
TUCK ELBOWS AT THEAT BOTTOM,
A 45° ANGLE, DON'TKEEP YOUR SCAPULAE
BOUNCE
FIRST 4 REPS MILITARY PRESS,
RETRACTED ANDLAST 4 REPS PUSH PRESS (USE
DEPRESSED
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE,
LEG DRIVE)
FOCUS LEAN YOUR TORSO FORWARD 15° THE WEIGHT
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOURTRICEPS
LATERAL TODELT
MOVE TO MOVE THE
FOCUS ON KEEPING YOUR BACK WEIGHT FLAT, SQUEEZE YOUR GLUTES
START WITH YOUR WEAKER SIDE,
AND ABSSTRETCH YOUR LAT AT THE
TOP, PULL DOWN AND IN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE
LEAN YOUR TORSO
YOUR AT TO
GLUTES A 45° ANGLE,
KEEP YOURFOCUS
TORSOON PULLING THE
STABLE
SWEEP YOUR
WEIGHTARMS OUT LATERALLY,
STRAIGHT DOWN, NOTMIND
"IN"MUSCLE
ARC THE DUMBBELL "OUT", NOT
CONNECTION "UP".
WITH REARFOCUS
DELTSON SQUEEZING
ARC THE DUMBBELL "OUT", NOT "UP".
YOUR FOREARMS FOCUS ON SQUEEZING
ARC THE DUMBBELL "OUT",
YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
YOUR BICEPS
Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
FULL
OUT2-SECOND
OF THE BAR LOWERING
PRIOR TOPHASE.
MOVINGSIT IT
BACK
OFFAND
THE DOWN,
GROUND 15°
UPPER TOEBACKFLARE,
ROUNDED,
DRIVEDRIVE
YOURYOUR
KNEESHIPSOUTINTO THE PAD LIKE
LATERALLY
SIT BACK, STARTA HIP
WITHTHRUST WEAKER LEG
HAVE A TRAINING PARTNER PUSHYOUR
DOWN ON THE PAD DURING
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING
THE ECCENTRIC
OR MACHINE
2-SECOND HIP ABDUCTION,
LOWERING THE FOCUSALL
ECCENTRIC
PHASE. PRESS ONTHE
DRIVING
WAY UPYOUR
TO
YOUR KNEES OUT
TUCKTOES,
ELBOWSSTRETCH YOUR
AT A 45° CALVES
ANGLE, AT THEYOUR
SQUEEZE BOTTOM, DON'T
SHOULDER
START WITH YOURAND
BLADES PALMS BOUNCE
STAY FACING
FIRM ONIN, THE
GRADUALLY
BENCH ROTATE
START YOURYOUR
WITH
SHOULDER PALMS
WIDTH TO FACE
HANDS
GRIP, OUTOUT
ELBOWSTO AS
YOURYOUSIDES
DOWN PRESS UP SIDES
AND
AT YOUR PALMS
PUSHTHE
FACING YOUR SHOULDER
CEILING, FOCUS BLADES FORWARD,
ON PULLING YOURKEEP YOURUP
ELBOWS
ANDELBOWS
LEAN IN
AWAY INLINE
WHILE WITH
ROTATING
FROM YOUR
YOURHEAD,
THE CABLE, PALMS
FOCUS ONLY
ON MOVE
TOSQUEEZING
FACE ATFLOOR
THE THE
YOUR
FOCUS ON STRETCHING YOUR ELBOW
DELTSJOINT
TRICEPS AT THE BOTTOM OF
THEFLEXING
FOCUSELBOW
ON MOVEMENT YOUR
LIGHT SETS, DRIVE DOWN ANDSPINE
IN TOWARD SIDE,
LATERALLY FLEX
ORINTO THE DIRECTION OF PULL
BRACE ADDWITHWEIGHT USE ASSISTANCE
YOUR NON-WORKING ARM, AS NEEDED
PULL YOUR ARMS
OPTIONALLY LOOP A BAND
BACK AROUND
AT YOUR SIDES THE WEIGHT TO
SWEEP THE CABLES OUT
INCREASE AND AT
TENSION BACK.THEMIND
TOP MUSCLE
FOCUS ON SQUEEZING
CONNECTIONYOURWITH
UPPERREARTRAPS AT THE TOP AND
DELTS
INITIATING THE MOVEMENT "OUT"
 THINK YOUR
BRACE ABOUTCHEST
DRIVING YOURAN
AGAINST PINKY TO YOUR
INCLINE LATERAL
BENCH, DELT
CURL WITH
SIT BACK AND
YOURDOWN,
ELBOWS 15°SLIGHTLY
TOE FLARE, DRIVE YOUR
IN FRONT OF YOUKNEES OUT
FOCUS ON KEEPING YOUR BACK FLAT, FEEL THE STRETCH IN
LATERALLY
3-SECOND PAUSE. TUCK YOUR
YOUR HAMSTRINGS DURING CHIN THE
ANDECCENTRIC
RIB CAGE DOWN,
3-SECOND LOWERING
ONLY MOVE PHASE.
YOURSITHIPS.
DOWN,
USE KNEES
A PAD OUT, TORSO
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MOVE THE
UPRIGHT
FOCUS ONTHE
SQUEEZING YOURWEIGHT
GLUTES
PRESS ALL WAY UP TO YOUR TOES,TO MOVE THE
STRETCH YOURWEIGHT
CALVES
TUCK ELBOWS AT BOTTOM,
AT THE A 45° ANGLE, KEEP
DON'T YOUR SCAPULAE
BOUNCE
FIRST 4 REPS MILITARY PRESS,
RETRACTED ANDLAST 4 REPS PUSH PRESS (USE
DEPRESSED
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE,
LEG DRIVE)
FOCUS LEAN YOUR TORSO FORWARD 15° THE WEIGHT
FOCUSONONSQUEEZING
SQUEEZINGYOURYOURTRICEPS
LATERAL TODELT
MOVETO MOVE THE
FOCUS ON KEEPING YOUR BACK WEIGHTFLAT, SQUEEZE YOUR GLUTES
START WITH YOUR WEAKER ANDSIDE,
ABSSTRETCH YOUR LAT AT THE
YOU CAN DO THIS TOP,
WITHPULL
DUMBBELLS
DOWN AND OR AINBARBELL, SQUEEZE
LEAN YOUR
YOURTORSO AT TO
GLUTES A 45°
KEEPANGLE,
YOURFOCUS
TORSOON PULLING THE
STABLE
SWEEP YOUR
WEIGHTARMS OUT LATERALLY,
STRAIGHT DOWN, NOT MIND
"IN"MUSCLE
ARC THE DUMBBELL
CONNECTION WITH REAR DELTSON SQUEEZING
"OUT", NOT "UP". FOCUS
ARC THE DUMBBELL "OUT",YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
ARC THE DUMBBELL "OUT",YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
YOUR BICEPS
Notes
DO AS MANY REPS AS POSSIBLE TO AN RPE OF 9. LEAVE ~1 REP
FULL 2-SECONDINLOWERING
THE TANK.PHASE. SIT FORM!
PERFECT BACK AND DOWN, 15°
UPPER TOE
BACKFLARE,
ROUNDED,
DRIVE YOUR KNEES OUTINTO
DRIVE YOUR HIPS THE PAD LIKE
LATERALLY
SIT BACK, A HIP
START WITHTHRUST WEAKER LEG
HAVE A TRAINING PARTNER PUSHYOUR
DOWN ON THE PAD DURING
HAVE A TRAINING PARTNER PUSH DOWN ON THE PAD DURING
THE ECCENTRIC
THE ECCENTRIC
 OR MACHINE
2-SECOND HIP ABDUCTION,
LOWERING FOCUSALL
PHASE. PRESS ONTHE
DRIVING
WAY UPYOUR
TO
YOUR TOES,REPS
STRETCH KNEES
YOUR OUT AT THE BOTTOM, DON'T
CALVES
AS MANY AS POSSIBLE. ALWAYS USE A SPOTTER AND
START WITH YOUR PALMS BOUNCE
GOOD FACING
FORM! IN, GRADUALLY ROTATE
START YOURYOUR
WITH
SHOULDER PALMS
WIDTH TO FACE
HANDS
GRIP, OUT OUT
ELBOWS TO AS
YOUR YOUSIDES
DOWN PRESS UP SIDES
AND
AT YOUR PALMS
PUSHTHE
FACING YOUR SHOULDER
CEILING, FOCUS BLADES FORWARD,
ON PULLING YOURKEEP YOURUP
ELBOWS
AND
LEANELBOWS
IN
AWAY INLINE
WHILEFROM WITH
ROTATING YOUR
YOURHEAD,
THE CABLE, PALMS
FOCUS ONLY MOVE
TOSQUEEZING
ON FACE ATFLOOR
THE THE
YOUR
FOCUS ON STRETCHINGELBOW YOUR
DELTS JOINT AT THE BOTTOM OF
TRICEPS
THEFLEXING
FOCUSELBOW
ON MOVEMENT YOUR
LIGHT SETS, DRIVE DOWN ANDSPINE
IN TOWARD SIDE,
LATERALLY FLEX
ORINTO THE DIRECTION OF PULL
BRACE ADD WITHWEIGHT USE ASSISTANCE
YOUR NON-WORKING ARM, AS NEEDED
PULL YOUR ARMS
OPTIONALLY LOOP BACKA BAND
AT YOUR AROUND
SIDES THE WEIGHT TO
SWEEP THE CABLES OUT
INCREASE TENSIONAND ATBACK.THEMIND
TOP MUSCLE
FOCUS ON SQUEEZINGCONNECTION YOURWITH UPPER REARTRAPS AT THE TOP AND
DELTS
THINK YOUR
ABOUT INITIATING
DRIVING THE MOVEMENT
YOUR PINKY "OUT"
TO YOUR LATERAL DELT
BRACE CHEST AGAINST AN INCLINE BENCH, CURL WITH
SIT BACK AND YOURDOWN,
ELBOWS 15°SLIGHTLY
TOE FLARE, DRIVE YOUR
IN FRONT OF YOUKNEES OUT
FOCUS ON KEEPING YOUR BACK
LATERALLY FLAT, FEEL THE STRETCH IN
3-SECOND YOURPAUSE. TUCK YOUR
HAMSTRINGS CHIN THE
DURING ANDECCENTRIC
RIB CAGE DOWN,
3-SECOND LOWERING
ONLY MOVE PHASE.
YOURSITHIPS.
DOWN,USE KNEES
A PAD OUT, TORSO
FOCUS ON SQUEEZING YOUR UPRIGHTHAMSTRINGS TO MOVE THE
FOCUS ONTHE
SQUEEZING YOURWEIGHT
GLUTES
PRESS ALL WAY UP TO YOUR TOES,TO MOVE THE
STRETCH YOURWEIGHT
CALVES
TUCK ELBOWS AT THEAT BOTTOM,
A 45° ANGLE, DON'TKEEP YOUR SCAPULAE
BOUNCE
FIRST 4 REPS MILITARY PRESS,
RETRACTED ANDLAST 4 REPS PUSH PRESS (USE
DEPRESSED
3-SECOND LOWERING PHASE. TUCK ELBOWS AT A 45° ANGLE,
LEG DRIVE)
FOCUS LEAN YOUR TORSO FORWARD 15° THE WEIGHT
FOCUSON ONSQUEEZING
SQUEEZINGYOUR YOURTRICEPS
LATERAL TODELT
MOVE TO MOVE THE
FOCUS ON KEEPING YOUR BACK WEIGHT FLAT, SQUEEZE YOUR GLUTES
START WITH YOUR WEAKER AND SIDE,
ABSSTRETCH YOUR LAT AT THE
TOP, PULL DOWN AND IN
YOU CAN DO THIS WITH DUMBBELLS OR A BARBELL, SQUEEZE
LEAN YOUR TORSO
YOUR AT TO
GLUTES A 45° ANGLE,
KEEP YOURFOCUS
TORSOON PULLING THE
STABLE
SWEEP YOUR
WEIGHTARMS OUT LATERALLY,
STRAIGHT DOWN, NOTMIND
"IN"MUSCLE
ARC THE DUMBBELL "OUT", NOT
CONNECTION "UP".
WITH REARFOCUS
DELTSON SQUEEZING
ARC THE DUMBBELL "OUT", NOT "UP".
YOUR FOREARMS FOCUS ON SQUEEZING
ARC THE DUMBBELL "OUT",
YOUR NOT "UP". FOCUS ON SQUEEZING
FOREARMS
YOUR BICEPS