JEFF NIP

IMPORTANT: In the light green cell below, type "kg" if u

pounds (quotation marks not
kg

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

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

Workout Exercise
BACK SQUAT
DUMBBELL INCLINE PRESS
LYING LEG CURL
LOWER FOCUSED
FULL BODY PRONATED PULLDOWN
SEATED HIP ABDUCTION
 LOWER FOCUSED
FULL BODY

SUPINATED EZ BAR CURL

STANDING CALF RAISE
BARBELL BENCH PRESS
LOW TO HIGH CABLE FLYE
BARBELL HIP THRUST OR RDL
CHEST FOCUSED
FULL BODY CHEST-SUPPORTED T-BAR ROW
ARNOLD PRESS
TRICEP PRESSDOWN
WEEK 1

HEX BAR OR SMITH MACHINE SHRUG

WEIGHTED PULL-UP
HUMBLE ROW
LEG PRESS
BACK FOCUSED
FULL BODY CABLE ROPE UPRIGHT ROW
EZ BAR SKULL CRUSHER
HAMMER CURL
BICYCLE CRUNCH
DEADLIFT
OVERHEAD PRESS
LEG EXTENSION
LOWER FOCUSED
FULL BODY 2
LOWER FOCUSED DUMBBELL LATERAL RAISE
FULL BODY 2 ROPE FACE PULL
STANDING CALF RAISE
HANGING LEG RAISE
PUSH UP

Workout Exercise

BACK SQUAT
DUMBBELL INCLINE PRESS
LYING LEG CURL
LOWER FOCUSED
FULL BODY PRONATED PULLDOWN
SEATED HIP ABDUCTION
SUPINATED EZ BAR CURL
STANDING CALF RAISE
 BARBELL BENCH PRESS
LOW TO HIGH CABLE FLYE
BARBELL HIP THRUST OR RDL
CHEST FOCUSED
FULL BODY CHEST-SUPPORTED T-BAR ROW
ARNOLD PRESS
TRICEP PRESSDOWN
WEEK 2

HEX BAR OR SMITH MACHINE SHRUG

WEIGHTED PULL-UP
HUMBLE ROW
LEG PRESS
BACK FOCUSED
FULL BODY CABLE ROPE UPRIGHT ROW
EZ BAR SKULL CRUSHER
HAMMER CURL
BICYCLE CRUNCH
RESET DEADLIFT
OVERHEAD PRESS
LEG EXTENSION
LOWER FOCUSED DUMBBELL LATERAL RAISE
FULL BODY 2 ROPE FACE PULL
LOWER FOCUSED
FULL BODY 2
STANDING CALF RAISE
HANGING LEG RAISE
PUSH UP

Workout Exercise

BACK SQUAT
DUMBBELL INCLINE PRESS
LYING LEG CURL
LOWER FOCUSED
FULL BODY PRONATED PULLDOWN
SEATED HIP ABDUCTION
SUPINATED EZ BAR CURL
STANDING CALF RAISE
BARBELL BENCH PRESS
LOW TO HIGH CABLE FLYE

CHEST FOCUSED
FULL BODY
 BARBELL HIP THRUST OR RDL
CHEST FOCUSED
FULL BODY CHEST-SUPPORTED T-BAR ROW
ARNOLD PRESS
TRICEP PRESSDOWN
Week 3
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
HUMBLE ROW
LEG PRESS
BACK FOCUSED
FULL BODY CABLE ROPE UPRIGHT ROW
EZ BAR SKULL CRUSHER
HAMMER CURL
BICYCLE CRUNCH
DEADLIFT
OVERHEAD PRESS
LEG EXTENSION
LOWER FOCUSED DUMBBELL LATERAL RAISE
FULL BODY 2 ROPE FACE PULL
STANDING CALF RAISE
HANGING LEG RAISE
 PUSH UP

Workout Exercise
BACK SQUAT
DUMBBELL INCLINE PRESS
LYING LEG CURL
LOWER FOCUSED
FULL BODY PRONATED PULLDOWN
SEATED HIP ABDUCTION
SUPINATED EZ BAR CURL
STANDING CALF RAISE
BARBELL BENCH PRESS
LOW TO HIGH CABLE FLYE
BARBELL HIP THRUST OR RDL
CHEST FOCUSED
FULL BODY CHEST-SUPPORTED T-BAR ROW
ARNOLD PRESS
EK 4
 CHEST FOCUSED
FULL BODY

TRICEP PRESSDOWN

WEEK 4
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
HUMBLE ROW
LEG PRESS
BACK FOCUSED
FULL BODY CABLE ROPE UPRIGHT ROW
EZ BAR SKULL CRUSHER
HAMMER CURL
BICYCLE CRUNCH
RESET DEADLIFT
OVERHEAD PRESS
LEG EXTENSION
LOWER FOCUSED DUMBBELL LATERAL RAISE
FULL BODY 2 ROPE FACE PULL
STANDING CALF RAISE
HANGING LEG RAISE
PUSH UP
 Workout Exercise
[TOPSET] BACK SQUAT
[BACK OFF] BACK SQUAT
BARBELL OVERHEAD PRESS
LOWER FOCUSED SWISS BALL LEG CURL
FULL BODY CHIN-UP
SEATED HIP ABDUCTION
SUPINATED EZ BAR CURL
ECCENTRIC-ACCENTUATED STANDING
CALF RAISE
BARBELL BENCH PRESS
LOW INCLINE DUMBBELL PRESS
BARBELL HIP THRUST OR RDL
CHEST FOCUSED
k 5 (Block 2)

FULL BODY DUMBBELL ROW

CABLE ROPE UPRIGHT ROW
OVERHEAD TRICEP EXTENSION
HEX BAR OR SMITH MACHINE SHRUG
Week 5 (Blo
WEIGHTED PULL-UP
BANDED CHEST-SUPPORTED T-BAR ROW
SINGLE-LEG LEG PRESS
BACK FOCUSED
FULL BODY DECLINE BENCH PRESS
CABLE LATERAL RAISE
CABLE SINGLE-ARM CURL
CABLE CRUNCH
[TOPSET] DEADLIFT
[BACK OFF] RESET DEADLIFT
OVERHEAD PRESS
LEG EXTENSION
LOWER FOCUSED
FULL BODY 2 DUMBBELL LATERAL RAISE
REVERSE PEC DECK
STANDING CALF RAISE
AB WHEEL ROLLOUT
PUSH UP
 Workout Exercise
[TOPSET] BACK SQUAT
[BACK OFF] BACK SQUAT
BARBELL OVERHEAD PRESS
LOWER FOCUSED SWISS BALL LEG CURL
FULL BODY CHIN-UP
SEATED HIP ABDUCTION
SUPINATED EZ BAR CURL
ECCENTRIC-ACCENTUATED STANDING
CALF RAISE
BARBELL BENCH PRESS
LOW INCLINE DUMBBELL PRESS
BARBELL HIP THRUST OR RDL
CHEST FOCUSED
ek 6 (Block 2)

FULL BODY DUMBBELL ROW

CABLE ROPE UPRIGHT ROW
OVERHEAD TRICEP EXTENSION
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP

BACK FOCUSED
Week 6 (Bl
BANDED CHEST-SUPPORTED T-BAR ROW
SINGLE-LEG LEG PRESS
BACK FOCUSED
FULL BODY DECLINE BENCH PRESS
CABLE LATERAL RAISE
CABLE SINGLE-ARM CURL
CABLE CRUNCH
[TOPSET] DEADLIFT
[BACK OFF] RESET DEADLIFT
OVERHEAD PRESS
LEG EXTENSION
LOWER FOCUSED
FULL BODY 2 DUMBBELL LATERAL RAISE
REVERSE PEC DECK
STANDING CALF RAISE
AB WHEEL ROLLOUT
PUSH UP
 Workout Exercise
[TOPSET] BACK SQUAT
[BACK OFF] BACK SQUAT
BARBELL OVERHEAD PRESS
LOWER FOCUSED SWISS BALL LEG CURL
FULL BODY CHIN-UP
SEATED HIP ABDUCTION
SUPINATED EZ BAR CURL
ECCENTRIC-ACCENTUATED STANDING
CALF RAISE
BARBELL BENCH PRESS
LOW INCLINE DUMBBELL PRESS
BARBELL HIP THRUST OR RDL
CHEST FOCUSED
eek 7 (Block 2)

FULL BODY DUMBBELL ROW

CABLE ROPE UPRIGHT ROW
OVERHEAD TRICEP EXTENSION
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
BANDED CHEST-SUPPORTED T-BAR ROW

BACK FOCUSED
FULL BODY
Week 7 (
SINGLE-LEG LEG PRESS
BACK FOCUSED
FULL BODY DECLINE BENCH PRESS
CABLE LATERAL RAISE
CABLE SINGLE-ARM CURL
CABLE CRUNCH
[TOPSET] DEADLIFT
[BACK OFF] RESET DEADLIFT
OVERHEAD PRESS
LEG EXTENSION
LOWER FOCUSED
FULL BODY 2 DUMBBELL LATERAL RAISE
REVERSE PEC DECK
STANDING CALF RAISE
AB WHEEL ROLLOUT
PUSH UP
 Workout Exercise
[TOPSET] BACK SQUAT
[BACK OFF] BACK SQUAT
BARBELL OVERHEAD PRESS
LOWER FOCUSED SWISS BALL LEG CURL
FULL BODY CHIN-UP
SEATED HIP ABDUCTION
SUPINATED EZ BAR CURL
ECCENTRIC-ACCENTUATED STANDING
CALF RAISE
BARBELL BENCH PRESS
LOW INCLINE DUMBBELL PRESS
BARBELL HIP THRUST OR RDL
CHEST FOCUSED
Week 8 (Block 2)

FULL BODY DUMBBELL ROW

CABLE ROPE UPRIGHT ROW
OVERHEAD TRICEP EXTENSION
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
BANDED CHEST-SUPPORTED T-BAR ROW
SINGLE-LEG LEG PRESS
BACK FOCUSED
FULL BODY
Week 8
BACK FOCUSED
FULL BODY DECLINE BENCH PRESS
CABLE LATERAL RAISE
CABLE SINGLE-ARM CURL
CABLE CRUNCH
[TOPSET] DEADLIFT
[BACK OFF] RESET DEADLIFT
OVERHEAD PRESS
LEG EXTENSION
LOWER FOCUSED
FULL BODY 2 DUMBBELL LATERAL RAISE
REVERSE PEC DECK
STANDING CALF RAISE
AB WHEEL ROLLOUT
PUSH UP

Workout Exercise
 BACK SQUAT
BARBELL BENCH PRESS
LYING LEG CURL
LOWER FOCUSED
FULL BODY PRONATED PULLDOWN
SEATED HIP ABDUCTION
SUPINATED EZ BAR CURL
STANDING CALF RAISE
BARBELL BENCH PRESS
EEK 9 (Block 3) - Deload

LOW TO HIGH CABLE FLYE

DEADLIFT
CHEST FOCUSED
FULL BODY CHEST-SUPPORTED T-BAR ROW
DUMBBELL LATERAL RAISE
TRICEP PRESSDOWN
HEX BAR OR SMITH MACHINE SHRUG
WIIDE GRIP LAT PULLDOWN
CHEST-SUPPORTED T-BAR ROW
LEG PRESS
BACK FOCUSED
FULL BODY CABLE ROPE UPRIGHT ROW
EZ BAR SKULL CRUSHER
 BACK FOCUSED
FULL BODY

WEEK 9
HAMMER CURL
BICYCLE CRUNCH
DEADLIFT
OVERHEAD PRESS
LEG EXTENSION
LOWER FOCUSED DUMBBELL LATERAL RAISE
FULL BODY 2 ROPE FACE PULL
STANDING CALF RAISE
CABLE CRUNCH
PUSH UP

Workout Exercise
TOPSET: BACK SQUAT
BACK SQUAT
DUMBBELL INCLINE PRESS
LOWER FOCUSED
FULL BODY
 LOWER FOCUSED LYING LEG CURL
FULL BODY PRONATED PULLDOWN
SEATED HIP ABDUCTION
SUPINATED EZ BAR CURL
STANDING CALF RAISE
Week 10 (Block 3) - AMRAPs
BARBELL BENCH PRESS
BARBELL BENCH PRESS
LOW TO HIGH CABLE FLYE
CHEST FOCUSED BARBELL HIP THRUST OR RDL
FULL BODY CHEST-SUPPORTED T-BAR ROW
ARNOLD PRESS
TRICEP PRESSDOWN
HEX BAR OR SMITH MACHINE SHRUG
WEIGHTED PULL-UP
HUMBLE ROW
LEG PRESS
BACK FOCUSED
FULL BODY CABLE ROPE UPRIGHT ROW
EZ BAR SKULL CRUSHER
HAMMER CURL
 FULL BODY

Week 1
BICYCLE CRUNCH
DEADLIFT
RESET DEADLIFT
OVERHEAD PRESS
LEG EXTENSION
LOWER FOCUSED
FULL BODY 2 DUMBBELL LATERAL RAISE
ROPE FACE PULL
STANDING CALF RAISE
CABLE CRUNCH
PUSH UP
 JEFF NIPPARD'S FULL BODY - 4X/WEEK SPREADSHEET

cell below, type "kg" if using kilograms or type "lbs" if using

ds (quotation marks not included)
kg

Squat Bench Deadlift OHP

110 100 160 60

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / %

3 4 4 85 77.5%
2 3 8 RPE8
1 3 10 RPE6
1 3 10 RPE7
1 3 20 RPE7
1 3 15/15 RPE9
1 3 8 RPE7
3 3 3 85 85%
0 3 15 RPE8
2 4 12 RPE6
1 3 15 RPE6
0 3 10 RPE7
0 3 15 RPE7
1 3 12 RPE6
2 3 6 RPE8
1 3 10 RPE8
2 3 15 RPE6
0 3 10 RPE7
1 3 15 RPE7
0 3 8 RPE9
1 3 15 RPE7
3 4 2 135 85%
3 4 6 45 75%
1 3 15 RPE7
 1 3 20 RPE7
1 3 20 RPE7
1 3 12 RPE7
1 3 12 RPE7
0 2 RPE only RPE6

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / %

3 3 6 85 77.5%
2 3 8 RPE8
1 3 10 RPE6
1 3 10 RPE7
1 3 20 RPE7
1 3 15/15 RPE9
1 3 8 RPE7
3 3 5 80 80%
0 3 15 RPE8
2 4 12 RPE6
1 3 15 RPE6
0 3 10 RPE7
0 3 15 RPE7
1 3 12 RPE6
2 3 6 RPE9
1 3 10 RPE8
2 3 15 RPE6
0 3 10 RPE7
1 3 15 RPE7
0 3 8 RPE9
1 3 15 RPE7
3 3 5 127.5 80%
3 4 10 40 65%
1 3 15 RPE7
1 3 20 RPE7
1 3 20 RPE7
 1 3 12 RPE7
1 3 12 RPE7
0 2 RPE only RPE6

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / %

3 4 4 87.5 80%
2 3 8 RPE9
1 3 10 RPE7
1 3 10 RPE7
1 3 20 RPE7
1 3 15/15 RPE10
1 3 8 RPE7
3 3 3 85 85%
0 3 15 RPE9
2 4 12 RPE7
1 3 15 RPE7
0 3 10 RPE7
0 3 15 RPE7
1 3 12 RPE7
2 3 6 RPE9
1 3 10 RPE9
2 3 15 RPE7
0 3 10 RPE7
1 3 15 RPE7
0 3 8 RPE9
1 3 15 RPE7
3 4 2 140 87.5%
3 4 6 47.5 77.5%
1 3 15 RPE7
1 3 20 RPE7
1 3 20 RPE7
1 3 12 RPE7
1 3 12 RPE7
 0 2 RPE only RPE7

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / %

3 3 5 87.5 80%
2 3 8 RPE9
1 3 10 RPE8
1 3 10 RPE8
1 3 20 RPE8
1 3 15/15 RPE10
1 3 8 RPE8
3 3 5 80 80%
0 3 15 RPE9
2 4 12 RPE8
1 3 15 RPE8
0 3 10 RPE8
0 3 15 RPE8
1 3 12 RPE8
2 3 6 RPE9
1 3 10 RPE9
2 3 15 RPE8
0 3 10 RPE8
1 3 15 RPE8
0 3 8 RPE9
1 3 15 RPE8
3 3 5 127.5 80%
3 4 10 40 67.5%
1 3 15 RPE8
1 3 20 RPE8
1 3 20 RPE8
1 3 12 RPE8
1 3 12 RPE8
0 2 RPE only RPE8
Warmup Sets Working Sets Reps / Duration Load (kg) RPE / %
3 1 3-5 97.5 87.5%
0 2 5 82.5 75%
2 4 6 47.5 80%
1 3 10 RPE7
1 3 8 RPE7
1 4 20 RPE7
1 4 10+2 RPE10
1 3 8 RPE7
3 3 3 87.5 87.5%
0 3 15 RPE8
2 4 12 RPE7
1 4 12 RPE7
0 3 10 RPE7
0 4 15 RPE7
1 3 12 RPE7
2 3 6 RPE9
1 4 10 RPE8
2 4 15 RPE7
2 4 8 RPE7
1 3 8 RPE8
0 4 8 RPE7
1 3 15 RPE7
3 1 2 145 90%
0 3 2 127.5 80%
3 4 8 47.5 80%
1 4 12 RPE7
1 3 20 RPE7
1 3 20 RPE7
1 3 12 RPE7
1 3 6 RPE7
0 2 RPE only RPE7
Warmup Sets Working Sets Reps / Duration Load (kg) RPE / %
3 1 2 100 90%
0 2 3 92.5 85%
2 4 8 45 75%
1 3 10 RPE7
1 3 8 RPE7
1 4 20 RPE7
1 4 10+2 RPE10
1 3 8 RPE7
3 3 5 85 85%
0 3 15 RPE8
2 4 12 RPE7
1 4 12 RPE7
0 4 10 RPE7
0 4 15 RPE7
1 3 12 RPE7
2 4 6 RPE9
1 4 10 RPE8
2 4 15 RPE7
2 4 8 RPE7
1 3 8 RPE8
0 4 8 RPE7
1 3 15 RPE7
3 1 4 135 85%
0 3 4 120 75%
3 4 4 50 82.5%
1 4 12 RPE7
1 3 20 RPE7
1 3 20 RPE7
1 3 12 RPE7
1 3 12 RPE7
0 2 RPE only RPE7
Warmup Sets Working Sets Reps / Duration Load (kg) RPE / %
3 1 6-8 87.5 80%
0 2 8 77.5 70%
2 4 10 40 65%
1 3 10 RPE8
1 3 8 RPE8
1 4 20 RPE8
1 4 10+2 RPE10
1 3 8 RPE8
3 3 10 75 75%
0 3 15 RPE8
2 4 12 RPE8
1 4 12 RPE8
0 4 10 RPE8
0 4 15 RPE8
1 3 12 RPE8
2 3 6 RPE9
1 4 10 RPE8
2 4 15 RPE8
2 4 8 RPE7
1 3 8 RPE8
0 4 8 RPE8
1 3 15 RPE8
3 1 6 127.5 80%
0 3 6 112.5 70%
3 4 6 47.5 80%
1 4 12 RPE8
1 3 20 RPE8
1 3 20 RPE8
1 3 12 RPE8
1 3 12 RPE8
0 2 RPE only RPE8
Warmup Sets Working Sets Reps / Duration Load (kg) RPE / %
3 1 2 102.5 92.5%
0 2 2 92.5 85%
2 4 5 47.5 80%
1 3 10 RPE8
1 3 8 RPE8
1 4 20 RPE8
1 4 10+2 RPE10
1 3 8 RPE8
3 4 2 90 90%
0 3 15 RPE8
2 4 12 RPE8
1 4 12 RPE8
0 4 10 RPE8
0 4 15 RPE8
1 3 12 RPE8
2 4 6 RPE9
1 4 10 RPE8
2 4 15 RPE8
 2 4 8 RPE8
1 3 8 RPE8
0 4 8 RPE8
1 3 15 RPE8
3 1 2 152.5 95%
0 1 3 135 85%
3 5 3 52.5 87.5%
1 4 12 RPE8
1 3 20 RPE8
1 3 20 RPE8
1 3 12 RPE8
1 3 12 RPE8
0 2 RPE only RPE8

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / %

3 4 4 82.5 75%
2 3 4 70 70%
1 3 10 RPE6
1 3 10 RPE6
1 3 20 RPE6
1 3 10 RPE6
1 3 8 RPE6
3 3 3 80 80%
0 3 15 RPE6
2 3 3 120 75%
1 3 15 RPE6
0 3 10 RPE6
0 3 15 RPE6
1 3 12 RPE6
2 3 6 RPE6
1 3 10 RPE6
2 3 12 RPE6
0 3 10 RPE6
1 3 15 RPE6
 0 3 8 RPE6
1 3 15 RPE6
3 3 2 127.5 80%
3 4 6 45 75%
1 3 15 RPE6
1 3 20 RPE6
1 3 20 RPE6
1 3 12 RPE6
1 3 12 RPE6
0 2 RPE only RPE6

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / %

3 1 AMRAP 100 90%
0 2 6 82.5 75%
2 3 8 RPE5
1 3 10 RPE8
1 3 10 RPE8
1 3 20 RPE8
1 3 10 RPE9
1 3 8 RPE8
3 1 AMRAP 90 90%
0 2 5 75 75%
0 3 15 RPE9
2 4 12 RPE5
1 3 15 RPE8
0 3 10 RPE8
0 3 15 RPE9
1 3 12 RPE10
2 3 6 RPE9
1 3 10 RPE 8
2 3 15 RPE8
0 3 10 RPE8
1 3 15 RP8
0 3 8 RPE10
1 3 15 RPE8
3 1 AMRAP 145 90%
3 2 5 120 75%
3 4 10 45-47.5 75-80%
1 3 15 RPE8
1 3 20 RPE8
1 3 20 RPE8
1 3 12 RPE8
1 3 12 RPE6
0 2 AMRAP RPE 10
DSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Rest Notes
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-3 min ~45 degree incline, mind muscle connection with upper pecs
1-2 min Focus on squeezing your hamstrings to move the weight
2-3 min Pull your elbows down and in
1-2 min Focus on driving your knees out
1-2 min Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
1-2 min 1-2 second pause at the bottom of each rep
2-4 min Set up a comfortable arch, 1-2 second pause on chest, explode
Start with your hands out towith
off chest yourmaxsides and palms facing the
force
1-2 min ceiling, focus on pulling your elbows up and in while rotating your
Hip thrust if glutes are priority,
palms RDLthe
to face if hamstrings
floor are priority for
2-3 min you.shoulder
Focus onbladesmind muscle connection.
1-3 min Squeeze your together at the top, let them
roundinforward
Start with your elbows front ofat theand
you bottom
palms facing in. Rotate
1-3 min the dumbbells so that your palms face forward as you press.
1-2 min Focus on squeezing your triceps to move the weight
1-2 min Shrug up and in, pull shoulders up to ears!
2-3 min 1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
2-3 min https://www.instagram.com/p/B5ni85NBT1M/
2-3 min Low/medium/high foot placement, don't allow your lower back
to round
1-2 min Focus on squeezing the upper traps at the top
1-2 min Arc the bar back behind your head, keep constant tension on
1-2 min 3-second eccentric. Arch thetriceps dumbbell "out" not "up", focus on
1-2 min Focus on flexing andsqueezing
rotating your yourspine,
forearmsbring your left elbow to
3-5 min Brace your lats,right
chestknee,
tall, right elbowpull
hips high, to left
the knee
slack out of the bar
prior to
Squeeze your glutes to keep
moving yourit off theupright,
torso ground clear your head
2-3 min out of the way, press up and slightly back
1-2 min Focus on squeezing your quads to move the weight
1-2 min Raise the dumbbell "out" not "up", mind muscle connection with
1-2 min Pull your elbows up andmiddle fibers your shoulder blades
out, squeeze
together
1-2 min Press onto your toes
1-2 min Roll hips "up" as you squeeze lower abs, avoid swinging
1-2 min Perform as many reps as you can to hit target RPE

Rest Notes

2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-3 min ~45 degree incline, mind muscle connection with upper pecs
1-2 min Focus on squeezing your hamstrings to move the weight
2-3 min Pull your elbows down and in
1-2 min Focus on driving your knees out
1-2 min Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
1-2 min 1-2 second pause at the bottom of each rep
2-4 min Set up a comfortable arch, 1-2 second pause on chest, explode
Start with your hands out towith
off chest yourmax sides and palms facing the
force
1-2 min ceiling, focus on pulling your elbows up and in while rotating your
2-3 min Hip thrust if glutes are priority,
palms RDLthe
to face if hamstrings
floor are priority for
you.shoulder
Squeeze your Focus onbladesmind muscle
together connection.
at the top, let them
1-3 min
roundinforward
Start with your elbows front ofat youtheandbottom
palms facing in. Rotate
1-3 min the dumbbells so that your palms face forward as you press.
1-2 min Focus on squeezing your triceps to move the weight
1-2 min Shrug up and in, pull shoulders up to ears!
2-3 min 1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
2-3 min https://www.instagram.com/p/B5ni85NBT1M/
2-3 min Low/medium/high foot placement, don't allow your lower back
to round
1-2 min Focus on squeezing the upper traps at the top
1-2 min Arc the bar back behind your head, keep constant tension on
1-2 min 3-second eccentric. Arch thetriceps dumbbell "out" not "up", focus on
1-2 min Focus on flexing andsqueezing
rotating your yourspine,
forearmsbring your left elbow to
3-5 min Brace your lats,right
chestknee,
tall, right elbowpull
hips high, to left
the knee
slack out of the bar
prior to
Squeeze your glutes to keep
moving yourit off theupright,
torso ground clear your head
2-3 min out of the way, press up and slightly back
1-2 min Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
1-2 min
1-2 min Pull your elbows up andmiddle fibers your shoulder blades
out, squeeze
together
1-2 min Press onto your toes
1-2 min Roll hips "up" as you squeeze lower abs, avoid swinging
1-2 min Perform as many reps as you can to hit target RPE

Rest Notes

2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-3 min ~45 degree incline, mind muscle connection with upper pecs
1-2 min Focus on squeezing your hamstrings to move the weight
2-3 min Pull your elbows down and in
1-2 min Focus on driving your knees out
1-2 min Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
1-2 min 1-2 second pause at the bottom of each rep
2-4 min Set up a comfortable arch, 1-2 second pause on chest, explode
Start with your hands out towith
off chest yourmax
sides and palms facing the
force
1-2 min ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
2-3 min Hip thrust if glutes are priority, RDL if hamstrings are priority for
you.shoulder
Squeeze your Focus onbladesmind muscle
together connection.
at the top, let them
1-3 min
roundinforward
Start with your elbows front ofat youtheand
bottom
palms facing in. Rotate
1-3 min the dumbbells so that your palms face forward as you press.
1-2 min Focus on squeezing your triceps to move the weight
1-2 min Shrug up and in, pull shoulders up to ears!
2-3 min 1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
2-3 min https://www.instagram.com/p/B5ni85NBT1M/
2-3 min Low/medium/high foot placement, don't allow your lower back
to round
1-2 min Focus on squeezing the upper traps at the top
1-2 min Arc the bar back behind your head, keep constant tension on
3-second eccentric. Arch thetriceps dumbbell "out" not "up", focus on
1-2 min
1-2 min Focus on flexing andsqueezing
rotating youryourspine,
forearms
bring your left elbow to
3-5 min Brace your lats,right
chestknee,
tall, right elbowpull
hips high, to left
the knee
slack out of the bar
prior to
Squeeze your glutes to keep
moving yourit off theupright,
torso ground clear your head
2-3 min out of the way, press up and slightly back
1-2 min Focus on squeezing your quads to move the weight
1-2 min Raise the dumbbell "out" not "up", mind muscle connection with
1-2 min Pull your elbows up andmiddle fibers your shoulder blades
out, squeeze
together
1-2 min Press onto your toes
1-2 min Roll hips "up" as you squeeze lower abs, avoid swinging
1-2 min Perform as many reps as you can to hit target RPE

Rest Notes
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-3 min ~45 degree incline, mind muscle connection with upper pecs
1-2 min Focus on squeezing your hamstrings to move the weight
2-3 min Pull your elbows down and in
1-2 min Focus on driving your knees out
1-2 min Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
1-2 min 1-2 second pause at the bottom of each rep
2-4 min Set up a comfortable arch, 1-2 second pause on chest, explode
Start with your hands out towith
off chest yourmax
sides and palms facing the
force
1-2 min ceiling, focus on pulling your elbows up and in while rotating your
2-3 min Hip thrust if glutes are priority,
palms RDLthe
to face if hamstrings
floor are priority for
you.shoulder
Squeeze your Focus onblades
mind muscle
together connection.
at the top, let them
1-3 min roundinforward
1-3 min Start with your elbows front ofat theand
you bottom
palms facing in. Rotate
the dumbbells so that your palms face forward as you press.
1-2 min Focus on squeezing your triceps to move the weight
1-2 min Shrug up and in, pull shoulders up to ears!
2-3 min 1.5x shoulder width grip, pull your chest to the bar
2-3 min pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower back
2-3 min to round
1-2 min Focus on squeezing the upper traps at the top
Arc the bar back behind your head, keep constant tension on
1-2 min
1-2 min 3-second eccentric. Arch thetricepsdumbbell "out" not "up", focus on
Focus on flexing andsqueezing
rotating youryourspine,
forearms
bring your left elbow to
1-2 min
3-5 min Brace your lats,right
chestknee,
tall, right elbowpull
hips high, to left
the knee
slack out of the bar
prior to
Squeeze your glutes to keep
moving yourit off theupright,
torso ground clear your head
2-3 min out of the way, press up and slightly back
1-2 min Focus on squeezing your quads to move the weight
1-2 min Raise the dumbbell "out" not "up", mind muscle connection with
1-2 min Pull your elbows up andmiddle fibers your shoulder blades
out, squeeze
together
1-2 min Press onto your toes
1-2 min Roll hips "up" as you squeeze lower abs, avoid swinging
1-2 min Perform as many reps as you can to hit target RPE
 Rest Notes
If you're feeling confident and strong, go for 5 reps. If you feel
2-4 min less strong, play it safe with 3-4 reps.
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes to keep your torso upright, clear your head
2-3 min out of the way, press up
1-2 min Prevent your hips from touching theand slightly
ground. Digback
your heels into
the ball
2-3 min 1.5x shoulder width grip, pull your chest to the bar
1-2 min Focus on driving your knees out
10 reps with good control + 2 reps with moderate
1-2 min cheating/momentum
1-2 min Press onto your toes. 4-second eccentric
2-4 min Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
1-2 min 15° bench angle. Tuck your elbows
2-3 min Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
1-3 min Pull the dumbbell to your hip
1-2 min Focus on squeezing the upper traps at the top
1-2 min Focus on squeezing your triceps to move the weight
1-2 min Shrug up and in, pull shoulders up to ears!
2-3 min 1.5x shoulder width grip, pull your chest to the bar
2-3 min Be explosive at the bottom, drive elbows back hard!
2-3 min Low/medium/high foot placement, don't allow your lower back
to round
2-3 min Constant tension reps, touch bar to chest
1-2 min Swing the weight "out", not "up"
1-2 min Keep your shoulder joint hyperextended (elbow behind torso)
1-2 min Focus on flexing your spine. Avoid yanking with your arms
3-5 min Brace your lats, chest tall, hips high, pull the slack out of the bar
Brace your lats, prior
chestto moving
tall, it offpull
hips high, the the
ground
slack out of the bar
3-5 min prior to
to keep
moving it off theupright,
ground clear your head
2-3 min Squeeze your glutes your torso
out of the way, press up and slightly back
1-2 min Focus on squeezing your quads to move the weight
1-2 min Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
1-2 min Swing the weight "out", not "back"
1-2 min 1-2 second pause at the bottom of each rep
1-2 min Squeeze your glutes, don't pull from your arms
1-2 min Perform as many reps as you can to hit target RPE
 Rest Notes
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-3 min Squeeze your glutes to keep your torso upright, clear your head
Prevent your out of the
hips fromway, press up
touching theand slightly
ground. Digback
your heels into
1-2 min the ball
2-3 min 1.5x shoulder width grip, pull your chest to the bar
1-2 min Focus on driving your knees out
1-2 min 10 reps with good control + 2 reps with moderate
cheating/momentum
1-2 min Press onto your toes. 4-second eccentric
2-4 min Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
1-2 min 15° bench angle. Tuck your elbows
2-3 min Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
1-3 min Pull the dumbbell to your hip
1-2 min Focus on squeezing the upper traps at the top
1-2 min Focus on squeezing your triceps to move the weight
1-2 min Shrug up and in, pull shoulders up to ears!
2-3 min 1.5x shoulder width grip, pull your chest to the bar
2-3 min Be explosive at the bottom, drive elbows back hard!
2-3 min Low/medium/high foot placement, don't allow your lower back
to round
2-3 min Constant tension reps, touch bar to chest
1-2 min Swing the weight "out", not "up"
1-2 min Keep your shoulder joint hyperextended (elbow behind torso)
1-2 min Focus on flexing your spine. Avoid yanking with your arms
Brace your lats, chest tall, hips high, pull the slack out of the bar
3-5 min
3-5 min Brace your lats, prior
chestto moving
tall, it offpull
hips high, the the
ground
slack out of the bar
prior to
Squeeze your glutes to keep
moving it off
your theupright,
torso ground clear your head
2-3 min out of the way, press up and slightly back
1-2 min Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
1-2 min middle fibers
1-2 min Swing the weight "out", not "back"
1-2 min 1-2 second pause at the bottom of each rep
1-2 min Squeeze your glutes, don't pull from your arms
1-2 min Perform as many reps as you can to hit target RPE
 Rest Notes
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes to keep your torso upright, clear your head
2-3 min out of the way, press up
1-2 min Prevent your hips from touching theand slightly
ground. Digback
your heels into
the ball
2-3 min 1.5x shoulder width grip, pull your chest to the bar
1-2 min Focus on driving your knees out
10 reps with good control + 2 reps with moderate
1-2 min cheating/momentum
1-2 min Press onto your toes. 4-second eccentric
Elbows at a 45° angle. Squeeze your shoulder blades and stay
2-4 min firm on the bench
1-2 min 15° bench angle. Tuck your elbows
2-3 min Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
1-3 min Pull the dumbbell to your hip
1-2 min Focus on squeezing the upper traps at the top
1-2 min Focus on squeezing your triceps to move the weight
1-2 min Shrug up and in, pull shoulders up to ears!
2-3 min 1.5x shoulder width grip, pull your chest to the bar
2-3 min Be explosive at the bottom, drive elbows back hard!
2-3 min Low/medium/high foot placement, don't allow your lower back
to round
2-3 min constant tension reps, touch bar to chest
1-2 min Swing the weight "out", not "up"
1-2 min Keep your shoulder joint hyperextended (elbow behind torso)
1-2 min Focus on flexing your spine. Avoid yanking with your arms
3-5 min Brace your lats, chest tall, hips high, pull the slack out of the bar
Brace your lats, prior
chestto moving
tall, it offpull
hips high, the the
ground
slack out of the bar
3-5 min prior to
to keep
moving it off theupright,
ground clear your head
2-3 min Squeeze your glutes your torso
out of the way, press up and slightly back
1-2 min Focus on squeezing your quads to move the weight
1-2 min Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
1-2 min Swing the weight "out", not "back"
1-2 min 1-2 second pause at the bottom of each rep
1-2 min Squeeze your glutes, don't pull from your arms
1-2 min Perform as many reps as you can to hit target RPE
 Rest Notes
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-3 min Squeeze your glutes to keep your torso upright, clear your head
Prevent your out of the
hips fromway, press up
touching theand slightly
ground. Digback
your heels into
1-2 min the ball
2-3 min 1.5x shoulder width grip, pull your chest to the bar
1-2 min Focus on driving your knees out
1-2 min 10 reps with good control + 2 reps with moderate
cheating/momentum
1-2 min Press onto your toes. 4-second eccentric
2-4 min Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
1-2 min 15° bench angle. Tuck your elbows
2-3 min Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
1-3 min Pull the dumbbell to your hip
1-2 min Focus on squeezing the upper traps at the top
1-2 min Focus on squeezing your triceps to move the weight
1-2 min shrug up and in, pull shoulders up to ears!
2-3 min 1.5x shoulder width grip, pull your chest to the bar
2-3 min Be explosive at the bottom, drive elbows back hard!
2-3 min Low/medium/high foot placement, don't allow your lower back
to round
2-3 min Constant tension reps, touch bar to chest
1-2 min Swing the weight "out", not "up"
1-2 min Keep your shoulder joint hyperextended (elbow behind torso)
1-2 min Focus on flexing your spine. Avoid yanking with your arms
Brace your lats, chest tall, hips high, pull the slack out of the bar
3-5 min
3-5 min Brace your lats, prior
chestto moving
tall, it offpull
hips high, the the
ground
slack out of the bar
prior to
Squeeze your glutes to keep
moving it off
your theupright,
torso ground clear your head
2-3 min out of the way, press up and slightly back
1-2 min Focus on squeezing your quads to move the weight
Raise the dumbbell "out" not "up", mind muscle connection with
1-2 min middle fibers
1-2 min Swing the weight "out", not "back"
1-2 min 1-2 second pause at the bottom of each rep
1-2 min Squeeze your glutes, don't pull from your arms
1-2 min Perform as many reps as you can to hit target RPE

Rest Notes
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-3 min Speed reps - press bar explosively off chest
1-2 min Focus on squeezing your hamstrings to move the weight
2-3 min Pull your elbows down and in
1-2 min Focus on driving your knees out
1-2 min Dropset. Press your pinky into the bar harder than your pointer
finger
1-2 min 1-2 second pause at the bottom of each rep
2-4 min Elbows at a 45° angle. Squeeze your shoulder blades and stay
Start with your handsfirmout on
to your sides and palms facing the
the bench
1-2 min ceiling, focus on pulling your elbows up and in while rotating your
2-3 min palms
Explosive reps off the to face
floor the floor
- should feel light and fast
Squeeze your shoulder blades together at the top, let them
1-3 min round
1-3 min Raise the dumbbell "out"forward
not "up",at mind
the bottom
muscle connection with
middle fibers
1-2 min Focus on squeezing your triceps to move the weight
1-2 min Shrug up and in, pull shoulders up to ears!
2-3 min Pull with your chest to the bar
2-3 min Focus on retraction, transverse abduction
2-3 min Low/medium/high foot placement, don't allow your lower back
to round
1-2 min Focus on squeezing the upper traps at the top
1-2 min Arc the bar back behind your head, keep constant tension on
triceps
1-2 min 3-second eccentric. Arch the dumbbell "out" not "up", focus on
1-2 min Focus on flexing andsqueezing
rotating youryourspine,
forearms
bring your left elbow to
3-5 min Brace your lats,right knee,
chest tall, right elbowpull
hips high, to left
the knee
slack out of the bar
prior to
Squeeze your glutes to keep
moving yourit off theupright,
torso ground clear your head
2-3 min
out of the way, press up and slightly back
1-2 min Focus on squeezing your quads to move the weight
1-2 min Raise the dumbbell "out" not "up", mind muscle connection with
Pull your elbows up andmiddle fibers your shoulder blades
out, squeeze
1-2 min together
1-2 min 1-2 second pause at the bottom of each rep
1-2 min Focus on flexing your lower back
1-2 min Perform as many reps as you can to hit target RPE

Rest Notes
2-4 min As many reps as possible (AMRAP) - Always use a spotter and
good technique
2-4 min Sit back and down, 15° toe flare, drive your knees out laterally
2-3 min Very light weight - avoid interference with bench AMRAP
tomorrow
1-2 min Focus on squeezing your hamstrings to move the weight
2-3 min Pull your elbows down and in
1-2 min Focus on driving your knees out
1-2 min Dropset. Press your pinky into the bar harder than your pointer
finger
1-2 min 1-2 second pause at the bottom of each rep
2-4 min As many reps as possible (AMRAP) - Always use a spotter and
good technique
Elbows at a 45° angle. Squeeze your shoulder blades and stay
2-4 min Start with your handsfirmout on
to your sides and palms facing the
the bench
1-2 min ceiling, focus on pulling your elbows up and in while rotating your
Very light weight to avoid
palmsinterference with deadlift AMRAPs on
to face the floor
2-3 min Daytogether
4
1-3 min Squeeze your shoulder blades at the top, let them
roundinforward
Start with your elbows front ofat
youtheand
bottom
palms facing in. Rotate
1-3 min the dumbbells so that your palms face forward as you press.
1-2 min Focus on squeezing your triceps to move the weight
1-2 min Shrug up and in, pull shoulders up to ears!
2-3 min Pull with your chest to the bar
2-3 min Pin your lower chest against the top of an incline bench:
https://www.instagram.com/p/B5ni85NBT1M/
Low/medium/high foot placement, don't allow your lower back
2-3 min to round
1-2 min Focus on squeezing the upper traps at the top
Arc the bar back behind your head, keep constant tension on
1-2 min
1-2 min 3-second eccentric. Arch thetriceps
dumbbell "out" not "up", focus on
squeezing your forearms
1-2 min Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
3-5 min As many reps as possible (AMRAP) - Always use good technique
3-5 min Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to
Squeeze your glutes to keep
moving it off
your theupright,
torso ground clear your head
2-3 min
out of the way, press up and slightly back
1-2 min Focus on squeezing your quads to move the weight
1-2 min Raise the dumbbell "out" not "up", mind muscle connection with
Pull your elbows up andmiddle fibers your shoulder blades
out, squeeze
1-2 min together
1-2 min Press onto your toes
1-2 min Focus on flexing your lower back
1-2 min Squeeze your pecs