JEFF NIPP

IMPORTANT: In the light blue cell below, type "kg" if us

pounds (quotation marks not i
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
Eccentric-Accentuated Stiff-Leg Deadlift
Dumbbell Walking Lunge
Lower #1 A1: Seated Leg Curl
A2: Cable Pull-Through
Eccentric-Accentuated/Constant-Tension
Standing Calf Raise
Cable Crunch
Barbell Bench Press
Lat Pulldown
Week 1

Barbell Overhead Press

Upper #1 Seated T-Bar Row
Pause Dumbbell Incline Press
Myo Reps Floor Skull Crusher
 Upper #1

Week
Upper Body Weak Point 1
Deadlift
Back Squat
Lower #2 UnilateralBarbell Hip Thrust
Eccentric-Overloaded Leg
Extension
Constant-Tension Lying Leg Curl
Lower Body Weak Point 1
Wide-Grip Pull-Up
Barbell Incline Press
Pendlay Row/Barbell Bent Over Row
Upper #2 A1: Cable Flye 21s
A2: Face Pull
Machine Lateral Raise
Supinated Dumbbell Curl
Upper Body Weak Point 1

Workout Exercise
Back Squat
Eccentric-Accentuated Stiff-Leg Deadlift
Dumbbell Walking Lunge
Lower #1 A1: Seated Leg Curl
A2: Cable Pull-Through
Eccentric-Accentuated/Constant-Tension
Standing Calf Raise
Cable Crunch
Barbell Bench Press
Lat Pulldown
Week 2

Barbell Overhead Press

Upper #1 Seated T-Bar Row
Pause Dumbbell Incline Press
Myo Reps Floor Skull Crusher
Upper Body Weak Point 1
Deadlift
Lower #2
Wee
Back Squat
Lower #2 UnilateralBarbell Hip Thrust
Eccentric-Overloaded Leg
Extension
Constant-Tension Lying Leg Curl
Lower Body Weak Point 1
Wide-Grip Pull-Up
Barbell Incline Press
Pendlay Row/Barbell Bent Over Row
Upper #2 A1: Cable Flye 21s
A2: Face Pull
Machine Lateral Raise
Supinated Dumbbell Curl
Upper Body Weak Point 1

Workout Exercise
Back Squat
Eccentric-Accentuated Stiff-Leg Deadlift
Dumbbell Walking Lunge
Lower #1 A1: Seated Leg Curl
A2: Cable Pull-Through
Eccentric-Accentuated/Constant-Tension
Standing Calf Raise
Cable Crunch
Barbell Bench Press
Lat Pulldown
Week 3

Barbell Overhead Press

Upper #1 Seated T-Bar Row
Pause Dumbbell Incline Press
Myo Reps Floor Skull Crusher
Upper Body Weak Point 1
Deadlift
Back Squat
Lower #2 Barbell Hip Thrust
W
Lower #2 Unilateral Eccentric-Overloaded Leg
Extension
Constant-Tension Lying Leg Curl
Lower Body Weak Point 1
Wide-Grip Pull-Up
Barbell Incline Press
Pendlay Row/Barbell Bent Over Row
Upper #2 A1: Cable Flye 21s
A2: Face Pull
Machine Lateral Raise
Supinated Dumbbell Curl
Upper Body Weak Point 1

Workout Exercise
Back Squat
Deficit Deadlift
Leg Press
Lower #1 A1: Seated Leg Curl
A2: Cable Pull-Through
Constant-Tension Seated Calf Raise
Hanging Leg Raise
Barbell Bench Press
Lat Pulldown
Barbell Overhead Press
Week 4

Upper #1 Eccentric-Accentuated Cable Row

Machine Chest Press
Cable Triceps Kickback
Upper Body Weak Point 1
Deadlift
Back Squat
Bulgarian Split Squat
Lower #2 A1: Leg Extension
A2: Leg Curl
 Lower #2
Machine Hip Abduction
Lower Body Weak Point 1
Wide-Grip Pull-Up
Barbell Incline Press
Dumbbell Row
Upper #2 Pec Deck
Dumbbell Reverse Flye
Dumbbell Front Raise/Lateral Raise
EZ Bar Curl 21s
Upper Body Weak Point 1

Workout Exercise
Back Squat
Deficit Deadlift
Leg Press
Lower #1 A1: Seated Leg Curl
A2: Cable Pull-Through
Constant-Tension Seated Calf Raise
Hanging Leg Raise
Barbell Bench Press
Lat Pulldown
Barbell Overhead Press
Week 5

Upper #1 Eccentric-Accentuated Cable Row

Machine Chest Press
Cable Triceps Kickback
Upper Body Weak Point 1
Deadlift
Back Squat
Bulgarian Split Squat
Lower #2 A1: Leg Extension
A2: Leg Curl
Machine Hip Abduction
 Lower #2

Lower Body Weak Point 1

Wide-Grip Pull-Up
Barbell Incline Press
Dumbbell Row
Upper #2 Pec Deck
Dumbbell Reverse Flye
Dumbbell Front Raise/Lateral Raise
EZ Bar Curl 21s
Upper Body Weak Point 1

Workout Exercise
Back Squat
Deficit Deadlift
Leg Press
Lower #1 A1: Seated Leg Curl
A2: Cable Pull-Through
Constant-Tension Seated Calf Raise
Hanging Leg Raise
Barbell Bench Press
Lat Pulldown
Barbell Overhead Press
Week 6

Upper #1 Eccentric-Accentuated Cable Row

Machine Chest Press
Cable Triceps Kickback
Upper Body Weak Point 1
Deadlift
Back Squat
Bulgarian Split Squat
Lower #2 A1: Leg Extension
A2: Leg Curl
Machine Hip Abduction
Lower Body Weak Point 1
 Wide-Grip Pull-Up
Barbell Incline Press
Dumbbell Row
Upper #2 Pec Deck
Dumbbell Reverse Flye
Dumbbell Front Raise/Lateral Raise
EZ Bar Curl 21s
Upper Body Weak Point 1

Workout Exercise
Back Squat
Barbell Hip Thrust
Knee-Banded Leg Press
Lower #1 Sliding Leg Curl
Dumbbell Walking Lunge
Standing Calf Raise
Plank
Barbell Bench Press
Supinated Lat Pulldown
Barbell Overhead Press
Week 7

Upper #1 Machine High Row

Push-UpRope Overhead
Eccentric-Overloaded
UpperTriceps
BodyExtension
Weak Point 1
Deadlift
Back Squat
Dumbbell Step-Up
Lower #2 Reverse Hyper
Single-Leg Leg Extension
Cable Standing Hip Abduction
Lower Body Weak Point 1
Wide-Grip Pull-Up

Upper #2
 Barbell Incline Press
Barbell Bent Over Row
Upper #2 Barbell Floor Press
Band Pull-Apart
Arnold Press
Eccentric-Accentuated Hammer Curl
Upper Body Weak Point 1

Workout Exercise
Back Squat
Barbell Hip Thrust
Knee-Banded Leg Press
Lower #1 Sliding Leg Curl
Dumbbell Walking Lunge
Standing Calf Raise
Plank
Barbell Bench Press
Supinated Lat Pulldown
Barbell Overhead Press
Week 8

Upper #1 Machine High Row

Push-UpRope Overhead
Eccentric-Overloaded
UpperTriceps
BodyExtension
Weak Point 1
Deadlift
Back Squat
Dumbbell Step-Up
Lower #2 Reverse Hyper
Single-Leg Leg Extension
Cable Standing Hip Abduction
Lower Body Weak Point 1
Wide-Grip Pull-Up
Barbell Incline Press
Upper #2
 Barbell Bent Over Row
Upper #2 Barbell Floor Press
Band Pull-Apart
Arnold Press
Eccentric-Accentuated Hammer Curl
Upper Body Weak Point 1

Workout Exercise
Back Squat
Barbell Hip Thrust
Knee-Banded Leg Press
Lower #1 Sliding Leg Curl
Dumbbell Walking Lunge
Standing Calf Raise
Plank
Barbell Bench Press
Supinated Lat Pulldown
Barbell Overhead Press
Week 9

Upper #1 Machine High Row

Push-UpRope Overhead
Eccentric-Overloaded
UpperTriceps
BodyExtension
Weak Point 1
Deadlift
Back Squat
Dumbbell Step-Up
Lower #2 Reverse Hyper
Single-Leg Leg Extension
Cable Standing Hip Abduction
Lower Body Weak Point 1
Wide-Grip Pull-Up
Barbell Incline Press
Barbell Bent Over Row
Upper #2
Upper #2 Barbell Floor Press
Band Pull-Apart
Arnold Press
Eccentric-Accentuated Hammer Curl
Upper Body Weak Point 1
 JEFF NIPPARD'S UPPER LOWER - 4X/WEEK SPREADSHEET
ell below, type "kg" if using kilograms or type "lbs" if using
s (quotation marks not included)
kg

Squat Bench Deadlift

115 80 150

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / % Rest
3 4 4 87.5 75% 3-4 min
2 3 10 7 2-3 min
0 3 15 8 2-3 min
0 3 15 9 0 min
0 3 15 9 1-2 min
0 4 6/6 8 1-2 min
0 4 30 8 1-2 min
3 4 6 55 70% 2-3 min
2 3 10 8 2-3 min
2 3 10 7 2-3 min
1 3 12 8 2-3 min
1 3 8 7 2-3 min
1 3 12 9 1-2 min
 0 3 15-20 9 1-2 min
3 2 5 120 80% 3-5 min
3 3 8 80 70% 3-4 min
2 4 12 8 2-3 min
0 3 12 8 1-2 min
0 3 20 8 1-2 min
0 3 15-20 9 1-2 min
1 3 6 7 2-3 min
2 4 8 7-8 2-3 min
1 3 10/10 8 2-3 min
0 3 7/7/7 8 0 min
0 3 15 8 1-2 min
1 3 12/12 9 1-2 min
0 3 15 8 1-2 min
0 3 15-20 9 1-2 min

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / % Rest
3 4 5 87.5 75% 3-4 min
2 3 10 8 2-3 min
0 3 15 8 2-3 min
0 3 15 9 0 min
0 3 15 9 1-2 min
0 4 6/6 8 1-2 min
0 4 30 8 1-2 min
3 4 7 55 70% 2-3 min
2 3 10 8 2-3 min
2 4 10 7 2-3 min
1 3 12 8 2-3 min
1 3 8 8 2-3 min
1 3 12 9 1-2 min
0 3 15-20 9 1-2 min
3 3 5 120 80% 3-5 min
 3 3 8 80 70% 3-4 min
2 4 12 8 2-3 min
0 3 12 8 1-2 min
0 3 20 8 1-2 min
0 3 15-20 9 1-2 min
1 4 6 8 2-3 min
2 4 8 7-8 2-3 min
1 3 10/10 9 2-3 min
0 3 7/7/7 8 0 min
0 3 15 8 1-2 min
1 3 12/12 9 1-2 min
0 3 15 9 1-2 min
0 3 15-20 9 1-2 min

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / % Rest
3 4 6 87.5 75% 3-4 min
2 3 10 9 2-3 min
0 3 15 9 2-3 min
0 3 15 9 0 min
0 3 15 9 1-2 min
0 4 6/6 9 1-2 min
0 4 30 9 1-2 min
3 4 8 55 70% 2-3 min
2 3 10 9 2-3 min
2 4 10 8 2-3 min
1 3 12 8 2-3 min
1 3 8 9 2-3 min
1 3 12 9 1-2 min
0 3 15-20 9 1-2 min
3 4 5 120 80% 3-5 min
3 3 8 80 70% 3-4 min
2 4 12 9 2-3 min
 0 3 12 8 1-2 min
0 3 20 10 1-2 min
0 3 15-20 9 1-2 min
1 5 6 9 2-3 min
2 4 8 7-8 2-3 min
1 3 10/10 9 2-3 min
0 3 7/7/7 9 0 min
0 3 15 9 1-2 min
1 4 12/12 9 1-2 min
0 3 15 9 1-2 min
0 3 15-20 9 1-2 min

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / % Rest
3 4 4 90 77.5% 3-4 min
2 2 6 105 70% 2-3 min
2 4 10 7 2-3 min
0 2 12 9 0 min
0 2 12 9 1-2 min
0 2 20 8 1-2 min
0 4 12 8 1-2 min
3 4 6 57.5 72.5% 2-3 min
2 3 8 8 2-3 min
2 3 8 7 2-3 min
0 3 15 8 2-3 min
1 3 15 7 2-3 min
1 3 15 9 1-2 min
0 3 15-20 9 1-2 min
3 2 5 125 82.5% 3-5 min
3 3 8 82.5 72.5% 3-4 min
2 3 15 8 2-3 min
0 3 20 8 0 min
0 2 20 8 1-2 min
 0 3 15 8 1-2 min
0 3 15-20 9 1-2 min
1 3 6 7 2-3 min
2 4 8 7-8 2-3 min
1 3 12 8 1-2 min
0 3 15 8 1-2 min
0 3 15 8 1-2 min
1 3 15/15 9 1-2 min
0 3 7/7/7 8 1-2 min
0 3 15-20 9 1-2 min

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / % Rest
3 4 5 90 77.5% 3-4 min
2 2 6 105 70% 2-3 min
2 4 10 8 2-3 min
0 2 12 9 0 min
0 2 12 9 1-2 min
0 2 20 9 1-2 min
0 4 12 8 1-2 min
3 4 6 57.5 72.5% 2-3 min
2 3 8 8 2-3 min
2 4 8 7 2-3 min
0 3 15 9 2-3 min
1 3 15 8 2-3 min
1 3 15 9 1-2 min
0 3 15-20 9 1-2 min
3 3 5 125 82.5% 3-5 min
3 3 8 82.5 72.5% 3-4 min
2 3 15 8 2-3 min
0 3 20 8 0 min
0 2 20 8 1-2 min
0 3 15 8 1-2 min
 0 3 15-20 9 1-2 min
1 4 6 8 2-3 min
2 4 8 7-8 2-3 min
1 3 12 8 1-2 min
0 3 15 8 1-2 min
0 3 15 8 1-2 min
1 3 15/15 9 1-2 min
0 3 7/7/7 9 1-2 min
0 3 15-20 9 1-2 min

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / % Rest
3 4 6 90 77.5% 3-4 min
2 2 6 105 70% 2-3 min
2 4 10 8 2-3 min
0 2 12 9 0 min
0 2 12 9 1-2 min
0 2 20 9 1-2 min
0 4 12 9 1-2 min
3 4 6 57.5 72.5% 2-3 min
2 3 8 8 2-3 min
2 4 8 8 2-3 min
0 3 15 9 2-3 min
1 3 15 8 2-3 min
1 3 15 9 1-2 min
0 3 15-20 9 1-2 min
3 4 5 125 82.5% 3-5 min
3 3 8 82.5 72.5% 3-4 min
2 3 15 8 2-3 min
0 3 20 10 0 min
0 2 20 8 1-2 min
0 3 15 9 1-2 min
0 3 15-20 9 1-2 min
 1 5 6 9 2-3 min
2 4 8 7-8 2-3 min
1 3 12 9 1-2 min
0 3 15 9 1-2 min
0 3 15 9 1-2 min
1 4 15/15 9 1-2 min
0 3 7/7/7 10 1-2 min
0 3 15-20 9 1-2 min

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / % Rest
3 4 4 92.5 80% 3-4 min
2 3 10 8 2-3 min
2 3 20 8 2-3 min
0 2 15 8 1-2 min
0 3 15 8 2-3 min
1 3 10 8 1-2 min
0 4 :30 7 1-2 min
3 4 6 60 75% 2-3 min
2 3 12 8 2-3 min
2 3 6 7 2-3 min
0 2 12 8 2-3 min
0 3 AMRAP 8 1-2 min
1 4 10 9 1-2 min
0 3 15-20 9 1-2 min
3 2 5 127.5 85% 3-5 min
3 3 8 87.5 75% 3-4 min
2 3 12 9 0 min
0 3 15 9 1-2 min
0 2 12 8 1-2 min
1 3 10 8 1-2 min
0 3 15-20 9 1-2 min
1 3 6 7 2-3 min
 2 4 8 7-8 2-3 min
1 3 10 8 2-3 min
1 3 10 7 2-3 min
0 2 30 8 1-2 min
1 3 15 8 1-2 min
0 3 10 8 1-2 min
0 3 15-20 9 1-2 min

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / % Rest
3 4 5 92.5 80% 3-4 min
2 3 10 8 2-3 min
2 3 20 8 2-3 min
0 2 15 8 1-2 min
0 3 15 8 2-3 min
1 3 10 8 1-2 min
0 4 :30 7 1-2 min
3 4 7 60 75% 2-3 min
2 3 12 8 2-3 min
2 4 6 7 2-3 min
0 2 12 8 2-3 min
0 3 AMRAP 8 1-2 min
1 4 10 9 1-2 min
0 3 15-20 9 1-2 min
3 3 5 127.5 85% 3-5 min
3 3 8 87.5 75% 3-4 min
2 3 12 9 0 min
0 3 15 9 1-2 min
0 2 12 8 1-2 min
1 3 10 8 1-2 min
0 3 15-20 9 1-2 min
1 4 6 7 2-3 min
2 4 8 7-8 2-3 min
 1 3 10 8 2-3 min
1 3 10 7 2-3 min
0 2 30 8 1-2 min
1 3 15 8 1-2 min
0 3 10 8 1-2 min
0 3 15-20 9 1-2 min

Warmup Sets Working Sets Reps / Duration Load (kg) RPE / % Rest
3 4 6 92.5 80% 3-4 min
2 3 10 8 2-3 min
2 3 20 8 2-3 min
0 2 15 8 1-2 min
0 3 15 8 2-3 min
1 3 10 8 1-2 min
0 4 :30 8 1-2 min
3 4 8 60 75% 2-3 min
2 3 12 8 2-3 min
2 4 6 8 2-3 min
0 2 12 8 2-3 min
0 3 AMRAP 8 1-2 min
1 4 10 9 1-2 min
0 3 15-20 9 1-2 min
3 4 5 127.5 85% 3-5 min
3 3 8 87.5 75% 3-4 min
2 3 12 9 0 min
0 3 15 9 1-2 min
0 2 12 8 1-2 min
1 3 10 8 1-2 min
0 3 15-20 9 1-2 min
1 5 6 7 2-3 min
2 4 8 7-8 2-3 min
1 3 10 8 2-3 min
1 3 10 7 2-3 min
0 2 30 8 1-2 min
1 4 15 8 1-2 min
0 3 10 8 1-2 min
0 3 15-20 9 1-2 min
 Copyright 2020 by Jeff Nippard. All rights reserved.

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
4-second lowering phase. Keep your hips high
15 steps per leg
Focus on squeezing your hamstrings
Focus on
First 6 reps 3-second squeezing
lowering yourlast
phase, glutes
6 reps don't stop
Round
Elbows at a 45° angle. between
your
Squeeze back reps
youras you crunch
shoulder blades and stay firm
Pull youron the bench
elbows down and in
Squeeze your glutes to keep your torso upright
Squeeze shoulder blades together at the top, control the weight
3-second pause
8 reps, rest 5 seconds, 2 reps, rest 5 seconds, 2 reps
Brace your lats,Focus
cheston mind-muscle
tall, connection
hips high, pull the slack out of the bar
prior15°
Sit back and down, to moving
toe flare,it off theyour
drive ground
knees out laterally
Squeeze your glutes at the top
12 reps each leg, bilateral concentric, unilateral eccentric
Flex your hamstrings
Focus on mind-muscle connection
Pull your chest to the bar
Keep your elbows out
10 reps pendlay row, 10 reps bent over row
7 reps top half of ROM, 7 reps bottom half ROM, 7 reps full ROM
Focus on squeezing your shoulder blades together
Dropset
Supinate against the dumbbell
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
4-second lowering phase. Keep your hips high
15 steps per leg
Focus on squeezing your hamstrings
Focus on
First 6 reps 3-second squeezing
lowering yourlast
phase, glutes
6 reps don't stop
Round
Elbows at a 45° angle. between
your
Squeeze back reps
youras you crunch
shoulder blades and stay firm
Pull youron the bench
elbows down and in
Squeeze your glutes to keep your torso upright
Squeeze shoulder blades together at the top, control the weight
3-second pause
8 reps, rest 5 seconds, 2 reps, rest 5 seconds, 2 reps
Brace your lats,Focus
cheston mind-muscle
tall, connection
hips high, pull the slack out of the bar
prior to moving it off the ground
 Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
12 reps each leg, bilateral concentric, unilateral eccentric
Flex your hamstrings
Focus on mind-muscle connection
Pull your chest to the bar
Keep your elbows out
10 reps pendlay row, 10 reps bent over row
7 reps top half of ROM, 7 reps bottom half ROM, 7 reps full ROM
Focus on squeezing your shoulder blades together
Dropset
Supinate against the dumbbell
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
4-second lowering phase. Keep your hips high
15 steps per leg
Focus on squeezing your hamstrings
Focus on
First 6 reps 3-second squeezing
lowering yourlast
phase, glutes
6 reps don't stop
Round
Elbows at a 45° angle. between
your
Squeeze back reps
youras you crunch
shoulder blades and stay firm
Pull youron the bench
elbows down and in
Squeeze your glutes to keep your torso upright
Squeeze shoulder blades together at the top, control the weight
3-second pause
8 reps, rest 5 seconds, 2 reps, rest 5 seconds, 2 reps
Brace your lats,Focus
cheston mind-muscle
tall, connection
hips high, pull the slack out of the bar
prior15°
Sit back and down, to moving it off
toe flare, theyour
drive ground
knees out laterally
Squeeze your glutes at the top
 12 reps each leg, bilateral concentric, unilateral eccentric
Flex your hamstrings
Focus on mind-muscle connection
Pull your chest to the bar
Keep your elbows out
10 reps pendlay row, 10 reps bent over row
7 reps top half of ROM, 7 reps bottom half ROM, 7 reps full ROM
Focus on squeezing your shoulder blades together
Dropset
Supinate against the dumbbell
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
2" deficit, can use 35 lb pates to create deficit
Low foot positioning
Focus on squeezing your hamstrings
Focus on squeezing your glutes
Press onto your toes
Flex your
Elbows at a 45° angle. Squeeze yourspine
shoulder blades and stay firm
Pull youron the bench
elbows down and in
Squeeze your glutes to keep your torso upright
2-second lowering phase
Focus on squeezing your chest
Focus on squeezing your triceps
Brace your lats,Focus
cheston mind-muscle
tall, connection
hips high, pull the slack out of the bar
prior15°
Sit back and down, to moving
toe flare,it off theyour
drive ground
knees out laterally
Elevate your back foot 12"
Flex your quads
Flex your hamstrings
 Squeeze your glutes
Focus on mind-muscle connection
Pull with your chest to the bar
Keep your elbows out
Brace onto a bench for support, pull your elbow against your side
Squeeze your pecs
Focus on squeezing your shoulder blades together
15 reps
7 reps bottom front
half of raise,
ROM, 15 reps
7 reps lateral
top half raise 7 reps full
of ROM,
ROM connection
Focus on mind-muscle

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
2" deficit, can use 35 lb pates to create deficit
Low foot positioning
Focus on squeezing your hamstrings
Focus on squeezing your glutes
Press onto your toes
Flex your
Elbows at a 45° angle. Squeeze yourspine
shoulder blades and stay firm
Pull youron the bench
elbows down and in
Squeeze your glutes to keep your torso upright
2-second lowering phase
Focus on squeezing your chest
Focus on squeezing your triceps
Brace your lats, cheston
Focus mind-muscle
tall, connection
hips high, pull the slack out of the bar
prior15°
Sit back and down, to moving
toe flare,it off theyour
drive ground
knees out laterally
Elevate your back foot 12"
Flex your quads
Flex your hamstrings
Squeeze your glutes
 Focus on mind-muscle connection
Pull with your chest to the bar
Keep your elbows out
Brace onto a bench for support, pull your elbow against your side
Squeeze your pecs
Focus on squeezing your shoulder blades together
15 reps
7 reps bottom front
half of raise,
ROM, 15 reps
7 reps lateral
top half raise 7 reps full
of ROM,
ROM connection
Focus on mind-muscle

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
2" deficit, can use 35 lb pates to create deficit
Low foot positioning
Focus on squeezing your hamstrings
Focus on squeezing your glutes
Press onto your toes
Flex your
Elbows at a 45° angle. Squeeze yourspine
shoulder blades and stay firm
Pull youron the bench
elbows down and in
Squeeze your glutes to keep your torso upright
2-second lowering phase
Focus on squeezing your chest
Focus on squeezing your triceps
Brace your lats,Focus
cheston mind-muscle
tall, connection
hips high, pull the slack out of the bar
prior15°
Sit back and down, to moving
toe flare,it off theyour
drive ground
knees out laterally
Elevate your back foot 12"
Flex your quads
Flex your hamstrings
Squeeze your glutes
Focus on mind-muscle connection
 Pull with your chest to the bar
Keep your elbows out
Brace onto a bench for support, pull your elbow against your side
Squeeze your pecs
Focus on squeezing your shoulder blades together
15 reps
7 reps bottom front
half of raise,
ROM, 15 reps
7 reps lateral
top half raise 7 reps full
of ROM,
ROM connection
Focus on mind-muscle

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
Keep your knees out
Flex your hamstrings
15 steps per leg
Press onto your toes
Flex your
Elbows at a 45° angle. Squeeze your abs
shoulder blades and stay firm
Underhand grip, pull onyour
the elbows
bench against your sides
Squeeze your glutes to keep your torso upright
Stretch your lats at the top
Squeeze your pecs
Use your non-working arm to assist with the concentric
Brace your lats,Focus
cheston mind-muscle
tall, connection
hips high, pull the slack out of the bar
prior15°
Sit back and down, to moving
toe flare,it off theyour
drive ground
knees out laterally
Set the box to ~parallel
Focus on squeezing your glutes
12 reps each leg
Squeeze your glutes
Focus on mind-muscle connection
Pull with your chest to the bar
 Keep your elbows out
Pull to your upper abs
Focus on squeezing your chest
Squeeze
Start with your elbowsyour shoulder
in front of youblades together
and palms facing in. Rotate
the dumbbells so 3-second
that your lowering
palms face forward as you press
phase
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
Keep your knees out
Flex your hamstrings
15 steps per leg
Press onto your toes
Flex your
Elbows at a 45° angle. Squeeze your abs
shoulder blades and stay firm
Underhand grip, pull onyour
the elbows
bench against your sides
Squeeze your glutes to keep your torso upright
Stretch your lats at the top
Squeeze your pecs
Use your non-working arm to assist with the concentric
Brace your lats,Focus
cheston mind-muscle
tall, connection
hips high, pull the slack out of the bar
prior15°
Sit back and down, to moving
toe flare,it off theyour
drive ground
knees out laterally
Set the box to ~parallel
Focus on squeezing your glutes
12 reps each leg
Squeeze your glutes
Focus on mind-muscle connection
Pull with your chest to the bar
Keep your elbows out
 Pull to your upper abs
Focus on squeezing your chest
Start with your elbowsyour
Squeeze shoulder
in front of youblades together
and palms facing in. Rotate
the dumbbells so 3-second
that your lowering
palms face forward as you press
phase
Focus on mind-muscle connection

Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes at the top
Keep your knees out
Flex your hamstrings
15 steps per leg
Press onto your toes
Flex your
Elbows at a 45° angle. Squeeze yourspine
shoulder blades and stay firm
Underhand grip, pull onyour
the elbows
bench against your sides
Squeeze your glutes to keep your torso upright
Stretch your lats at the top
Squeeze your pecs
Use your non-working arm to assist with the concentric
Brace your lats,Focus
cheston mind-muscle
tall, connection
hips high, pull the slack out of the bar
prior15°
Sit back and down, to moving
toe flare,it off theyour
drive ground
knees out laterally
Set the box to ~parallel
Focus on squeezing your glutes
12 reps each leg
Squeeze your glutes
Focus on mind-muscle connection
Pull with your chest to the bar
Keep your elbows out
Pull to your upper abs
 Focus on squeezing your chest
Squeeze
Start with your elbowsyour shoulder
in front of youblades together
and palms facing in. Rotate
the dumbbells so 3-second
that your lowering
palms face forward as you press
phase
Focus on mind-muscle connection