LOWER/UPPER

PROGRAM
WEEK
1
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 1: DAYS 1-4

4 WEEK STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
YOUR SPINE TO ROUND
BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR
ARMS
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
SHOULDER WIDTH GRIP
MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
DAY 2

HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK

CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR
SCAPULAE DURING THE ECCENTRIC
CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER
FINGER
SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN
FORWARD
SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE
DAY 3

SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
DAY 4

BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK
NEUTRAL, DOUBLE OVERHAND GRIP
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER/UPPER
PROGRAM
WEEK
2
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 2: DAYS 1-4

4 WEEK STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
YOUR SPINE TO ROUND
BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR
ARMS
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
SHOULDER WIDTH GRIP
MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
DAY 2

HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK

CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR
SCAPULAE DURING THE ECCENTRIC
CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER
FINGER
SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN
FORWARD
SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE
DAY 3

SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
DAY 4

BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK
NEUTRAL, DOUBLE OVERHAND GRIP
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER/UPPER
PROGRAM
WEEK
3
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 3: DAYS 1-4

4 WEEK STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
YOUR SPINE TO ROUND
BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR
ARMS
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
SHOULDER WIDTH GRIP
MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
DAY 2

HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK

CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR
SCAPULAE DURING THE ECCENTRIC
CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER
FINGER
SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN
FORWARD
SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE
DAY 3

SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
DAY 4

BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK
NEUTRAL, DOUBLE OVERHAND GRIP
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER/UPPER
PROGRAM
WEEK
4
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 4: DAYS 1-4

4 WEEK STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
BACK SQUAT 3 6 7 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
YOUR SPINE TO ROUND
BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
DAY 1

A PAD
LEG EXTENSION 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

LYING LEG CURL 3 12 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 6 7 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH YOUR
ARMS
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 5 7 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS STRAIGHT OUT TO YOUR SIDES, USE A 1.5X
SHOULDER WIDTH GRIP
MILITARY PRESS 3 10 7 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
DAY 2

HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK

CHEST-SUPPORTED T-BAR ROW 3 12 8 2-3MIN RETRACT YOUR SCAPULAE DURING THE CONCENTRIC, PROTRACT YOUR
SCAPULAE DURING THE ECCENTRIC
CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR POINTER
FINGER
SINGLE-ARM ROPE TRICEP EXTENSION 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER ARM

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DEADLIFT 3 8 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO LEAN
FORWARD
SINGLE-LEG LEG EXTENSION 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE
DAY 3

SINGLE-LEG LYING LEG CURL 3 15 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
MACHINE SEATED HIP ABDUCTION 3 15 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO
MAKE THE WEIGHT MOVE
STANDING CALF RAISE 3 12 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
PLANK 3 20SEC 8 1-2MIN SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 8 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
ASSISTED DIP 3 10 7 2-3MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°
DAY 4

BARBELL BENT OVER ROW 3 12 7 2-3MIN LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER BACK
NEUTRAL, DOUBLE OVERHAND GRIP
DUMBBELL LATERAL RAISE 3 15 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

HAMMER CURL 3 8 9 1-2MIN NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER/UPPER
PROGRAM
WEEK
5
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 5: DAYS 1-4

4 WEEK MODIFIED STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND
DOWN, PUSH YOUR KNEES OUT LATERALLY
DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN
DAY 1

AND RIB CAGE, ONLY MOVE YOUR HIPS

LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR
LOWER BACK TO ROUND
LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT
ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP
DAY 2

YOUR TORSO UPRIGHT

DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT

EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
A PAD
ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
DAY 3

YOUR SPINE TO ROUND

SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S
CHAIR
MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE
THE WEIGHT MOVE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
DAY 4

CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE
ECCENTRIC
CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE

REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND
YOUR TORSO
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:
LOWER/UPPER
PROGRAM
WEEK
6
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 6: DAYS 1-4

4 WEEK MODIFIED STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND
DOWN, PUSH YOUR KNEES OUT LATERALLY
DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN
DAY 1

AND RIB CAGE, ONLY MOVE YOUR HIPS

LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR
LOWER BACK TO ROUND
LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT
ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP
DAY 2

YOUR TORSO UPRIGHT

DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT

EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
A PAD
ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
DAY 3

YOUR SPINE TO ROUND

SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S
CHAIR
MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE
THE WEIGHT MOVE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
DAY 4

CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE
ECCENTRIC
CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE

REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND
YOUR TORSO
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:
LOWER/UPPER
PROGRAM
WEEK
7
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 7: DAYS 1-4

4 WEEK MODIFIED STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND
DOWN, PUSH YOUR KNEES OUT LATERALLY
DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN
DAY 1

AND RIB CAGE, ONLY MOVE YOUR HIPS

LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR
LOWER BACK TO ROUND
LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT
ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP
DAY 2

YOUR TORSO UPRIGHT

DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT

EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
A PAD
ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
DAY 3

YOUR SPINE TO ROUND

SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S
CHAIR
MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE
THE WEIGHT MOVE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
DAY 4

CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE
ECCENTRIC
CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE

REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND
YOUR TORSO
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:
 LOWER/UPPER
PROGRAM
WEEK
8

JEFF NIPPARD FUNDAMENTALS HYPERTROPHY PROGRAM 62

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM / LOWER/UPPER WEEK 8: DAYS 1-4

4 WEEK MODIFIED STRENGTH BASE
LOWER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE
DEADLIFT 3 5 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE
BAR PRIOR TO MOVING IT OFF THE GROUND
GOBLET SQUAT 3 12 8 2-3MIN HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT BACK AND
DOWN, PUSH YOUR KNEES OUT LATERALLY
DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3MIN PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR CHIN
DAY 1

AND RIB CAGE, ONLY MOVE YOUR HIPS

LEG PRESS 3 12 8 1-2MIN MEDIUM FEET PLACEMENT ON THE PLATFORM, DON'T ALLOW YOUR
LOWER BACK TO ROUND
LYING LEG CURL 3 15 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 8 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
BICYCLE CRUNCH 3 12 8 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR LEFT
ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #1 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BARBELL BENCH PRESS 3 8 8 3-4MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER BLADES AND
STAY FIRM ON THE BENCH
SINGLE-ARM PULLDOWN 3 8 8 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DOMINANT ARM
DUMBBELL SEATED SHOULDER PRESS 3 12 7 2-3MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS, KEEP
DAY 2

YOUR TORSO UPRIGHT

DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
ASSISTED DIP 3 6 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

SEATED FACE PULL 3 15 9 1-2MIN PULL YOUR ARMS BACK AND OUT

EZ BAR CURL 3 12 9 1-2MIN PRESS YOUR PINKY INTO THE BAR HARDER THAN YOUR POINTER FINGER

*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

LOWER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

BACK SQUAT 3 8 8 3-4MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL HIP THRUST 3 8 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS. USE
A PAD
ROMANIAN DEADLIFT 3 12 8 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T ALLOW
DAY 3

YOUR SPINE TO ROUND

SEATED LEG CURL 3 8 9 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
STANDING CALF RAISE 3 6 9 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT THE
BOTTOM, DON’T BOUNCE
HANGING LEG RAISE 3 6 8 1-2MIN FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF CAPTAIN'S
CHAIR
MACHINE SEATED HIP ABDUCTION 3 20 9 1-2MIN KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR GLUTES TO MAKE
THE WEIGHT MOVE
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME:

UPPER BODY #2 SETS REPS RPE REST 1 2 3 NOTES LSRPE

MILITARY PRESS 3 6 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR
HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY BACK
NEUTRAL-GRIP PULLDOWN 3 6 8 3-4MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR SIDES

DUMBBELL INCLINE PRESS 3 8 8 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
DAY 4

CABLE SEATED ROW 3 8 9 2-3MIN USE A V-BAR GRIP, LET YOUR SCAPULAE PROTRACT DURING THE
ECCENTRIC
CABLE LATERAL RAISE 3 12 8 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR SIDE

REVERSE PEC DECK 3 12 8 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

SINGLE-ARM CABLE CURL 3 15 9 1-2MIN FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR ARM BEHIND
YOUR TORSO
*NOTE: REST TIMES ARE GIVEN IN MINUTES. TOTAL TRAINING TIME: