J

Workout

Chest & Triceps

Legs & Abs

 Legs & Abs

Week 1

Back & Biceps

Legs & Abs

 Shoulders &
Arms

Workout

Chest & Triceps

Week 2 Legs & Abs

Back & Biceps

Legs & Abs

 Legs & Abs

Shoulders &
Arms

Workout

Chest & Triceps

 Legs & Abs
Week 3

Back & Biceps

Legs & Abs

 Legs & Abs

Shoulders &
Arms

Workout

Chest & Triceps

 Chest & Triceps

Legs & Abs

Week 4

Back & Biceps

 Legs & Abs

Shoulders &
Arms

Workout

Chest & Triceps

 Chest & Triceps

Legs & Abs

Week 5

Back & Biceps

We
Back & Biceps

Legs & Abs

Shoulders &
Arms

Workout
 Chest & Triceps

Legs & Abs

Week 6

Back & Biceps

Week 6
Back & Biceps

Legs & Abs

Shoulders &
Arms
 Workout

Chest & Triceps

Legs & Abs

k7
Week 7 Back & Biceps

Legs & Abs

Shoulders &
Arms
 Shoulders &
Arms

Workout

Chest & Triceps

Legs & Abs

Week 8

Back & Biceps

Legs & Abs

Shoulders &
Arms
 JEFF NIPPARD'S FUNDAME

In the light blue cell below, type "kg" if using kilograms or type "
marks not included)
kg

Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3
 LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

CABLE SEATED ROW 3

CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 2

SINGLE-LEG LYING LEG CURL 2

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

 PLANK 3
OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

CABLE REVERSE FLYE 3

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

BACK SQUAT 3

ROMANIAN DEADLIFT 3
 BARBELL HIP THRUST 3

LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

CABLE SEATED ROW 3

CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 2

SINGLE-LEG LYING LEG CURL 2

 MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

PLANK 3
OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

CABLE REVERSE FLYE 3

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

 BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

CABLE SEATED ROW 3

CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

 SINGLE-LEG LEG EXTENSION 2

SINGLE-LEG LYING LEG CURL 2

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

PLANK 3
OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

CABLE REVERSE FLYE 3

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

CABLE FLYE 3
 ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

CABLE SEATED ROW 3

CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3
 DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 2

SINGLE-LEG LYING LEG CURL 2

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

PLANK 3
OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

CABLE REVERSE FLYE 3

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

Exercise Working Sets

BARBELL BENCH PRESS 3

MACHINE INCLINE CHEST PRESS 3
 PEC DECK 3

ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

LAT PULLDOWN 3

DUMBBELL ROW 3

BARBELL BENT OVER ROW 3

 REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

BENT OVER REVERSE DUMBBELL FLYE 3

DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
Exercise Working Sets
 BARBELL BENCH PRESS 3
MACHINE INCLINE CHEST PRESS 3
PEC DECK 3

ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

LAT PULLDOWN 3

DUMBBELL ROW 3
 BARBELL BENT OVER ROW 3

REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

BENT OVER REVERSE DUMBBELL FLYE 3

DUMBBELL FLOOR PRESS 2
 HAMMER CURL 2
Exercise Working Sets

BARBELL BENCH PRESS 3

MACHINE INCLINE CHEST PRESS 3
PEC DECK 3

ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

LAT PULLDOWN 3
 DUMBBELL ROW 3

BARBELL BENT OVER ROW 3

REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

BENT OVER REVERSE DUMBBELL FLYE 3
DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
Exercise Working Sets

BARBELL BENCH PRESS 3

MACHINE INCLINE CHEST PRESS 3
PEC DECK 3

ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

 BICYCLE CRUNCH 3

LAT PULLDOWN 3

DUMBBELL ROW 3

BARBELL BENT OVER ROW 3

REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

BENT OVER REVERSE DUMBBELL FLYE 3

DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
RD'S FUNDAMENTALS - BODY PART SPLIT SPREADSHEET

ograms or type "lbs" if using pounds (quotation

t included)
g

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min

12 8 1-2min

6 7 3-4min

8 7 2-3min

12 8 2-3min

12 8 1-2min
12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min
10 8 2-3min

12 8 2-3min

15 8 1-2min
12 8 1-2min

5 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 7 1-2min

12 8 1-2min
 20sec 8 1-2min
6 7 3-4min

12 8 1-2min

15 8 1-2min

12 8 1-2min

12 8 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min

12 8 1-2min

6 7 3-4min

8 7 2-3min
12 8 2-3min

12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min
10 8 2-3min

12 8 2-3min

15 8 1-2min
12 8 1-2min

5 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min
 15 7 1-2min

12 8 1-2min
20sec 8 1-2min
6 7 3-4min

12 8 1-2min

15 8 1-2min

12 8 1-2min

12 8 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min

12 8 1-2min
6 7 3-4min

8 7 2-3min

12 8 2-3min

12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min
10 8 2-3min

12 8 2-3min

15 8 1-2min
12 8 1-2min

5 7 3-4min

10 8 2-3min
 15 8 1-2min

15 8 1-2min

15 7 1-2min

12 8 1-2min
20sec 8 1-2min
6 7 3-4min

12 8 1-2min

15 8 1-2min

12 8 1-2min

12 8 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min
10 7 1-2min

12 8 1-2min

6 7 3-4min

8 7 2-3min

12 8 2-3min

12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min
10 8 2-3min

12 8 2-3min

15 8 1-2min
12 8 1-2min
 5 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 7 1-2min

12 8 1-2min
20sec 8 1-2min
6 7 3-4min

12 8 1-2min

15 8 1-2min

12 8 1-2min

12 8 1-2min

Reps / Duration Load (kg) RPE Rest

8 8 3-4min
12 8 2-3min
12 8 1-2min

6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

6 8 2-3min

12 8 2-3min

12 8 2-3min
 15 8 1-2min

15 8 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min

10 8 3-4min

10 8 1-2min

12 8 1-2min
15 8 1-2min
8 8 1-2min
Reps / Duration Load (kg) RPE Rest
8 8 3-4min
12 8 2-3min
12 8 1-2min

6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

6 8 2-3min

12 8 2-3min
12 8 2-3min

15 8 1-2min

15 8 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min

10 8 3-4min

10 8 1-2min

12 8 1-2min
15 8 1-2min
 8 8 1-2min
Reps / Duration Load (kg) RPE Rest

8 8 3-4min
12 8 2-3min
12 8 1-2min

6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

6 8 2-3min
12 8 2-3min

12 8 2-3min

15 8 1-2min

15 8 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min

10 8 3-4min

10 8 1-2min
 12 8 1-2min
15 8 1-2min
8 8 1-2min
Reps / Duration Load (kg) RPE Rest

8 8 3-4min
12 8 2-3min
12 8 1-2min

6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min
12 8 1-2min

6 8 2-3min

12 8 2-3min

12 8 2-3min

15 8 1-2min

15 8 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min
10 8 3-4min

10 8 1-2min

12 8 1-2min
15 8 1-2min
8 8 1-2min
ADSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
PULL YOUR ARMS BACK AND OUT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO

Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
PULL YOUR ARMS BACK AND OUT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
 KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
 SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
PULL YOUR ARMS BACK AND OUT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
 FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
 TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
PULL YOUR ARMS BACK AND OUT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL SQUEEZE
AT THE TOP. CONTROL!
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR
UPPER ARM MOVE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
 SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE
GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES
TUCK YOUR ELBOWS AGAINST YOUR SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
Notes
 TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL SQUEEZE
AT THE TOP. CONTROL!
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR
UPPER ARM MOVE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
 LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE
GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES
TUCK YOUR ELBOWS AGAINST YOUR SIDES
 NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL SQUEEZE
AT THE TOP. CONTROL!
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR
UPPER ARM MOVE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
 BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
 LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE
GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES
TUCK YOUR ELBOWS AGAINST YOUR SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL SQUEEZE
AT THE TOP. CONTROL!
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR
UPPER ARM MOVE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
 BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE
GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES
TUCK YOUR ELBOWS AGAINST YOUR SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
 Workout

Lower Body #1
 Upper Body #1
Week 1

Lower Body #2
Upper Body #2

Workout

Lower Body #1
 Upper Body #1
Week 2

Lower Body #2
Upper Body #2

Workout

Lower Body #1
 Upper Body #1
Week 3

Lower Body #2
Upper Body #2

Workout

Lower Body #1
 Lower Body #1

Upper Body #1
Week 4
W

Lower Body #2

Upper Body #2
 Workout

Lower Body #1
 Upper Body #1
Week 5

Lower Body #2
Upper Body #2

Workout

Lower Body #1
 Upper Body #1
Week 6

Lower Body #2
Upper Body #2

Workout

Lower Body #1
 Lower Body #1

Upper Body #1
Week 7

Lower Body #2
Lower Body #2

Upper Body #2

Workout

Lower Body #1
 Lower Body #1

Upper Body #1
Week 8

Lower Body #2
Lower Body #2

Upper Body #2
 JEFF NIPPARD'S FUNDAM

In the light blue cell below, type "kg" if using kilograms or type "
marks not included)
kg

Exercise Working Sets

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3

LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

CRUNCH 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3
 OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

CABLE FLYE 3

DUMBBELL SUPINATED CURL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 3

SINGLE-LEG LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 3

PLANK 3
DUMBBELL INCLINE PRESS 3
 REVERSE GRIP LAT PULLDOWN 3

ASSISTED DIP 3

BARBELL BENT OVER ROW 3

DUMBBELL LATERAL RAISE 3

SEATED FACE PULL 3
HAMMER CURL 3

Exercise Working Sets

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3

LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

CRUNCH 3
 BARBELL BENCH PRESS 3

LAT PULLDOWN 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

CABLE FLYE 3

DUMBBELL SUPINATED CURL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 3

SINGLE-LEG LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 3

 PLANK 3
DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

ASSISTED DIP 3

BARBELL BENT OVER ROW 3

DUMBBELL LATERAL RAISE 3

SEATED FACE PULL 3
HAMMER CURL 3
Exercise Working Sets

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3

LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

 CRUNCH 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

CABLE FLYE 3

DUMBBELL SUPINATED CURL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 3

SINGLE-LEG LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

 STANDING CALF RAISE 3
PLANK 3
DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

ASSISTED DIP 3

BARBELL BENT OVER ROW 3

DUMBBELL LATERAL RAISE 3

SEATED FACE PULL 3
HAMMER CURL 3
Exercise Working Sets

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

LEG EXTENSION 3
 LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

CRUNCH 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

CABLE FLYE 3

DUMBBELL SUPINATED CURL 3

SINGLE-ARM ROPE TRICEP EXTENSION 3

DEADLIFT 3
 DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 3

SINGLE-LEG LYING LEG CURL 3

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 3

PLANK 3
DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

ASSISTED DIP 3

BARBELL BENT OVER ROW 3

DUMBBELL LATERAL RAISE 3

 SEATED FACE PULL 3

HAMMER CURL 3

Exercise Working Sets

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

BARBELL BENCH PRESS 3

 SINGLE-ARM PULLDOWN 3

DUMBBELL SEATED SHOULDER PRESS 3

DUMBBELL ROW 3

ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

 OVERHEAD PRESS 3

NEUTRAL-GRIP PULLDOWN 3
DUMBBELL INCLINE PRESS 3
CABLE SEATED ROW 3
CABLE LATERAL RAISE 3

REVERSE PEC DECK 3

SINGLE-ARM CABLE CURL 3

Exercise Working Sets

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

 BICYCLE CRUNCH 3

BARBELL BENCH PRESS 3

SINGLE-ARM PULLDOWN 3

DUMBBELL SEATED SHOULDER PRESS 3

DUMBBELL ROW 3

ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

STANDING CALF RAISE 3

 HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

OVERHEAD PRESS 3

NEUTRAL-GRIP PULLDOWN 3

DUMBBELL INCLINE PRESS 3

CABLE SEATED ROW 3
CABLE LATERAL RAISE 3

REVERSE PEC DECK 3

SINGLE-ARM CABLE CURL 3

Exercise Working Sets

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3
 LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

BARBELL BENCH PRESS 3

SINGLE-ARM PULLDOWN 3

DUMBBELL SEATED SHOULDER PRESS 3

DUMBBELL ROW 3

ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

 STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

OVERHEAD PRESS 3

NEUTRAL-GRIP PULLDOWN 3
DUMBBELL INCLINE PRESS 3
CABLE SEATED ROW 3
CABLE LATERAL RAISE 3

REVERSE PEC DECK 3

SINGLE-ARM CABLE CURL 3

Exercise Working Sets

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

LEG PRESS 3
 LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

BARBELL BENCH PRESS 3

SINGLE-ARM PULLDOWN 3

DUMBBELL SEATED SHOULDER PRESS 3

DUMBBELL ROW 3

ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

SEATED LEG CURL 3

 STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

OVERHEAD PRESS 3

NEUTRAL-GRIP PULLDOWN 3
DUMBBELL INCLINE PRESS 3
CABLE SEATED ROW 3
CABLE LATERAL RAISE 3

REVERSE PEC DECK 3

SINGLE-ARM CABLE CURL 3

ARD'S FUNDAMENTALS - UPPER LOWER SPREADSHEET

ograms or type "lbs" if using pounds (quotation

t included)
g

Reps / Duration Load (kg) RPE Rest

6 1 de 120. 2 de 115 7 3-4min

10 90 7 2-3min

12 90 8 2-3min

12 120 9 1-2min

12 115 9 1-2min

6 7 1-2min

12 7 1-2min

5 80 7 3-4min
2 de 12 1 de
10 11 8 2-3min
 10 1 de 25. 2 de 7 3-4min
20

12 110 or 105 8 2-3min

12 3 8 1-2min

10 30 8 1-2min
2 de 3. 1 de
12 2 8 1-2min

8 130 7 3-4min

10 2 de 55. 1 de 45 8 2-3min

15 45 8 1-2min

15 45 8 1-2min

15 225 9 1-2min

12 170 8 1-2min
20sec 8 1-2min
8 75 8 2-3min
 8 13 8 2-3min

10 12 7 2-3min

12 27.5? 7 2-3min

15 20 8 1-2min
15 Should be 4 bars 8 1-2min
8 1 de 30. 2 25 9 1-2min

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

10 7 2-3min

12 8 2-3min

12 9 1-2min

12 9 1-2min

6 7 1-2min

12 7 1-2min
5 7 3-4min

10 8 2-3min

10 7 3-4min

12 8 2-3min

12 8 1-2min

10 8 1-2min

12 8 1-2min

8 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 9 1-2min

12 8 1-2min
 20sec 8 1-2min
8 8 2-3min

8 8 2-3min

10 7 2-3min

12 7 2-3min

15 8 1-2min
15 8 1-2min
8 9 1-2min
Reps / Duration RPE Rest

6 7 3-4min

10 7 2-3min

12 8 2-3min

12 9 1-2min

12 9 1-2min

6 7 1-2min
12 7 1-2min

5 7 3-4min

10 8 2-3min

10 7 3-4min

12 8 2-3min

12 8 1-2min

10 8 1-2min

12 8 1-2min

8 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 9 1-2min
 12 8 1-2min
20sec 8 1-2min
8 8 2-3min

8 8 2-3min

10 7 2-3min

12 7 2-3min

15 8 1-2min
15 8 1-2min
8 9 1-2min
Reps / Duration Load (kg) RPE Rest

6 120. 120 next 7 3-4min

time
10 90. 90 7 2-3min

12 90. 90 8 2-3min

2 de 110. 1
de 125. 1
12 de 125 2 de 9 1-2min
115
12 115. 115 9 1-2min

6 2 de 260. 1 7 1-2min
de 270. 270
12 100 7 1-2min

5 80? 80 7 3-4min

Deben ser 12
10 2 de 12 1 de 8 2-3min
11

10 25? 1 de 25. 7 3-4min

2 de 20

115? 110 or
12 105 8 2-3min

12 5. 4. 4? 3 8 1-2min
2 de 35. 1 de
10 30. 30 8 1-2min
3. 2 de 3. 1
12 de 2 8 1-2min

8 125. 2 de 7 3-4min
130 1 de 125
 55 complete
10 didn't pause. 8 2-3min
Try 60 next
time

15 50. 45 8 1-2min

1 de 50. 2 de
15 45. 2 de 50 8 1-2min
1 de 45
2 de 230. 1
15 de 225 9 1-2min

12 175 8 1-2min
20sec 1:30 8 1-2min
8 2 de 75. 1 de 8 2-3min
70. 75?
2 de 13 10
reps. 1 de 13
8 8 reps. 8 2-3min
13 o 14 reps?

10 12. 12. Y 10 7 2-3min

12 30. Should 7 2-3min

be 27.5
15 20. 20 ? 8 1-2min
 15 4 bars. 4 or 8 1-2min
3?
8 1 de 35. 2 de 9 1-2min
30. 35?
Reps / Duration Load (kg) RPE Rest

5 135 8 3-4min

1 de 80. 2 de
12 90. 90 8 2-3min
todas?
2 de 60. 1 de
50 mal forma
10 puedo 9 2-3min
mejorar try
45 next time

12 140 8 1-2min

15 115. Última 9 1-2min

serie 110
180 deben
8 ser no le 8 1-2min
hagas a la
mamada

12 8 1-2min

8 1 de 77.5. 2 8 3-4min
de 75
8 Should be 5 8 2-3min

12 Should be 40 7 2-3min

12 2 de 60. 1 de 8 2-3min
50
6 12 to 10 8 1-2min
15 5 bara 9 1-2min
2 de 20. 1 de
12 15 9 1-2min

8 115 8 3-4min

8 105? 8 2-3min

12 80 8 2-3min

8 Should be 9 1-2min
125
6 Should be 9 1-2min
200
6 Did the knees 8 1-2min

20 1 de 220. 2 9 1-2min
de 225
 2 de 30. 1 de
6 35. Should be 8 3-4min
35 ?

6 13 8 3-4min
8 75? 8 2-3min
8 12 9 2-3min
12 2 bars 8 1-2min
1 de 75. 2 de
12 80 8 1-2min

15 3 bars 9 1-2min

Reps / Duration Load (kg) RPE Rest

5 135 8 3-4min

12 85 8 2-3min

10 40 9 2-3min

12 140 8 1-2min

15 110 9 1-2min

8 180 8 1-2min
12 8 1-2min

1 de 77.5 7
8 reps. 2 de 8 3-4min
72.5

8 5 8 2-3min

12 40 7 2-3min

12 50 8 2-3min

6 8 1-2min
15 5 bars 9 1-2min
12 2 de 20. 1 de 9 1-2min
15
8 115 8 3-4min

8 100 8 2-3min

12 70 8 2-3min

8 2 de 125. 1 9 1-2min
de 130
6 1 de 200 2 de 9 1-2min
205
 6 mejor
6 forma knees 8 1-2min
only

20 225 9 1-2min
1 de 35. 2 de
6 30 8 3-4min
2 de 13. 1 de
6 14 8 3-4min
1 de. 75. 2
8 de 70 8 2-3min
8 12 9 2-3min
12 2 bars 8 1-2min

12 80 8 1-2min

15 9 1-2min

Reps / Duration Load (kg) RPE Rest

5 135 8 3-4min

12 85 8 2-3min

10 40 9 2-3min

12 140 8 1-2min
15 Lying. 1 de 9 1-2min
110. 2 de 105
8 180 8 1-2min

12 8 1-2min

8 Should be 70 8 3-4min
for an rp 8
8 5 8 2-3min

12 40 7 2-3min

12 55 8 2-3min

6 12. 10. 9 8 1-2min

15 5 bara 9 1-2min
12 9 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

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

6 8 1-2min

20 9 1-2min

6 30 8 3-4min

6 8 3-4min
8 8 2-3min
8 9 2-3min
12 8 1-2min

12 8 1-2min

15 9 1-2min

Reps / Duration Load (kg) RPE Rest

5 125 8 3-4min

12 85 8 2-3min

10 35 9 2-3min

12 135 8 1-2min
15 110 9 1-2min

8 180 8 1-2min

12 8 1-2min

8 70 8 3-4min

8 5 8 2-3min

12 35 7 2-3min

12 55 8 2-3min

6 8 1-2min
15 4 bars 9 1-2min
12 15 9 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

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

6 8 1-2min

20 9 1-2min

6 30 8 3-4min

6 13 8 3-4min
8 70 8 2-3min
8 11 9 2-3min
12 2 bars 8 1-2min

12 8 1-2min

15 3 9 1-2min
DSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
 PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
PULL YOUR ARMS BACK AND OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
 TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
PULL YOUR ARMS BACK AND OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
PULL YOUR ARMS BACK AND OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD

FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT

MOVE
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH

PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER

WIDTH GRIP

SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR

YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD

FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT

MOVE

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR

GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS

PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE

SHOULDER WIDTH GRIP

TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD

15°
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
 PULL YOUR ARMS BACK AND OUT

NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND

HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT

BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY

PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR

CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS

MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T

ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE

FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR

LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
 START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PULL YOUR ARMS BACK AND OUT
PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER
FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK

PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST

YOUR SIDES
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH

START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH

DOMINANT ARM
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PULL YOUR ARMS BACK AND OUT
PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER
FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR

KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR

GLUTES TO MAKE THE WEIGHT MOVE
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PULL YOUR ARMS BACK AND OUT
PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER
FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
 PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
Notes
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
ALLOW YOUR LOWER BACK TO ROUND
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PULL YOUR ARMS BACK AND OUT
PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER
FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
 PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
 Workout

Full Body #1
eek 1
Week 1 Full Body #2

Full Body #3

Workout
 Full Body #1
Week 2

Full Body #2
Full Body #3

Workout

Full Body #1
Week 3

Full Body #2

Full Body #3
 Workout

Full Body #1
Week 4

Full Body #2
Week
Full Body #2

Full Body #3

Workout

Full Body #1
Week 5 Full Body #1

Full Body #2
Full Body #3

Workout

Full Body #1
Week 6

Full Body #2

Full Body #3
 Workout

Full Body #1
Week 7

Full Body #2
Full Body #3

Workout

Full Body #1
Week 8

Full Body #2

Full Body #3
 JEFF NIPPARD'S FUNDA

In the light blue cell below, type "kg" if using kilograms or type "
marks not included)
Lbs

Exercise Working Sets

BACK SQUAT 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

ROMANIAN DEADLIFT 3

ASSISTED DIP 3

STANDING CALF RAISE 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

OVERHEAD PRESS 3
CHEST-SUPPORTED T-BAR ROW 3

LEG EXTENSION 3

CABLE FLYE 3

CRUNCH 3

DUMBBELL SKULL CRUSHER 3

DUMBBELL WALKING LUNGE 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

BARBELL HIP THRUST 3

SEATED FACE PULL 3
DUMBBELL LATERAL RAISE 3

LYING LEG CURL 3

Exercise Working Sets

BACK SQUAT 3
 BARBELL BENCH PRESS 3

LAT PULLDOWN 3

ROMANIAN DEADLIFT 3

ASSISTED DIP 3

STANDING CALF RAISE 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

LEG EXTENSION 3

CABLE FLYE 3

CRUNCH 3

DUMBBELL SKULL CRUSHER 3

DUMBBELL WALKING LUNGE 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

BARBELL HIP THRUST 3

SEATED FACE PULL 3
DUMBBELL LATERAL RAISE 3

LYING LEG CURL 3

Exercise Working Sets

BACK SQUAT 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

ROMANIAN DEADLIFT 3

ASSISTED DIP 3

STANDING CALF RAISE 3

 DUMBBELL SUPINATED CURL 3

DEADLIFT 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

LEG EXTENSION 3

CABLE FLYE 3

CRUNCH 3

DUMBBELL SKULL CRUSHER 3

DUMBBELL WALKING LUNGE 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

BARBELL HIP THRUST 3

SEATED FACE PULL 3
 DUMBBELL LATERAL RAISE 3

LYING LEG CURL 3

Exercise Working Sets

BACK SQUAT 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

ROMANIAN DEADLIFT 3

ASSISTED DIP 3

STANDING CALF RAISE 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

 LEG EXTENSION 3

CABLE FLYE 3

CRUNCH 3

DUMBBELL SKULL CRUSHER 3

DUMBBELL WALKING LUNGE 3

DUMBBELL INCLINE PRESS 3

REVERSE GRIP LAT PULLDOWN 3

BARBELL HIP THRUST 3

SEATED FACE PULL 3
DUMBBELL LATERAL RAISE 3

LYING LEG CURL 3

Exercise Working Sets

BACK SQUAT 3

DUMBBELL SEATED SHOULDER PRESS 3

 SINGLE-ARM PULLDOWN 3

BARBELL HIP THRUST 3

PEC DECK 3

REVERSE PEC DECK 3

CABLE LATERAL RAISE 3

DEADLIFT 3

CLOSE-GRIP BENCH PRESS 3

DUMBBELL ROW 3

DUMBBELL WALKING LUNGE 3

ASSISTED DIP 3

BICYCLE CRUNCH 3

SINGLE-ARM CABLE CURL 3

BACK SQUAT 3
 BARBELL BENCH PRESS 3

NEUTRAL-GRIP PULLDOWN 3

LYING LEG CURL 3

SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3

STANDING CALF RAISE 3

Exercise Working Sets

BACK SQUAT 3

DUMBBELL SEATED SHOULDER PRESS 3

SINGLE-ARM PULLDOWN 3

BARBELL HIP THRUST 3

PEC DECK 3

REVERSE PEC DECK 3

CABLE LATERAL RAISE 3

 DEADLIFT 3

CLOSE-GRIP BENCH PRESS 3

DUMBBELL ROW 3

DUMBBELL WALKING LUNGE 3

ASSISTED DIP 3

BICYCLE CRUNCH 3

SINGLE-ARM CABLE CURL 3

BACK SQUAT 3

BARBELL BENCH PRESS 3

NEUTRAL-GRIP PULLDOWN 3

LYING LEG CURL 3

SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3

STANDING CALF RAISE 3

 Exercise Working Sets

BACK SQUAT 3

DUMBBELL SEATED SHOULDER PRESS 3

SINGLE-ARM PULLDOWN 3

BARBELL HIP THRUST 3

PEC DECK 3

REVERSE PEC DECK 3

CABLE LATERAL RAISE 3

DEADLIFT 3

CLOSE-GRIP BENCH PRESS 3

DUMBBELL ROW 3

DUMBBELL WALKING LUNGE 3

ASSISTED DIP 3

BICYCLE CRUNCH 3
 SINGLE-ARM CABLE CURL 3

BACK SQUAT 3

BARBELL BENCH PRESS 3

NEUTRAL-GRIP PULLDOWN 3

LYING LEG CURL 3

SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3

STANDING CALF RAISE 3

Exercise Working Sets

BACK SQUAT 3

DUMBBELL SEATED SHOULDER PRESS 3

SINGLE-ARM PULLDOWN 3

BARBELL HIP THRUST 3

PEC DECK 3
 REVERSE PEC DECK 3

CABLE LATERAL RAISE 3

DEADLIFT 3

CLOSE-GRIP BENCH PRESS 3

DUMBBELL ROW 3

DUMBBELL WALKING LUNGE 3

ASSISTED DIP 3

BICYCLE CRUNCH 3

SINGLE-ARM CABLE CURL 3

BACK SQUAT 3

BARBELL BENCH PRESS 3

NEUTRAL-GRIP PULLDOWN 3

LYING LEG CURL 3

SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3

STANDING CALF RAISE 3

PPARD'S FUNDAMENTALS - FULL BODY SPREADSHEET

ograms or type "lbs" if using pounds (quotation

t included)
bs

Reps / Duration Load (lbs) RPE Rest

6 115 7 3-4min

8 70 7 3-4min

10 2 de 12. 1 de 11 8 2-3min

10 Should be 75 7 2-3min

8 12 7 1-2min

10 175 8 1-2min

10 30 8 1-2min

5 130 7 3-4min

8 25? 8 3-4min
 12 105 8 2-3min

12 115? 8 1-2min

12 3 8 1-2min

12 Deben ser 90 7 1-2min

ena forma and

12ir burns la última pause en 108 reps y solo1-2min
hice 11

10 55 8 2-3min

8 65 7 2-3min

10 1 de 11. 2 de 12 8 2-3min

12 90 8 2-3min
12 6 or 5/70 8 1-2min
10 20 8 1-2min

10 120. 1 de 115 8 1-2min

Reps / Duration Load (lbs) RPE Rest

6 125 7 3-4min
 8 75 7 3-4min

10 11/ 165 8 2-3min

10 75 7 2-3min

Ú
8 ltima hice solo 10 didn't do it7 1-2min

10 175/90 8 1-2min

10 1 de 35 2 de 30 8 1-2min

5 155 7 3-4min

8 30 8 3-4min

12 115 8 2-3min

12 120 8 1-2min

Should
12 be 4 for lower pec. 27 lbs?
8 1-2min

12 100 7 1-2min

12 25 8 1-2min
 10 50 8 2-3min

8 75 7 2-3min

10 12/165 8 2-3min

12 90 8 2-3min
12 4 8 1-2min
10 Should be 20 8 1-2min

10 120 8 1-2min

Reps / Duration Load (lbs) RPE Rest

6 115 7 3-4min

2 de 72.5.
8 1 de 70. Completas buena7forma 3-4min

10 11 8 2-3min

10 1 de 75. 2 de 80 7 2-3min

12
8 pause en la 10 del último set7 1-2min

10 1 de 115 2 de 120 8 1-2min

 2 de10
35 un poco más manejable 1 de
8 30 1-2min

140 difícil
5 peor buena forma Máster
7 140 3-4min

8 1 de 30. 2 de 27.5 8 3-4min

Same
12as previous week but better 8form 2-3min

12 115 8 1-2min

12 2 de 4 1 de 3 8 1-2min

12 100 7 1-2min

12 25 paused on 10 last set 8 1-2min

1 de 60 didn't
10 pause. 1 de 60 paused. 1 de8 55 paused2-3min

8 70 7 2-3min

10 11/165 8 2-3min

12 95 8 2-3min
12 6 8 1-2min
1 de 30 1 de 10
25 1 de 30 forma aceptable cheating
8 a lil bit
1-2min

10 125 8 1-2min

Reps / Duration Load (lbs) RPE Rest

6 1 de 115 2 de 117 7 3-4min

8 72.5 just lock the last rep 7 3-4min

10 1 de 12 2 de 11 8 2-3min

10 80 7 2-3min

8 12. 12. 10 7 1-2min

10 120. 125. 125 8 1-2min

10 35. 35. 30 8 1-2min

5 140 7 3-4min

8 27.5 8 3-4min

12 110 8 2-3min
 12 115 8 1-2min

12 1 de 3. 2 de 4 8 1-2min

12 100 7 1-2min

12 25 8 1-2min

1055 paused af but complete 8 2-3min

8 70 7 2-3min

10 155= 12 bars? 8 2-3min

12
95 strap machine ? Quads burn8 2-3min
12 Same as juniors I guess 8 1-2min
10 1 de 25. 2 de 30 8 1-2min

10 140 8 1-2min

Reps / Duration Load (lbs) RPE Rest

8 120 8 3-4min

10 Should be 45 8 3-4min
12 5 9 2-3min

8 110 9 2-3min

15 115 9 1-2min

15 75 9 1-2min

12 2 9 1-2min

3 160 8 3-4min

5 80 7 3-4min

12 55 8 2-3min

12 45 8 1-2min

12 Ultima solo hice 10 8 1-2min

10 15 each side 7 1-2min

12 1 de 4. 2 de 3 8 1-2min

5 125 8 2-3min
 10 70 8 2-3min

15 Should be 10 8 2-3min

212
de 125. 1 de 120. Solo 10 reps
8 2-3min
15 4 8 1-2min
12 1 de 2. 2 de 3 8 1-2min

10 180 8 1-2min

Reps / Duration Load (lbs) RPE Rest

8 2 de 105 2 de 115 8 3-4min

1 de 55 9 reps.1
10 de50 completa 1 de 50 solo
8 9 reps 3-4min

1 de 12
5 completa 1 de 5 left only 10. 91 de 4 2-3min

8 1 de 110. 2 de 15 9 2-3min

15 115 9 1-2min

15 75 9 1-2min

12 2 bars 9 1-2min
 3 150 8 3-4min

5 75 7 3-4min

12 60 8 2-3min

12 50 8 1-2min

12 12 la última casi 12 8 1-2min

10 100 7 1-2min

12 3 8 1-2min

5 120? 8 2-3min

10 67.5 did lock it this time 8 2-3min

1 de 11 1215
reps. 1 de 10 12 reps. 1 de810 10 reps2-3min

12 125 1 ser 8 2-3min

15 8 1-2min
12 8 1-2min

10 8 1-2min
Reps / Duration Load (lbs) RPE Rest

8 8 3-4min

10 8 3-4min

12 9 2-3min

8 9 2-3min

15 9 1-2min

15 9 1-2min

12 9 1-2min

3 8 3-4min

5 7 3-4min

12 8 2-3min

12 8 1-2min

12 8 1-2min

10 7 1-2min
 12 8 1-2min

5 8 2-3min

10 8 2-3min

15 8 2-3min

12 8 2-3min
15 8 1-2min
12 8 1-2min

10 8 1-2min

Reps / Duration Load (lbs) RPE Rest

8 8 3-4min

10 8 3-4min

12 9 2-3min

8 9 2-3min

15 9 1-2min
15 9 1-2min

12 9 1-2min

3 8 3-4min

5 7 3-4min

12 8 2-3min

12 8 1-2min

12 8 1-2min

10 7 1-2min

12 8 1-2min

5 8 2-3min

10 8 2-3min

15 8 2-3min

12 8 2-3min
15 8 1-2min
12 8 1-2min

10 8 1-2min
HEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PULL YOUR ARMS BACK AND OUT
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
 TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PULL YOUR ARMS BACK AND OUT
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PULL YOUR ARMS BACK AND OUT
 RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR SHOULDERS
DOWN (AVOID SHRUGGING).
 FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK), DON'T
YANK YOUR HEAD WITH YOUR ARMS
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PULL YOUR ARMS BACK AND OUT
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
 START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
 TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PULL YOUR ARMS BACK AND OUT
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PULL YOUR ARMS BACK AND OUT
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PULL YOUR ARMS BACK AND OUT
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
 SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
AGAINST YOUR SIDES
12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM
BEHIND YOUR TORSO
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST
YOUR SIDES
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PULL YOUR ARMS BACK AND OUT
 PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE