Week 1 Exercise

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Bench Press

Larsen Press
 Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown +
Stretch-Only Overhead Triceps
Extension

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported

Row
Pull #1
 Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl

Deadlift

Stiff-Leg Deadlift

Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press

Kroc Row
 Diamond Pushup

Week 2 Exercise

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Bench Press

Larsen Press

Standing Dumbbell Arnold Press

 A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown +
Stretch-Only Overhead Triceps
Extension

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported

Row
Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

 Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl

Deadlift

Stiff-Leg Deadlift

Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press

Kroc Row

Diamond Pushup

Week 3 Exercise
 Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

 Squeeze-Only Triceps Pressdown +
Stretch-Only Overhead Triceps
Extension

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported

Row
Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl
 Deadlift

Stiff-Leg Deadlift

Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press

Kroc Row

Diamond Pushup

Week 4 Exercise

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown +
Stretch-Only Overhead Triceps
Extension

N1-Style Cross-Body Triceps Extension

 Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported

Row
Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl

Deadlift

Stiff-Leg Deadlift
 Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press

Kroc Row

Diamond Pushup

Week 5 Exercise

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
 Decline Plate-Weighted Crunch
Bench Press

Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown +
Stretch-Only Overhead Triceps
Extension

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

 Lat Pulldown (Failure Set)

Omni-Grip Machine Chest-Supported

Row
Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl

Deadlift

Stiff-Leg Deadlift

Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press
 Kroc Row

Diamond Pushup

SEMI-DELOAD WEEK
Week 6 Exercise

Squat

Pause Squat (Back off)

Barbell RDL
Legs #1
Walking Lunge
Seated Leg Curl
Leg Press Toe Press
Decline Plate-Weighted Crunch
Bench Press
 Larsen Press

Standing Dumbbell Arnold Press

A1. Press-Around
Push #1
A2. Pec Static Stretch 30s

Cross-Body Cable Y-Raise (Side Delt)

Squeeze-Only Triceps Pressdown +
Stretch-Only Overhead Triceps
Extension

N1-Style Cross-Body Triceps Extension

Lat Pulldown (Feeder Sets)

Lat Pulldown (Failure Set)

 Omni-Grip Machine Chest-Supported
Row
Pull #1
A1. Bottom-Half DB Lat Pullover

A2. Lat Static Stretch 30s

Omni-Direction Face Pull

EZ-Bar Curl
Bottom-Half Preacher Curl

Deadlift

Stiff-Leg Deadlift

Close-Grip Barbell Incline Press

Chin-Up
Full Body #1
Leg Press

Kroc Row
Diamond Pushup
 Jeff Nippard's Ultimate PPL Pro

Phase 1 - Base Hypertrophy (Mode

Warm-up
Working Sets Reps Load RPE
Sets

3-4 1 2-4 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
3-4 1 3-5 8-9

0 2 10 8-9
2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 8+8 9-10

0 2 10-12 10

0 4 10 See Notes

0 1 10+5 10

2 3 10-12 8-9
1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 6-8 9-10
0 2 10-12 10
Mandatory 1-
3-4 1 5 8-9

0 2 8 8-9

2-3 3 8, 5, 12 8-9

2 2 8-10 8-9

2-3 3 10-12 8-9

2 2 10-12 8-9
 0 1 AMRAP 10

Mandatory 1-

Warm-up
Working Sets Reps Load RPE
Sets

3-4 1 3-5 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
3-4 1 3-5 8-9

0 2 10 8-9

2 3 8-10 8-9
1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 8+8 9-10

0 2 10-12 10

0 4 10 See Notes

0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

 1 3 12-15 9-10

1 3 6-8 9-10
0 2 10-12 10
Mandatory 1-
3-4 1 4 8-9

0 2 8 8-9

2-3 3 8, 5, 12 8-9

2 2 8-10 8-9

2-3 3 10-12 8-9

2 2 10-12 8-9

0 1 AMRAP 10

Mandatory 1-

Warm-up
Working Sets Reps Load RPE
Sets
3-4 1 4-6 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
3-4 1 2-4 8-9

0 2 10 8-9

2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10
1 3 8+8 9-10

0 2 10-12 10

0 4 10 See Notes

0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 6-8 9-10
0 2 10-12 10
 Mandatory 1-
3-4 1 3 8-9

0 2 8 8-9

2-3 3 8, 5, 12 8-9

2 2 8-10 8-9

2-3 3 10-12 8-9

2 2 10-12 8-9

0 1 AMRAP 10

Mandatory 1-

Warm-up
Working Sets Reps Load RPE
Sets

3-4 1 3-5 8-9

0 2 5 8-9

2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
3-4 1 2-4 8-9

0 2 10 8-9

2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 8+8 9-10

0 2 10-12 10
0 4 10 See Notes

0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 6-8 9-10
0 2 10-12 10
Mandatory 1-
3-4 1 2 8-9

0 2 8 8-9
 2-3 3 8, 5, 12 8-9

2 2 8-10 8-9

2-3 3 10-12 8-9

2 2 10-12 8-9

0 1 AMRAP 10

Mandatory 1-

Warm-up
Working Sets Reps Load RPE
Sets

3-4 1 2-4 8-9

0 2 5 8-9

2 3 8-10 8-9

1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
3-4 1 3-5 8-9

0 2 10 8-9

2 3 8-10 8-9

1 2 12-15 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 8+8 9-10

0 2 10-12 10

0 4 10 See Notes
0 1 10+5 10

2 3 10-12 8-9

1 2 10-12 9-10

0 2 30s HOLD N/A

1 3 12-15 9-10

1 3 6-8 9-10
0 2 10-12 10
Mandatory 1-
3-4 1 1 8-9

0 2 8 8-9

2-3 3 8, 5, 12 8-9

2 2 8-10 8-9

2-3 3 10-12 8-9

 2 2 10-12 8-9

0 1 AMRAP 10

Mandatory 1-

K: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK

Warm-up
Working Sets Reps Load RPE
Sets

3-4 1 1-3 7

0 2 5 7

2 2 8-10 7

1 2 10 7
1 2 10-12 8
1 2 10-12 8
1 2 10-12 8
3-4 1 3-5 7
0 2 10 7

2 2 8-10 7

1 2 12-15 8

0 2 30s HOLD N/A

1 2 12-15 8

1 2 8+8 8

0 2 10-12 8

0 4 10 See Notes

0 1 10+5 10
2 3 10-12 7

1 2 10-12 8

0 2 30s HOLD N/A

1 3 12-15 8

1 2 6-8 8
0 2 10-12 8
Mandatory 1-
3-4 1 4 7

0 2 8 7

2-3 2 8, 5 7

2 2 8-10 7

2-3 2 10-12 7

2 2 10-12 7
0 1 AMRAP 10

Mandatory 1-
ogram - 4x/Week Spreadsheet

erate Volume, Moderate Intensity)

Rest
Substitution Option 1 Substitution Option 2
DB Bulgarian Split
~3-4 min Hack Squat
Squat
Pause DB Bulgarian
~3-4 min Pause Hack Squat
Split Squat
~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
Machine Chest
~3-4 min DB Bench Press
Press
Machine Chest
DB Bench Press
~3-4 min Press
(No Leg Drive)
(No Leg Drive)
 Seated DB Shoulder Machine Shoulder
~2-3 min
Press Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

Machine Lateral
~1-2 min DB Lateral Raise
Raise
Triceps Pressdown DB Skull Crusher
~1-2 min
(12-15 reps) (12-15 reps)

Single-Arm Tricep Single-Arm Cable

~1-2 min
Pressdown Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

Incline Chest-
~2-3 min Cable Seated Row
Supported DB Row
 0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

Bent-Over Reverse
~1-2 min Reverse Cable Flye
DB Flye
~1-2 min DB Curl Cable Curl
Bottom-Half Spider Bottom-Half
~1-2 min
Curl Bayesian Curl
-2 Rest Days
~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

Close-Grip DB Close-Grip Machine
~3-4 min
Incline Press Press
Underhand Lat
~2-3 min Pull-Up
Pulldown
~2-3 min Goblet Squat Walking Lunge

~2-3 min Single-Arm DB Row Meadows Row

 Kneeling Modified
0 min Close-Grip Push Up
Push Up
-2 Rest Days

Rest
Substitution Option 1 Substitution Option 2
DB Bulgarian Split
~3-4 min Hack Squat
Squat
Pause DB Bulgarian
~3-4 min Pause Hack Squat
Split Squat
~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
Machine Chest
~3-4 min DB Bench Press
Press
Machine Chest
DB Bench Press
~3-4 min Press
(No Leg Drive)
(No Leg Drive)
Seated DB Shoulder Machine Shoulder
~2-3 min
Press Press
 0 min DB Flye Deficit Push Up

0 min N/A N/A

Machine Lateral
~1-2 min DB Lateral Raise
Raise
Triceps Pressdown DB Skull Crusher
~1-2 min
(12-15 reps) (12-15 reps)

Single-Arm Tricep Single-Arm Cable

~1-2 min
Pressdown Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

Incline Chest-
~2-3 min Cable Seated Row
Supported DB Row
0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

 Bent-Over Reverse
~1-2 min Reverse Cable Flye
DB Flye
~1-2 min DB Curl Cable Curl
Bottom-Half Spider Bottom-Half
~1-2 min
Curl Bayesian Curl
-2 Rest Days
~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

Close-Grip DB Close-Grip Machine
~3-4 min
Incline Press Press
Underhand Lat
~2-3 min Pull-Up
Pulldown
~2-3 min Goblet Squat Walking Lunge

~2-3 min Single-Arm DB Row Meadows Row

Kneeling Modified
0 min Close-Grip Push Up
Push Up
-2 Rest Days

Rest
Substitution Option 1 Substitution Option 2
 DB Bulgarian Split
~3-4 min Hack Squat
Squat
Pause DB Bulgarian
~3-4 min Pause Hack Squat
Split Squat
~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
Machine Chest
~3-4 min DB Bench Press
Press
Machine Chest
DB Bench Press
~3-4 min Press
(No Leg Drive)
(No Leg Drive)
Seated DB Shoulder Machine Shoulder
~2-3 min
Press Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

Machine Lateral
~1-2 min DB Lateral Raise
Raise
 Triceps Pressdown DB Skull Crusher
~1-2 min
(12-15 reps) (12-15 reps)

Single-Arm Tricep Single-Arm Cable

~1-2 min
Pressdown Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

Incline Chest-
~2-3 min Cable Seated Row
Supported DB Row
0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

Bent-Over Reverse
~1-2 min Reverse Cable Flye
DB Flye
~1-2 min DB Curl Cable Curl
Bottom-Half Spider Bottom-Half
~1-2 min
Curl Bayesian Curl
-2 Rest Days
~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

Close-Grip DB Close-Grip Machine
~3-4 min
Incline Press Press
Underhand Lat
~2-3 min Pull-Up
Pulldown
~2-3 min Goblet Squat Walking Lunge

~2-3 min Single-Arm DB Row Meadows Row

Kneeling Modified
0 min Close-Grip Push Up
Push Up
-2 Rest Days

Rest
Substitution Option 1 Substitution Option 2
DB Bulgarian Split
~3-4 min Hack Squat
Squat
Pause DB Bulgarian
~3-4 min Pause Hack Squat
Split Squat
~2-3 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
Machine Chest
~3-4 min DB Bench Press
Press
Machine Chest
DB Bench Press
~3-4 min Press
(No Leg Drive)
(No Leg Drive)
Seated DB Shoulder Machine Shoulder
~2-3 min
Press Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

Machine Lateral
~1-2 min DB Lateral Raise
Raise
Triceps Pressdown DB Skull Crusher
~1-2 min
(12-15 reps) (12-15 reps)

Single-Arm Tricep Single-Arm Cable

~1-2 min
Pressdown Tricep Kickback
 ~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

Incline Chest-
~2-3 min Cable Seated Row
Supported DB Row
0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

Bent-Over Reverse
~1-2 min Reverse Cable Flye
DB Flye
~1-2 min DB Curl Cable Curl
Bottom-Half Spider Bottom-Half
~1-2 min
Curl Bayesian Curl
-2 Rest Days
~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

 Close-Grip DB Close-Grip Machine
~3-4 min
Incline Press Press
Underhand Lat
~2-3 min Pull-Up
Pulldown
~2-3 min Goblet Squat Walking Lunge

~2-3 min Single-Arm DB Row Meadows Row

Kneeling Modified
0 min Close-Grip Push Up
Push Up
-2 Rest Days

Rest
Substitution Option 1 Substitution Option 2
DB Bulgarian Split
~3-4 min Hack Squat
Squat
Pause DB Bulgarian
~3-4 min Pause Hack Squat
Split Squat
~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
Machine Chest
~3-4 min DB Bench Press
Press
Machine Chest
DB Bench Press
~3-4 min Press
(No Leg Drive)
(No Leg Drive)
Seated DB Shoulder Machine Shoulder
~2-3 min
Press Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

Machine Lateral
~1-2 min DB Lateral Raise
Raise
Triceps Pressdown DB Skull Crusher
~1-2 min
(12-15 reps) (12-15 reps)

Single-Arm Tricep Single-Arm Cable

~1-2 min
Pressdown Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

 ~2-3 min Machine Pulldown Pull-Up

Incline Chest-
~2-3 min Cable Seated Row
Supported DB Row
0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

Bent-Over Reverse
~1-2 min Reverse Cable Flye
DB Flye
~1-2 min DB Curl Cable Curl
Bottom-Half Spider Bottom-Half
~1-2 min
Curl Bayesian Curl
-2 Rest Days
~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

Close-Grip DB Close-Grip Machine
~3-4 min
Incline Press Press
Underhand Lat
~2-3 min Pull-Up
Pulldown
~2-3 min Goblet Squat Walking Lunge
 ~2-3 min Single-Arm DB Row Meadows Row

Kneeling Modified
0 min Close-Grip Push Up
Push Up
-2 Rest Days

TO PROMOTE RECOVERY AND TO PREPARE

Rest
Substitution Option 1 Substitution Option 2
DB Bulgarian Split
~3-4 min Hack Squat
Squat
Pause DB Bulgarian
~3-4 min Pause Hack Squat
Split Squat
~2-3 min DB RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl
~1-2 min Seated Calf Raise Standing Calf Raise
~1-2 min Cable Crunch Machine Crunch
Machine Chest
~3-4 min DB Bench Press
Press
 Machine Chest
DB Bench Press
~3-4 min Press
(No Leg Drive)
(No Leg Drive)
Seated DB Shoulder Machine Shoulder
~2-3 min
Press Press

0 min DB Flye Deficit Push Up

0 min N/A N/A

Machine Lateral
~1-2 min DB Lateral Raise
Raise
Triceps Pressdown DB Skull Crusher
~1-2 min
(12-15 reps) (12-15 reps)

Single-Arm Tricep Single-Arm Cable

~1-2 min
Pressdown Tricep Kickback

~2-3 min Machine Pulldown Pull-Up

~2-3 min Machine Pulldown Pull-Up

 Incline Chest-
~2-3 min Cable Seated Row
Supported DB Row
0 min Cable Lat Pullover 1-Arm Lat Pull-In

0 min N/A N/A

Bent-Over Reverse
~1-2 min Reverse Cable Flye
DB Flye
~1-2 min DB Curl Cable Curl
Bottom-Half Spider Bottom-Half
~1-2 min
Curl Bayesian Curl
-2 Rest Days
~3-5 min Trap Bar Deadlift Barbell Hip Thrust

~3-4 min Barbell RDL DB RDL

Close-Grip DB Close-Grip Machine
~3-4 min
Incline Press Press
Underhand Lat
~2-3 min Pull-Up
Pulldown
~2-3 min Goblet Squat Walking Lunge

~2-3 min Single-Arm DB Row Meadows Row

 Kneeling Modified
0 min Close-Grip Push Up
Push Up
-2 Rest Days
t
Copyright 2023 by Jeff Nippard. All rights reserved.

Notes

Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
 Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight
up from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a
little heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8).
Set 4 is your hard set: try to hit failure at 10 reps on this last
set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild
cheating and a slightly more upright posture. Don't be afraid
to go heavy and use straps if your grip is limiting
 Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo

Notes

Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
 Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight
up from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a
little heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8).
Set 4 is your hard set: try to hit failure at 10 reps on this last
set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
 1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild
cheating and a slightly more upright posture. Don't be afraid
to go heavy and use straps if your grip is limiting
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo

Notes
 Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
 Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight
up from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a
little heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8).
Set 4 is your hard set: try to hit failure at 10 reps on this last
set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild
cheating and a slightly more upright posture. Don't be afraid
to go heavy and use straps if your grip is limiting
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo

Notes

Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
 Do 4 feeder sets of 10 reps by gradually building the weight
up from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a
little heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8).
Set 4 is your hard set: try to hit failure at 10 reps on this last
set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild
cheating and a slightly more upright posture. Don't be afraid
to go heavy and use straps if your grip is limiting
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo

Notes

Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
 Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight
up from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a
little heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8).
Set 4 is your hard set: try to hit failure at 10 reps on this last
set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
 Kroc rows are basically just a dumbbell row with mild
cheating and a slightly more upright posture. Don't be afraid
to go heavy and use straps if your grip is limiting
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo

FOR THE NEXT 6 WEEKS!

Notes

Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Focus on squeezing your hamstrings to move the weight
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
 Shoulder blades still retracted and depressed. Slight arch in
upper back. Zero leg drive.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the
squeeze") and the first half of the ROM for overhead
extensions ("the stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Do 4 feeder sets of 10 reps by gradually building the weight
up from set to set. Set 1 is pretty light (RPE 4-5). Set 2 is a
little heavier (RPE 6-7). Set 3 is a little heavier again (RPE 7-8).
Set 4 is your hard set: try to hit failure at 10 reps on this last
set.
After hitting failure at ~10 reps, do a dropset. Strip the weight
back ~30-50% and do another 5 reps with nice and controlled
technique
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Focus on contracting your biceps, minimize torso momentum
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a
slight bend in the knees
Use ~45° incline and a grip width just outside shoulder width
Underhand grip, pull your chest to the bar, add weight if
needed to hit RPE
Medium width feet placement on the platform, don't allow
your lower back to round
Kroc rows are basically just a dumbbell row with mild
cheating and a slightly more upright posture. Don't be afraid
to go heavy and use straps if your grip is limiting
Place your hands close together on the ground so that they
form a diamond shape and do as many pushups as possible
with a smooth tempo
Week 1 Exercise

Squat or Machine Squat

Barbell RDL
Leg Extension
Legs #1
Seated Calf Raise

Cable Crunch

Bench Press

High-Incline Smith Machine Press

Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

 Neutral-Grip Lat Pulldown
Pendlay Row

Pull #1 Reverse Pec Deck

EZ-Bar Curl
Hammer Cheat Curl

Hack Squat

Seated DB Shoulder Press

Full Body #1 Close-Grip Seated Cable Row

Weighted Dip
Seated Leg Curl
Machine Lateral Raise

Week 2 Exercise

Squat or Machine Squat

Barbell RDL
Leg Extension
Legs #1
Legs #1
Seated Calf Raise

Cable Crunch

Bench Press

High-Incline Smith Machine Press

Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown
Pendlay Row

Pull #1 Reverse Pec Deck

EZ-Bar Curl
Hammer Cheat Curl

Deadlift
 Seated DB Shoulder Press

Full Body #1 Close-Grip Seated Cable Row

Weighted Dip
Seated Leg Curl
Machine Lateral Raise

Week 3 Exercise

Squat or Machine Squat

Barbell RDL
Leg Extension
Legs #1
Seated Calf Raise

Cable Crunch

Bench Press

High-Incline Smith Machine Press

Push #1 Egyptian Cable Lateral Raise

 Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown
Pendlay Row

Pull #1 Reverse Pec Deck

EZ-Bar Curl
Hammer Cheat Curl

Hack Squat

Seated DB Shoulder Press

Full Body #1 Close-Grip Seated Cable Row

Weighted Dip
Seated Leg Curl
Machine Lateral Raise

Week 4 Exercise
 Squat or Machine Squat
Barbell RDL
Leg Extension
Legs #1
Seated Calf Raise

Cable Crunch

Bench Press

High-Incline Smith Machine Press

Push #1 Egyptian Cable Lateral Raise

Overhead Cable Triceps Extension

Cable Triceps Kickback

Neutral-Grip Lat Pulldown
Pendlay Row

Pull #1 Reverse Pec Deck

EZ-Bar Curl
Hammer Cheat Curl
 Deadlift

Seated DB Shoulder Press

Full Body #1 Close-Grip Seated Cable Row

Weighted Dip
Seated Leg Curl
Machine Lateral Raise
 Jeff Nippard's Ultimate PPL Pr

Phase 2 - Maximum Effort

Warm-up
Working Sets Reps Load RPE
Sets
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 3 4-6 10

2 3 6-8 10

3-4 1 3-5 8-9

2 2 4-6 10

2 2 6-8 10

2 2 4-6 10

1 2 6-8 10
 3 3 4-6 10
3 2 4-6 10

2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
Mandatory
3-4 2 4-6 9-10

3 2 6-8 10

3 2 4-6 10

3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
Mandatory
Warm-up
Working Sets Reps Load RPE
Sets
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 3 4-6 10

2 3 6-8 10

3-4 1 3-5 8-9

2 2 4-6 10

2 2 6-8 10

2 2 4-6 10

1 2 6-8 10
3 3 4-6 10
3 2 4-6 10

2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
Mandatory
3-4 2 4-6 8-9
 3 2 6-8 10

3 2 4-6 10

3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
Mandatory
Warm-up
Working Sets Reps Load RPE
Sets
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 3 4-6 10

2 3 6-8 10

3-4 1 3-5 8-9

2 2 4-6 10

2 2 6-8 10
 2 2 4-6 10

1 2 6-8 10
3 3 4-6 10
3 2 4-6 10

2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
Mandatory
3-4 2 4-6 9-10

3 2 6-8 10

3 2 4-6 10

3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
Mandatory
Warm-up
Working Sets Reps Load RPE
Sets
3-4 1 3-5 8-9
3 2 4-6 10
2 2 6-8 10
2 3 4-6 10

2 3 6-8 10

3-4 1 3-5 8-9

2 2 4-6 10

2 2 6-8 10

2 2 4-6 10

1 2 6-8 10
3 3 4-6 10
3 2 4-6 10

2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
 Mandatory
3-4 2 4-6 8-9

3 2 6-8 10

3 2 4-6 10

3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
Mandatory
rogram - 4x/Week Spreadshee

(Low volume, high intensity)

Rest
Substitution Option 1 Substitution Option 2
~3-5 min Machine Squat Bulgarian Split Squat
~3-4 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~2-3 min Standing Calf Raise Leg Press Toe Press
Plate-Weighted
~2-3 min Machine Crunch
Crunch
Machine Chest
~3-5 min DB Bench Press
Press
Incline Machine
~3-4 min Incline DB Press
Press
Machine Lateral
~2-3 min DB Lateral Raise
Raise
DB Floor Skull
~2-3 min DB French Press
Crusher
~2-3 min DB Triceps Kickback Triceps Pressdown
 ~3-4 min Neutral-Grip Pull-Up Machine Pulldown
~3-4 min Meadows Row Single-Arm Row
Bent-Over Reverse
~2-3 min Reverse Cable Flye
DB Flye
~2-3 min DB Curl Cable Curl
Inverse Zottman
0 min DB Curl
Curl
y 1-2 Rest Days
~3-5 min Machine Squat Bulgarian Split Squat
Machine Shoulder Standing DB Arnold
~3-4 min
Press Press
Incline Chest-
~3-4 min T-Bar Row
Supported DB Row
Machine Chest
~3-4 min DB Bench Press
Press
~2-3 min Lying Leg Curl Nordic Ham Curl
~2-3 min DB Lateral Raise Cable Lateral Raise
y 1-2 Rest Days

Rest
Substitution Option 1 Substitution Option 2
~3-5 min Machine Squat Bulgarian Split Squat
~3-4 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
 ~2-3 min Standing Calf Raise Leg Press Toe Press
Plate-Weighted
~2-3 min Machine Crunch
Crunch
Machine Chest
~3-5 min DB Bench Press
Press
Incline Machine
~3-4 min Incline DB Press
Press
Machine Lateral
~2-3 min DB Lateral Raise
Raise
DB Floor Skull
~2-3 min DB French Press
Crusher
~2-3 min DB Triceps Kickback Triceps Pressdown
~3-4 min Neutral-Grip Pull-Up Machine Pulldown
~3-4 min Meadows Row Single-Arm Row
Bent-Over Reverse
~2-3 min Reverse Cable Flye
DB Flye
~2-3 min DB Curl Cable Curl
Inverse Zottman
0 min DB Curl
Curl
y 1-2 Rest Days
~3-5 min Trap Bar Deadlift Barbell Hip Thrust
 Machine Shoulder Standing DB Arnold
~3-4 min
Press Press
Incline Chest-
~3-4 min T-Bar Row
Supported DB Row
Machine Chest
~3-4 min DB Bench Press
Press
~2-3 min Lying Leg Curl Nordic Ham Curl
~2-3 min DB Lateral Raise Cable Lateral Raise
y 1-2 Rest Days

Rest
Substitution Option 1 Substitution Option 2
~3-5 min Machine Squat Bulgarian Split Squat
~3-4 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~2-3 min Standing Calf Raise Leg Press Toe Press
Plate-Weighted
~2-3 min Machine Crunch
Crunch
Machine Chest
~3-5 min DB Bench Press
Press
Incline Machine
~3-4 min Incline DB Press
Press
Machine Lateral
~2-3 min DB Lateral Raise
Raise
 DB Floor Skull
~2-3 min DB French Press
Crusher
~2-3 min DB Triceps Kickback Triceps Pressdown
~3-4 min Neutral-Grip Pull-Up Machine Pulldown
~3-4 min Meadows Row Single-Arm Row
Bent-Over Reverse
~2-3 min Reverse Cable Flye
DB Flye
~2-3 min DB Curl Cable Curl
Inverse Zottman
0 min DB Curl
Curl
y 1-2 Rest Days
~3-5 min Machine Squat Bulgarian Split Squat
Machine Shoulder Standing DB Arnold
~3-4 min
Press Press
Incline Chest-
~3-4 min T-Bar Row
Supported DB Row
Machine Chest
~3-4 min DB Bench Press
Press
~2-3 min Lying Leg Curl Nordic Ham Curl
~2-3 min DB Lateral Raise Cable Lateral Raise
y 1-2 Rest Days

Rest
Substitution Option 1 Substitution Option 2
~3-5 min Machine Squat Bulgarian Split Squat
~3-4 min DB RDL 45° Hyperextension
~2-3 min DB Step-Up Goblet Squat
~2-3 min Standing Calf Raise Leg Press Toe Press
Plate-Weighted
~2-3 min Machine Crunch
Crunch
Machine Chest
~3-5 min DB Bench Press
Press
Incline Machine
~3-4 min Incline DB Press
Press
Machine Lateral
~2-3 min DB Lateral Raise
Raise
DB Floor Skull
~2-3 min DB French Press
Crusher
~2-3 min DB Triceps Kickback Triceps Pressdown
~3-4 min Neutral-Grip Pull-Up Machine Pulldown
~3-4 min Meadows Row Single-Arm Row
Bent-Over Reverse
~2-3 min Reverse Cable Flye
DB Flye
~2-3 min DB Curl Cable Curl
Inverse Zottman
0 min DB Curl
Curl
y 1-2 Rest Days
~3-5 min Trap Bar Deadlift Barbell Hip Thrust
Machine Shoulder Standing DB Arnold
~3-4 min
Press Press
Incline Chest-
~3-4 min T-Bar Row
Supported DB Row
Machine Chest
~3-4 min DB Bench Press
Press
~2-3 min Lying Leg Curl Nordic Ham Curl
~2-3 min DB Lateral Raise Cable Lateral Raise
y 1-2 Rest Days
et
Copyright 2023 by Jeff Nippard. All rights reserved.

Notes

Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Focus on squeezing your quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Round your back as you crunch
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Set the bench at a 45-60 degree incline, touch the bar to your
upper chest with control
Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
 Pull your elbows down against your sides
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Swing the weight "out", not "back"
Arc the bar "out" not "up", focus on squeezing your biceps
You can use slight momentum on the concentric, but control
the eccentric with your elbows stationary

Allow your knees to come forward (past your toes), focus the
tension on your quads
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together, drive your
elbows down and back.
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Focus on squeezing your hamstrings to move the weight
Focus on squeezing your lateral delt to move the weight

Notes

Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Focus on squeezing your quads to make the weight move.
 Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Round your back as you crunch.
Set up a comfortable arch, quick pause on the chest and
explode up on each rep.
Set the bench at a 45-60 degree incline, touch the bar to your
upper chest with control.
Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Pull your elbows down against your sides.
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Swing the weight "out", not "back".
Arc the bar "out" not "up", focus on squeezing your biceps.
You can use slight momentum on the concentric, but control
the eccentric with your elbows stationary.

Can pull sumo or conventional, go with whatever variation

you are stronger with.
 Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together, drive your
elbows down and back.
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Focus on squeezing your hamstrings to move the weight
Focus on squeezing your lateral delt to move the weight

Notes

Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Focus on squeezing your quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Round your back as you crunch
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Set the bench at a 45-60 degree incline, touch the bar to your
upper chest with control
Lean away from the cable. Focus on squeezing your delts.
 Do both arms at once, resist the negative
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Pull your elbows down against your sides
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Swing the weight "out", not "back"
Arc the bar "out" not "up", focus on squeezing your biceps
You can use slight momentum on the concentric, but control
the eccentric with your elbows stationary

Allow your knees to come forward (past your toes), focus the
tension on your quads
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together, drive your
elbows down and back.
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Focus on squeezing your hamstrings to move the weight
Focus on squeezing your lateral delt to move the weight

Notes
 Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Focus on squeezing your quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Round your back as you crunch
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Set the bench at a 45-60 degree incline, touch the bar to your
upper chest with control
Lean away from the cable. Focus on squeezing your delts.

Do both arms at once, resist the negative

Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Pull your elbows down against your sides
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum
Swing the weight "out", not "back"
Arc the bar "out" not "up", focus on squeezing your biceps
You can use slight momentum on the concentric, but control
the eccentric with your elbows stationary
 Can pull sumo or conventional, go with whatever variation
you are stronger with
Bring the dumbbells all the way down, keep your torso
upright
Focus on squeezing your shoulder blades together, drive your
elbows down and back.
Tuck your elbows at 45°, lean your torso forward 15°,
shoulder width or slightly wider grip
Focus on squeezing your hamstrings to move the weight
Focus on squeezing your lateral delt to move the weight
Week 1 Exercise

Front Squat

Dumbbell RDL

Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)

Leg Press Toe Press

LLPT Plank

Low Incline DB Press

Machine Shoulder Press

 Cable Crossover Ladder

Push #1 A1: Lean-In Constant Tension DB

Lateral Raise

A2: Side Delt Static Stretch (30s)

Overhead Triceps Extension

Med-Ball Close Grip Push Up

1-Arm Half Kneeling Lat Pulldown

Omni-Grip Lat Pulldown

Machine Low Row

Cable Shrug-In
Pull #1
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's
 A2: Bicep Static Stretch (30s)

Deadlift

Bench Press (Top Set)

Bench Press (Back Off AMRAP)

Full Body #1 Pull-Up

Leg Press

Wide-Grip Cable Row

Standing Dumbbell Arnold Press

Week 2 Exercise

Front Squat
 Dumbbell RDL

Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)

Leg Press Toe Press

LLPT Plank

Low Incline DB Press

Machine Shoulder Press

Cable Crossover Ladder

Push #1 A1: Lean-In Constant Tension DB

Lateral Raise

A2: Side Delt Static Stretch (30s)

Overhead Triceps Extension

Med-Ball Close Grip Push Up

 1-Arm Half Kneeling Lat Pulldown

Omni-Grip Lat Pulldown

Machine Low Row

Cable Shrug-In
Pull #1
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's

A2: Bicep Static Stretch (30s)

Deadlift

Bench Press (Top Set)

Bench Press (Back Off AMRAP)

Full Body #1 Pull-Up

 Leg Press

Wide-Grip Cable Row

Standing Dumbbell Arnold Press

FULL DELOAD WEEK: AVOID FAIL

Week 3 Exercise

Front Squat
Dumbbell RDL

Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)

Leg Press Toe Press

LLPT Plank

Low Incline DB Press

Machine Shoulder Press

 Cable Crossover Ladder

Push #1 A1: Lean-In Constant Tension DB

Lateral Raise

A2: Side Delt Static Stretch (30s)

Overhead Triceps Extension

Med-Ball Close Grip Push Up

1-Arm Half Kneeling Lat Pulldown

Omni-Grip Lat Pulldown

Machine Low Row

Cable Shrug-In
Pull #1
Reverse Pec Deck
EZ-Bar Curl (Heavy)
A1: EZ-Bar Modified Bicep 21's
 A2: Bicep Static Stretch (30s)

Deadlift

Bench Press

Pull-Up
Full Body #1
Leg Press

Wide-Grip Cable Row

Standing Dumbbell Arnold Press

 Jeff Nippard's Ultimate PPL Pr

Phase 3 - Supercompensation (H
Warm-up
Working Sets Reps Load RPE
Sets

2-3 3 15 7-8

1 3 20 9

1 3 10 9

1 3 8 10

1 3 20 10

0 3 20 10

2 3 20 9

2 3 15 9
1 3 20 10

1 3 15 10

0 3 30s HOLD N/A

1 3 20 10

0 1 AMRAP 10

1 2 20 9

1 3 20 9

2 4 20 9

1 3 20 10

1 3 20 10
2 1 4-6 9
0 2 21 10
 0 2 30s HOLD N/A
Mandatory 1
3-4 2 8 9

3-4 1 2-4 8-9

~60% of AMRAP
0 1 AMRAP set load
10

2 6 3 7-8

2-3 2 20 9

2 10 3 7-8

2 3 15 9

Mandatory 1
Warm-up
Working Sets Reps Load RPE
Sets

2-3 3 15 7-8
1 3 20 9

1 3 10 9

1 3 8 10

1 3 20 10

0 3 20 10

2 3 20 9

2 3 15 9

1 3 20 10

1 3 15 10

0 3 30s HOLD N/A

1 3 20 10

0 1 AMRAP 10
1 2 20 9

1 3 20 9

2 4 20 9

1 3 20 10

1 3 20 10
2 1 4-6 9
0 2 21 10

0 2 30s HOLD N/A

Mandatory 1
3-4 2 8 9

3-4 1 2-4 8-9

~60% of AMRAP
0 1 AMRAP set load
10

2 6 3 7-8
 2-3 2 20 9

2 10 3 7-8

2 3 15 9

Mandatory 1
LURE AND TRAIN LIGHTER THIS WEEK BEFORE R
Warm-up
Working Sets Reps Load RPE
Sets
2-3 2 10 6
1 2 12 6

1 2 8 6

1 2 8 7

1 2 12 7

0 1 30s 7

2 2 12 6

2 2 12 6
1 2 15 7

1 2 12 7

0 2 30s HOLD N/A

1 2 15 7

0 1 AMRAP 7

1 2 12 6

1 3 12 6

2 2 12 6

1 2 12 7

1 2 12 7
2 1 4-6 7
0 1 21 7
0 1 30s HOLD N/A
Mandatory 1
3-4 1 8 6

3-4 1 2-4 6

2 4 3 6

2-3 1 12 6

2 6 3 6

2 2 12 6

Mandatory 1
ogram - 4x/Week Spreadshee

High volume, moderate intensity)

Rest Substitution Option 1 Substitution Option 2

~2-3 min High-Bar Box Squat Goblet Squat

~2-3 min Barbell RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Ab Wheel Rollout Plank

Low Incline Machine Low Incline Smith
~2-3 min
Press Machine Press
Standing DB Arnold
~2-3 min DB Shoulder Press
Press
 Flat-To-Incline DB
~1-2 min Pec Deck
Flye
Constant-Tension
Constant-Tension
0 min Machine Lateral
Cable Lateral Raise
Raise
0 min N/A N/A
DB Floor Skull
~1-2 min DB French Press
Crusher
Kneeling Modified
0 min Close-Grip Push Up
Push Up
~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover

~2-3 min Omni-Grip Pull-Up Chin-Up

Incline Chest-
~2-3 min Helms Row
Supported DB Row
~1-2 min DB Shrug Plate Shrug
Bent-Over Reverse
~1-2 min Reverse Cable Flye
DB Flye
~1-2 min DB Curl Cable Curl
0 min DB Curl 21's Cable Curl 21's
 0 min N/A N/A
1-2 Rest Days
~3-4 min Trap Bar Deadlift Barbell Hip Thrust
Machine Chest
~3-4 min DB Bench Press
Press
Machine Chest
~3-4 min DB Bench Press
Press

~15 sec Lat Pulldown Machine Pulldown

~2-3 min Goblet Squat Walking Lunge

Wide-Grip Machine Wide-Grip T-Bar
~15 sec
Row Row
Seated DB Shoulder Machine Shoulder
~2-3 min
Press Press
1-2 Rest Days

Rest Substitution Option 1 Substitution Option 2

~2-3 min High-Bar Box Squat Goblet Squat

~2-3 min Barbell RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Ab Wheel Rollout Plank

Low Incline Machine Low Incline Smith
~2-3 min
Press Machine Press
Standing DB Arnold
~2-3 min DB Shoulder Press
Press
Flat-To-Incline DB
~1-2 min Pec Deck
Flye
Constant-Tension
Constant-Tension
0 min Machine Lateral
Cable Lateral Raise
Raise
0 min N/A N/A
DB Floor Skull
~1-2 min DB French Press
Crusher
Kneeling Modified
0 min Close-Grip Push Up
Push Up
 ~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover

~2-3 min Omni-Grip Pull-Up Chin-Up

Incline Chest-
~2-3 min Helms Row
Supported DB Row
~1-2 min DB Shrug Plate Shrug
Bent-Over Reverse
~1-2 min Reverse Cable Flye
DB Flye
~1-2 min DB Curl Cable Curl
0 min DB Curl 21's Cable Curl 21's

0 min N/A N/A

1-2 Rest Days
~3-4 min Trap Bar Deadlift Barbell Hip Thrust
Machine Chest
~3-4 min DB Bench Press
Press
Machine Chest
~3-4 min DB Bench Press
Press

~15 sec Lat Pulldown Machine Pulldown

 ~2-3 min Goblet Squat Walking Lunge
Wide-Grip Machine Wide-Grip T-Bar
~15 sec
Row Row
Seated DB Shoulder Machine Shoulder
~2-3 min
Press Press
1-2 Rest Days
RUNNING BACK THROUGH WEEK 1 OF THE
Rest Substitution Option 1 Substitution Option 2

~2-3 min High-Bar Box Squat Goblet Squat

~2-3 min Barbell RDL 45° Hyperextension

~2-3 min DB Step-Up Goblet Squat

~1-2 min Lying Leg Curl Nordic Ham Curl

~1-2 min Seated Calf Raise Standing Calf Raise

~1-2 min Ab Wheel Rollout Plank

Low Incline Machine Low Incline Smith
~2-3 min
Press Machine Press
Standing DB Arnold
~2-3 min DB Shoulder Press
Press
 Flat-To-Incline DB
~1-2 min Pec Deck
Flye
Constant-Tension
Constant-Tension
0 min Machine Lateral
Cable Lateral Raise
Raise
0 min N/A N/A
DB Floor Skull
~1-2 min DB French Press
Crusher
Kneeling Modified
0 min Close-Grip Push Up
Push Up
~1-2 min 1-Arm Lat Pull-In Cable Lat Pullover

~2-3 min Omni-Grip Pull-Up Chin-Up

Incline Chest-
~2-3 min Helms Row
Supported DB Row
~1-2 min DB Shrug Plate Shrug
Bent-Over Reverse
~1-2 min Reverse Cable Flye
DB Flye
~1-2 min DB Curl Cable Curl
0 min DB Curl 21's Cable Curl 21's
 0 min N/A N/A
1-2 Rest Days
~3-4 min Trap Bar Deadlift Barbell Hip Thrust
Machine Chest
~3-4 min DB Bench Press
Press
~15 sec Lat Pulldown Machine Pulldown

~2-3 min Goblet Squat Walking Lunge

Wide-Grip Machine Wide-Grip T-Bar
~15 sec
Row Row
Seated DB Shoulder Machine Shoulder
~2-3 min
Press Press
1-2 Rest Days
et
Copyright 2023 by Jeff Nippard. All rights reserved.

Notes

These will be challenging, let's push! Don't go so heavy that

you miss reps. Be humble with your weight and focus on
keeping your torso upright
Emphasize the stretch in your hamstrings, prevent your lower
back from rounding
Take medium strides, minimize the amount you push off your
rear leg
Lift with a slow tempo. The positive should take 3 seconds
and the negative should take 3 seconds.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Contract your glutes and position your elbows under your
eyes to make the plank more difficult
15° bench angle, tuck your elbows on the negative, flare as
you press
Don't stop in between reps, keep smooth and controlled
tension on the delts
 Do one set with low cable position, one set with medium-
height cable position, and one height with a high cable
position
Lean into a bench and do lateral raises. Keep tension - don't
rest your arm against your side at the bottom.
Hold a side delt stretch for 30 seconds. The stretch should be
held at about a 7/10 intensity.
Do both arms at once, resist the negative
Place your hands on a medicine ball and do smooth,
controlled pushups
Keep chest tall, keep elbow tucked in close to your torso,
focus on squeezing your lat to move the weight
One set wide grip (overhand), 1 set middle grip (overhand), 1
set close grip (underhand)
Focus on squeezing your shoulder blades together on each
rep
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Swing the weight "out", not "back"
Arc the bar "out" not "up", focus on squeezing your biceps
7 reps seated, 7 reps standing full ROM, 7 reps bottom-half
curls
 Hold a bicep stretch for 30 seconds. The stretch should be
held at about a 7/10 intensity.

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Use ~60% of the weight you used on your top set and do it for
as many reps as possible. You should be in the range of 10-
20+ reps on this set! Use a spotter and safety bars!
6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.
Medium width feet placement on the platform, don't allow
your lower back to round
10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.

Notes

These will be challenging, let's push! Don't go so heavy that

you miss reps. Be humble with your weight and focus on
keeping your torso upright.
Emphasize the stretch in your hamstrings, prevent your lower
back from rounding.
Take medium strides, minimize the amount you push off your
rear leg.
Lift with a slow tempo. The positive should take 3 seconds
and the negative should take 3 seconds.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Contract your glutes and position your elbows under your
eyes to make the plank more difficult.
15° bench angle, tuck your elbows on the negative, flare as
you press
Don't stop in between reps, keep smooth and controlled
tension on the delts
Do one set with low cable position, one set with medium-
height cable position, and one height with a high cable
position
Lean into a bench and do lateral raises. Keep tension - don't
rest your arm against your side at the bottom.
Hold a side delt stretch for 30 seconds. The stretch should be
held at about a 7/10 intensity.
Do both arms at once, resist the negative
Place your hands on a medicine ball and do smooth,
controlled pushups
 Keep chest tall, keep elbow tucked in close to your torso,
focus on squeezing your lat to move the weight
One set wide grip (overhand), 1 set middle grip (overhand), 1
set close grip (underhand)
Focus on squeezing your shoulder blades together on each
rep
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Swing the weight "out", not "back"
Arc the bar "out" not "up", focus on squeezing your biceps
7 reps seated, 7 reps standing full ROM, 7 reps bottom-half
curls
Hold a bicep stretch for 30 seconds. The stretch should be
held at about a 7/10 intensity.

Brace your lats, chest tall, pull the slack out of the bar before
lifting
Set up a comfortable arch, quick pause on the chest and
explode up on each rep
Use ~60% of the weight you used on your top set and do it for
as many reps as possible. You should be in the range of 10-
20+ reps on this set! Use a spotter and safety bars!
6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.
 Medium width feet placement on the platform, don't allow
your lower back to round
10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.

PROGRAM OR ONTO A NEW PROGRAM.

Notes

Stay light, keep your torso upright

Emphasize the stretch in your hamstrings, prevent your lower
back from rounding.
Take medium strides, minimize the amount you push off your
rear leg.
Lift with a slow tempo. The positive should take 3 seconds
and the negative should take 3 seconds.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Contract your glutes and position your elbows under your
eyes to make the plank more difficult
15° bench angle, tuck your elbows on the negative, flare as
you press
Don't stop in between reps, keep smooth and controlled
tension on the delts
 Do one set with low cable position, one set with medium-
height cable position, and one height with a high cable
position
Lean into a bench and do lateral raises. Keep tension - don't
rest your arm against your side at the bottom.
Hold a side delt stretch for 30 seconds. The stretch should be
held at about a 7/10 intensity.
Do both arms at once, resist the negative.
Place your hands on a medicine ball and do smooth,
controlled pushups
Keep chest tall, keep elbow tucked in close to your torso,
focus on squeezing your lat to move the weight
One set wide grip (overhand), 1 set middle grip (overhand), 1
set close grip (underhand)
Focus on squeezing your shoulder blades together on each
rep
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Swing the weight "out", not "back".
Arc the bar "out" not "up", focus on squeezing your biceps.
7 reps seated, 7 reps standing full ROM, 7 reps bottom-half
curls.
 Hold a bicep stretch for 30 seconds. The stretch should be
held at about a 7/10 intensity.

Brace your lats, chest tall, pull the slack out of the bar before
lifting.
Set up a comfortable arch, quick pause on the chest and
explode up on each rep.
6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.
Medium width feet placement on the platform, don't allow
your lower back to round.
10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.