Week 1

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 3:

FULL BODY 4:

Week 2

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
 Week 3

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

Week 4

FULL BODY 1:

FULL BODY 2:
 FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

Week 5: Semi-Deload

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 4:

Week 6

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

Week 7

FULL BODY 1:
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

Week 8

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
 FULL BODY 3:

FULL BODY 4:

Week 9: Taper Week

FULL BODY 1:

FULL BODY 2:

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

What week to run?

- Run Week 10A only if you have competitive pow
- Run Week 10B if you have mostly bodybuilding a

MAX TESTIN
Week 10A: Max Testing

SQUAT TEST:

BENCH TEST:

DEADLIFT TEST:
 MAX TESTIN
Week 10B: AMRAP
Testing
SQUAT TEST:

BENCH TEST:

DEADLIFT TEST:
 Jeff Nippa

IMPORTANT: In the light

or type "lbs" if using

IMPORTANT: On the right, enter your CURRENT 1 rep max

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

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Close Grip Bench Press 3
Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0
Hanging Leg Raise 0
Barbell Bench Press 4
Anderson Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

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

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Barbell Pin Bench Press 3
Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0
Hanging Leg Raise 0
Barbell Bench Press 4
Barbell Box Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

Deadlift 4
Touch-And-Go Deadlift 0
Barbell Overhead Press 3
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Standing Calf Raise 1
Back Squat 4
Strict Bench Press 4
Barbell Bench Press 0
Helms Row 1
Seated Leg Curl 1
Hip Abduction 0
 Exercise Warm-up Sets
Back Squat (Top Single) 4
Back Squat 0
Close Grip Bench Press 3
Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0
Hanging Leg Raise 0
Barbell Bench Press 4
Anderson Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

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

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Barbell Pin Bench Press 3
Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0
Hanging Leg Raise 0
Barbell Bench Press 4
Barbell Box Squat 3
Neutral Grip Pulldown 1
 Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

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

Semi-deload Week - Avoid failur

Exercise Warm-up Sets
Back Squat 4
Close Grip Bench Press 3
Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0
Hanging Leg Raise 0
Barbell Bench Press 4
Anderson Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

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

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Barbell Pin Bench Press 3
Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0
Hanging Leg Raise 0
Barbell Bench Press 4
Barbell Box Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

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

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Close Grip Bench Press 3
Barbell RDL 2
Chest-Supported Row 1
 Dumbbell Lateral Raise 0
Hanging Leg Raise 0
Barbell Bench Press 4
Anderson Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

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

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Barbell Pin Bench Press 3
Barbell RDL 2
Chest-Supported Row 1
Dumbbell Lateral Raise 0
Hanging Leg Raise 0
Barbell Bench Press 4
Barbell Box Squat 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

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

TAPER WEEK - LO
Exercise Warm-up Sets
Back Squat 4
Strict Bench Press 4
Reset Deadlift 4
Chest-Supported Row 1

Deadlift 4
Barbell Overhead Press 3
Anderson Squat 3
Barbell (or EZ-Bar) Strict Curl 1

Strict Bench Press 4

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

run?
k 10A only if you have competitive powerlifting goals
k 10B if you have mostly bodybuilding and general strength goals

MAX TESTING OPTION A: Important! Choose eit

Exercise Warm-up Sets
Back Squat 5
Leg Curl 1
Dumbbell Lateral Raise 1

Barbell Bench Press 5

Barbell (or EZ-Bar) Strict Curl 3
Barbell Overhead Press 1

Deadlift 5
Chest-Supported Row 1
Dumbbell Skull Crusher 1
 MAX TESTING OPTION B: Important! Choose eit
Exercise Warm-up Sets
Back Squat 5
Leg Curl 1
Dumbbell Lateral Raise 1

Barbell Bench Press 5

Barbell (or EZ-Bar) Strict Curl 3
Barbell Overhead Press 1

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

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

Squat Deadlift OHP

150 115 185 75

Working Sets Reps Load %1RM

1 1 130-130 85-87.5%
2 5 115-115 75-77.5%
3 8 N/A
2 8-10 N/A
4 8-10 N/A
4 15-20 N/A
3 6 N/A
4 6 85 72.5%
3 8 N/A
4 6-8 N/A
3 8-10 N/A
4 6-8 N/A
3 15-20 N/A
REST DAY
1 4 155 85%
 2 4 125 67.5%
2 8 55 70%
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
3 10-12 N/A
4 6 105 70%
1 1 100-105 87.5-90%
3 3 95 82.5%
3 10-12 N/A
3 10-12 N/A
3 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 130-130 85-87.5%
2 5 115-115 75-77.5%
3 8 80-85 70-75%
2 8-10 N/A
4 8-10 N/A
4 15-20 N/A
3 6 N/A
3 6 85 75%
3 8 N/A
4 6-8 N/A
3 8-10 N/A
4 6-8 N/A
3 15-20 N/A
REST DAY
1 2 165 90%
2 8 120-130 65-70%
2 8 55 70%
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
3 10-12 N/A
3 6 110 72.5%
1 1 100-105 87.5-90%
3 3 95-100 82.5-85%
3 10-12 N/A
3 10-12 N/A
3 12-15 N/A
 2 REST DAYS
Working Sets Reps Load %1RM
1 1 130-135 87.5-90%
2 4 115-120 77.5-80%
3 8 N/A
2 8-10 N/A
4 8-10 N/A
4 15-20 N/A
3 6 N/A
3 6 90 77.5%
3 8 N/A
4 6-8 N/A
3 8-10 N/A
4 6-8 N/A
3 15-20 N/A
REST DAY
1 2-4 165 90%
2 4 130 70%
2 8 55 70%
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
3 10-12 N/A
2 6 115 75%
1 1 105-105 90-92.5%
3 2 100-100 85-87.5%
3 10-12 N/A
3 10-12 N/A
3 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 130-135 87.5-90%
2 4 115-120 77.5-80%
3 8 80-85 70-75%
2 8-10 N/A
4 8-10 N/A
4 15-20 N/A
3 6 N/A
1 6 90 80%
3 8 N/A
4 6-8 N/A
 3 8-10 N/A
4 6-8 N/A
3 15-20 N/A
REST DAY
1 1 170-175 92.5-95%
2 8 120-140 65-75%
2 8 55 70%
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
3 10-12 N/A
2 6 115 77.5%
1 1 105-110 90-95%
3 2 100-105 85-90%
3 10-12 N/A
3 10-12 N/A
3 12-15 N/A
2 REST DAYS
ek - Avoid failure and train lighter this week to promote recovery and to pr
Working Sets Reps Load %1RM
2 5 115-115 75-77.5%
2 8 N/A
2 8-10 N/A
3 8-10 N/A
3 15-20 N/A
3 6 N/A
2 6 85 72.5%
2 6 N/A
3 6-8 N/A
3 8-10 N/A
3 6-8 N/A
3 15-20 N/A
REST DAY
1 3 155 85%
2 4 125 67.5%
2 8 55 70%
3 15-20 N/A
3 15-20 N/A
3 8-10 N/A
3 10-12 N/A
 2 6 105 70%
3 3 100 85%
3 10-12 N/A
3 10-12 N/A
3 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 130-135 87.5-90%
3 3 120-130 80-85%
2 8 80-90 70-80%
2 8-10 N/A
3 8-10 N/A
3 15-20 N/A
2 6 N/A
3 5 90 77.5%
2 8 N/A
3 6-8 N/A
2 8-10 N/A
4 6-8 N/A
2 15-20 N/A
REST DAY
1 2 170-175 92.5-95%
2 8 120-140 65-75%
2 8 55 70%
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
2 10-12 N/A
3 4 115 77.5%
1 1 105-110 90-95%
3 2 100-105 87.5-90%
2 10-12 N/A
2 10-12 N/A
2 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 135-140 90-92.5%
2 3 125-130 82.5-87.5%
2 8 N/A
1 8-10 N/A
3 8-10 N/A
 3 15-20 N/A
2 6 N/A
2 5 90 80%
2 8 N/A
3 6-8 N/A
2 8-10 N/A
3 6-8 N/A
2 15-20 N/A
REST DAY
1 3 165-175 90-92.5%
2 4 135 72.5%
2 8 55 70%
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
2 10-12 N/A
2 4 120 80%
1 1 105-110 92.5-97.5%
3 1 105-110 90-95%
2 10-12 N/A
2 10-12 N/A
2 12-15 N/A
2 REST DAYS
Working Sets Reps Load %1RM
1 1 135-145 90-95%
1 3 130-135 85-90%
3 8 80-90 70-80%
1 8-10 N/A
3 8-10 N/A
3 15-20 N/A
2 6 N/A
1 5 95 82.5%
3 8 N/A
3 6-8 N/A
2 8-10 N/A
3 6-8 N/A
2 15-20 N/A
REST DAY
1 1 175-180 95-97.5%
2 8 120-140 65-75%
2 8 55 70%
 3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
2 10-12 N/A
2 4 125 82.5%
1 1 105-110 92.5-97.5%
1 2 110 95%
2 10-12 N/A
2 10-12 N/A
2 12-15 N/A
2 REST DAYS
TAPER WEEK - LOCK IN TECHNIQUE AND PRIORITIZE RECOVERY WITH LOWE
Working Sets Reps Load %1RM
1 1 135 90%
1 4 85 75%
2 3 120 65%
4 6-8 N/A
REST DAY
1 1 165 90%
2 8 55 70%
2 5 N/A
4 6-8 N/A
REST DAY
1 1 105 92.5%
2 5 115 75%
4 6-8 N/A
4 12-15 N/A
2 REST DAYS

IMPORTANT NOTES ABOUT WEEK 10

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

o dump the bar)

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

h goals

tant! Choose either Week 10A or Week 10B. Do not run both weeks. See ab
Working Sets Reps Load %1RM
1+ 1 150-160 100-105%
2 10 N/A
2 15-20 N/A
REST DAY
1+ 1 115-120 100-105%
1 3 N/A
2 5 N/A
REST DAY
1+ 1 185-195 100-105%
3 10-12 N/A
2 12-15 N/A
tant! Choose either Week 10A or Week 10B. Do not run both weeks. See ab
Working Sets Reps Load %1RM
1 AMRAP 135 90%
2 10 N/A
2 15-20 N/A
REST DAY
1 AMRAP 105 90%
1 3 N/A
2 5 N/A
REST DAY
1 AMRAP 165 90%
3 10-12 N/A
2 12-15 N/A
4x/Week Spreadsheet

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

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

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

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

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

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

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

te recovery and to prepare for the next 5 weeks!

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

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

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

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

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

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

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

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

ECOVERY WITH LOWER VOLUME

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

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

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

WEEK 10
o before running Week 10.

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

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

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

9.5-10 4-6min
10 1-2min
7 2-3min

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

9.5-10 4-6min
10 1-2min
7 2-3min

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

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

Brace your lats, chest tall, pull the slack out of the bar before lifting
 Focus on1contracting
second pause yourright
deltsafter
to move
platesthe weight,
leave don't let fo
the floor
get sloppy toward
Use bands ifMind-muscle
no cables. Keep the end tension
constant of the set!on the lats. Bi
connection with rear delts
stretch at the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle ha
Push these all very hard. Go to true failure.
Set Sit
Strict back
1upsecond
a and
pause down,
comfortable keep
on arch,
chest. yourpause
Execute
quick upper back
the set
on up tight
and
chest rep
andtoas
the bar
perfectl
explode
possible. Don't overhype.
on each rep Focus.
Be mindfulband
Machine, of lower back fatgiue, stayand
lighthold
and for
minimize cheati
Focus on squeezing your hamstrings to move the weightat t
or weighted, squeeze 1 second
top of each rep

Notes
Set the Topjust
pins set.above
Focus chest
on technique
height, and explosive
release power.
tension while the b
Sit
Emphasize back and down, keep your upper back tight to the bar
is onthe
thestretch in your
pins, then hamstrings,
explode prevent
up. Control theyour lower b
weight.
Focus on contracting your from
delts rounding
to move the weight, don't let fo
Can use machine
Knees to chest, or brace
controlled against bench.
reps, straighten Minimize
legs cheating
more to increa
get sloppy toward
Set up a comfortable arch, quick the end of the set!
pause on chest and explode
Sit fully back on to the box, difficulty
onrelease
each rep tension in thighs, minimiz
rocking while seated
Lean againstPull your
wall elbows
and down
maintain against
wall contact your
withsides
head, onhips an
Arc the dummbells behind your head. Constant tension trice
back. Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
Don't
Brace bounce
your the
lats, plates
chest off
tall, the
pull floor,
the slackjust
out aoflight
the tap.before
bar Allowlifting
som
Focus
momentum on contracting
and get in your deltsgroove.
a good to moveBreathe/brace
the weight, don't let top
at the fo
get sloppy toward
Use bands ifMind-muscle
no cables. Keep the end tension
constant of the set!on the lats. Bi
connection with rear delts
stretch at the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle ha
Push these all very hard. Go to true failure.
Set Sit
Strict back
1upsecond
a and
pause down,
comfortable keep
on arch,
chest. yourpause
Execute
quick upper
the setback
on up tight
and
chest rep
andtoas
the bar
perfectl
explode
possible. Don't overhype.
on each rep Focus.
Be mindfulband
Machine, of lower back fatgiue, stayand
lighthold
and for
minimize cheati
Focus on squeezing your hamstrings to move the weightat t
or weighted, squeeze 1 second
top of each rep
 Notes
Top set. Focus on technique and explosive power.
Sit
Emphasizeback and
the down,
stretch in keep
your your upper back
hamstrings, tightyour
prevent to the bar b
lower
Shoulder width grip, tuck your elbows in closer to your sides
Focus on contracting your from
delts rounding
to move the weight, don't let fo
Can use machine
Knees to chest, or brace
controlled against bench.
reps, straighten Minimize
legs cheating
more to increa
get sloppy toward
Set up a comfortable arch, quick the end of the set!
pause on chest and explode
This is a pin squat that starts difficulty
onand
each ends
rep with the bar on the pins.
the bottom you're just above parallel. Get tight.
Lean Pull your elbows down against your sides
Arc theagainst wall
dummbells and maintain
behind wall
your head. contact
Constantwith head, on
tension hips an
trice
back. Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Braceon
Focus your lats, chest your
contracting tall, pull thetoslack
delts move outthe
of the bar before
weight, don't lifting
let fo
1 second pause right after plates leave the floor
get sloppy toward
Use bands ifMind-muscle
no cables. Keep the end tension
constant of the set!
on the lats. Bi
connection with rear delts
stretch at the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle ha
Push these all very hard. Go to true failure.
Set Sit
Strict back
1upsecond
a and
pause down,
comfortable keep
on arch,
chest. yourpause
Execute
quick upper
the set
onback
up tight
and
chest rep
andtoas
the bar
perfectl
explode
possible. Don't overhype.
on each rep Focus.
Be mindfulband
Machine, of lower back fatgiue, stayand
lighthold
and for
minimize cheati
Focus on squeezing your hamstrings to move the weightat t
or weighted, squeeze 1 second
top of each rep

Notes
Set the Topjust
pins set.above
Focus chest
on technique
height, and explosive
release power.
tension while the b
Sit
Emphasize back and down, keep your upper back tight to the bar
is onthe
thestretch in your
pins, then hamstrings,
explode prevent
up. Control theyour lower b
weight.
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delts rounding
to move the weight, don't let fo
Can use
Knees machine
to chest, or brace
controlled against
reps, bench.
straighten Minimize
legs more cheating
to increa
get sloppy
Set up a comfortable arch,toward
quick the endon
pause of chest
the set!
and explode
Sit fully back on to the box, difficulty
onrelease
each rep tension in thighs, minimiz
rocking while seated
Pull your elbows down against your sides
 Lean
Arc theagainst wall and
dummbells maintain
behind wall contact
your head. with
Constant head, on
tension hips an
trice
back. Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
Focus on 1contracting
second pause rightto
your delts after
move plates leave the
the weight, floor
don't let form g
sloppy toward the end with
of the set!delts
Use bands if noMind-muscle connection
cables. Keep constant tension onrear
the lats. Big stretch
Keep elbows locked the top by leaning
in place, slightly
squeeze forward.
the dumbbell handle ha
Push these all very hard. Go to true failure.
Strict Sit back
Set 1upsecond and
pausedown, keep
on arch,
a comfortable chest. yourpause
Execute
quick upper
the setback
on up tight
and
chest toas
rep
and the bar
perfectl
explode
possible. Don't
on eachoverhype.
rep Focus.
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus
Machine, onor
band squeezing
weighted,your hamstrings
squeeze and holdto formove the at
1 second weight
the top
each rep
e for the next 5 weeks!
Notes
Sit back and down, keep your upper back tight to the bar
Shoulder
Emphasize width grip,
the stretch tuckhamstrings,
in your your elbows in closer
prevent to lower
your your sides
back fr
roundingbench. Minimize cheating.
FocusCan
on use machineyour
contracting or brace
deltsagainst
to move the weight, don't let form g
Knees to chest, sloppy
controlled reps,
toward straighten
the end of thelegs more to increase
set!
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pause on chest and explode up on e
This is a pin squat that starts and rep
ends with the bar on the pins. At t
bottom you're
Pull your justdown
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parallel. Getsides
your tight.
Arc against
Lean the dummbells
wall andbehind
maintainyour
wallhead. Constant
contact tension
with head, onand
hips triceps
bac
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Don't goelbows pinned
too heavy, at sides.
focus Control theconnection
on mind-muscle weight.

Brace your lats, chest tall, pull the slack out of the bar before lifting
Focus on 1contracting
second pause rightto
your delts after
move plates leave the
the weight, floor
don't let form g
sloppy toward the end with
of the set!delts
Use bands if noMind-muscle connection
cables. Keep constant tension onrear
the lats. Big stretch
Keep elbows lockedthe top by leaning
in place, slightly
squeeze forward.
the dumbbell handle ha
Push these all very hard. Go to true failure.
Set upSit back and down,
a comfortable arch, keep your upper
quick pause back
on chest andtight to the
explode upbar
on e
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Machine, or weighted, squeeze
Focus on squeezing your hamstringsandtohold
moveforthe
1 second
weight at t
top of each rep

Notes
Top set. Focus on technique and explosive power.
Sit pins
Set the
Emphasize backtheand
just down,
above
stretch inkeep
chest
your your
height, upper tension
release
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while
yourthe barisb
bar
lower
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from up. Control the weight.
rounding
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on contracting your delts to theMinimize
bench. weight, cheating.
don't let fo
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up a to getcontrolled
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comfortablesloppy toward
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quickstraighten
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themore
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increase
ondifficulty
Sit fully back on to the box, release each rep in thighs, minimize rocki
tension
Pull your elbows while
downseated
against your sides
Lean against wall and maintain wall contact
Arc the dummbells behind your head. Constant tension with head,onhips an
triceps
back. Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
Focus on 1contracting
second pause rightto
your delts after
move plates leave the
the weight, floor
don't let form g
sloppy toward the end with
of the set!delts
Use bands if noMind-muscle connection
cables. Keep constant tension onrear
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Keep elbows locked the top by leaning
in place, slightly
squeeze forward.
the dumbbell handle ha
Push these all very hard. Go to true failure.
Strict Sit back
Set 1upsecond and
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on arch,
a comfortable chest. yourpause
Execute
quick upper
the setback
on up tight
and
chest toas
rep
and the bar
perfectl
explode
possible. Don't
on eachoverhype.
rep Focus.
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Focus
Machine, onor
band squeezing
weighted,your hamstrings
squeeze and holdto formove the at
1 second weight
the top
each rep
Notes
Top set. Focus on technique and explosive power.
Sit back
Emphasize and
the down,
stretch in keep
your your upper back
hamstrings, tightyour
prevent to the bar b
lower
Shoulder width grip, tuck your elbows in closer to your sides
from rounding
Can use machine or brace against bench. Minimize cheating.
 Focus on contracting your delts to move the weight, don't let fo
SetKnees
up a to getcontrolled
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comfortable toward
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quickstraighten
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difficulty
This is a pin squat that startson
andeach
endsrepwith the bar on the pins. At t
bottom
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elbows aboveagainst
parallel.your
Get tight.
sides
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Arc the dummbells behind your head. Constant tensionwith head,onhips an
triceps
back. Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
Focus on 1contracting
second pause rightto
your delts after
move plates leave the
the weight, floor
don't let form g
sloppy toward the end with
of the set!delts
Use bands if noMind-muscle connection
cables. Keep constant tension onrear
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in place, slightly
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the dumbbell handle ha
Push these all very hard. Go to true failure.
Strict Sit back
Set 1upsecond and
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on arch,
a comfortable chest. yourpause
Execute
quick upper
the setback
on up tight
and
chest toas
rep
and the bar
perfectl
explode
possible. Don't
on eachoverhype.
rep Focus.
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus
Machine, onor
band squeezing
weighted,your hamstrings
squeeze and holdto formove the at
1 second weight
the top
each rep
Notes
Top set. Focus on technique and explosive power.
Sit
Emphasize back
Set the pins theand
just down,
above
stretch inkeep
chest
your your
height, upper tension
release
hamstrings, back tight
prevent to the
while
yourthe barisb
bar
lower
the pins, then explode
from up. Control the weight.
rounding
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on contracting your delts to theMinimize
bench. weight, cheating.
don't let fo
SetKnees
up a to getcontrolled
chest,
comfortablesloppy toward
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quickstraighten
pause oflegs
themore
chestset!
andtoexplode
increase
ondifficulty
Sit fully back on to the box, release each rep in thighs, minimize rocki
tension
Pull your elbows while
downseated
against your sides
Lean against wall and maintain wall contact
Arc the dummbells behind your head. Constant tension with head,onhips an
triceps
back. Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection

Brace your lats, chest tall, pull the slack out of the bar before lifting
Focus on 1contracting
second pause rightto
your delts after
moveplates leave the
the weight, floor
don't let form g
sloppy toward the end of the set!
 Use bands if noMind-muscle connection
cables. Keep constant with on
tension rear
thedelts
lats. Big stretch
Keep elbows locked the top by leaning
in place, slightly
squeeze forward.
the dumbbell handle ha
Push these all very hard. Go to true failure.
Strict Sit back
Set 1upsecond and
pausedown, keep
on arch,
a comfortable chest. yourpause
Execute
quick upper
the setback
onup tight
and
chest toas
rep
and the bar
perfectl
explode
possible. Don't overhype.
on each rep Focus.
Be mindful of lower back fatgiue, stay light and minimize cheating
Focus
Machine, onor
band squeezing
weighted,your hamstrings
squeeze and holdto formove the at
1 second weight
the top
each rep
LUME
Try to move the bar as explosivelyNotes
as possible on the positive. Approa
Makeup with rep
every confidence. Technique locked. Don'tpause
overhype.
Stand and set look exactly
up again the same.
in between 1 second
each rep. Think ofon each
each setrep
as
separate
Can use machine or brace singles.
against bench. Minimize cheating.
Try to move the bar as explosively as possible on the positive. Approa
These are intentionally
with confidence.light for shoulder
Technique stability
locked. Don'tand balance. Don
overhype.
This is a pin squat
pushthat starts
these and
hard. Bigends with
bench daythe bar on the pins. At t
tomorrow.
Lean against bottom
wall andyou're
maintain
justwall contact
above with
parallel. head,
Get hips and bac
tight.
Keep elbows pinned at sides. Control the weight.
Try to move the bar as explosively as possible on the positive. Approa
Sitwith
backconfidence. Technique
and down, keep locked.
your upper Don't
back overhype.
tight to the bar
Focus on squeezing your hamstrings to move the weight
Don't go too heavy, focus on mind-muscle connection
u don’t think you could get another rep with good form.

or suggestions on which week to run.

Aim for a new PR. Start with 100%Notesand increase by ~2.5% every attem
Can be seated or lying. Focus on squeezing your and
until you hit a 9.5-10 RPE. Use a spotter hamstrings to move
good form!
Focus on contracting your delts weight
to move the weight, don't let form g
sloppy toward the end of the set!
Aim for a new PR. Start with 100% and increase by ~2.5% every attem
Lean against wallhit
until you and maintain
a 9.5-10 RPE.wall
Usecontact with
a spotter head,
and goodhips and bac
form!
Press up Keep elbows
and back pinned slight
overhead, at sides. Control
pause thechest
on the weight.
on each rep
Aim for a new PR. Start with 100% and increase by ~2.5% every attem
Canuntil
useyou hit a 9.5-10
machine RPE.
or brace Use abench.
against spotterMinimize
and goodcheating.
form!
Arc the dummbells behind your head. Constant tension on triceps
or suggestions on which week to run.
Notes
As many reps as possible. Always use a spotter and good form. Aim to
Can be seated or lying. Focus on3-5
squeezing
reps your hamstrings to move
weight
Focus on contracting your delts to move the weight
As many reps as possible. Always use a spotter and good form. Aim to
Lean against wall and maintain3-5
wallreps
contact with head, hips and bac
Press up Keep elbows
and back pinned slight
overhead, at sides. Control
pause thechest
on the weight.
on each rep
As many reps as possible. Always use a spotter and good form. Aim to
Can use machine or brace 3-5 repsbench. Minimize cheating.
against
Arc the dummbells behind your head. Constant tension on triceps