JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM WEEK 6 (BLOCK 2)

WORKOUT EXERCISE # OF WARMUP # OF WORKING REPS / DURATION RPE/% REST NOTES LSRPE
SETS SETS
[TOPSET] BACK SQUAT 3 1 2 92.5% 2-4 MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY

DAY 1 [BACK OFF] BACK SQUAT 3 2 3 85% 2-4 MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT LATERALLY

LOWER BARBELL OVERHEAD 2 4 8 75% 2-3 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
PRESS WAY, PRESS UP AND SLIGHTLY BACK
FOCUSED SWISS BALL LEG CURL 1 3 10 RPE7 1-2 MIN PREVENT YOUR HIPS FROM TOUCHING THE GROUND. DIG YOUR HEELS INTO THE BALL
FULL CHIN-UP 1 4 8 RPE7 2-3 MIN SUPINATED (UNDERHAND) SHOULDER WIDTH GRIP, PULL WITH LATS
BODY
SUPINATED EZ BAR CURL 1 3 10+2 RPE10 1-2 MIN 10 REPS WITH GOOD CONTROL + 2 REPS WITH MODERATE CHEATING/MOMENTUM

AB WHEEL ROLLOUT 1 3 12 RPE7 1-2 MIN SQUEEZE YOUR GLUTES, DON'T PULL FROM YOUR ARMS

WORKOUT EXERCISE # OF WARMUP # OF WORKING REPS / DURATION RPE/% REST NOTES LSRPE
SETS SETS
BARBELL BENCH PRESS 3 3 5 85% 2-4 MIN ELBOWS AT A 45° ANGLE. KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

DAY 2 LOW INCLINE DUMBBELL

CHEST BARBELL HIP THRUST OR 2 4 12 RPE7 2-3 MIN HIP THRUST IF GLUTES ARE PRIORITY, RDL IF HAMSTRINGS ARE PRIORITY FOR YOU. FOCUS
ROMANIAN DEADLIFT ON MIND MUSCLE CONNECTION.
FOCUSED DUMBBELL ROW 1 4 12 RPE7 1-3 MIN PULL THE DUMBBELL TO YOUR HIP
FULL DUMBBELL LATERAL 0 4 15 RPE7 1-3 MIN RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
BODY RAISE FIBERS
OVERHEAD TRICEP 0 3 15 RPE7 1-2 MIN FOCUS ON SQUEEZING YOUR TRICEPS TO MOVE THE WEIGHT
EXTENSION
HEX BAR OR SMITH 1 3 12 RPE7 1-2 MIN SHRUG UP AND IN, PULL SHOULDERS UP TO EARS!
MACHINE SHRUG

WORKOUT EXERCISE # OF WARMUP # OF WORKING REPS / DURATION RPE/% REST NOTES LSRPE
SETS SETS
WEIGHTED PULL-UP 2 4 3 RPE9 2-3 MIN 1.5X SHOULDER WIDTH GRIP, PULL YOUR CHEST TO THE BAR

DAY 3 BANDED CHEST-

BACK SINGLE-LEG LEG PRESS 2 4 15 RPE7 2-3 MIN LOW/MEDIUM/HIGH FOOT PLACEMENT, DON'T ALLOW YOUR LOWER BACK TO ROUND

FOCUSED ECCENTRIC- 1 4 8 RPE7 1-2 MIN PRESS ONTO YOUR TOES. 4-SECOND ECCENTRIC
ACCENTUATED STANDING
FULL CALF RAISE
BODY CABLE ROPE UPRIGHT 0 4 10 RPE7 1-2 MIN FOCUS ON SQUEEZING THE UPPER TRAPS AT THE TOP
ROW
CABLE SINGLE-ARM 0 4 8 RPE7 1-2 MIN KEEP YOUR SHOULDER JOINT HYPEREXTENDED (ELBOW BEHIND TORSO)
CURL
JEFF NIPPARD’S - HIGH FREQUENCY FULL BODY PROGRAM WEEK 6 (BLOCK 2)

WORKOUT EXERCISE # OF WARMUP # OF WORKING REPS / DURATION RPE/% REST NOTES LSRPE
SETS SETS
[TOPSET] DEADLIFT 3 1 4 85% 3-5 MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
MOVING IT OFF THE GROUND
[BACK OFF] RESET 0 3 4 75% 3-5 MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT OF THE BAR PRIOR TO
DEADLIFT MOVING IT OFF THE GROUND
DAY 4 DECLINE BENCH PRESS 2 4 8 RPE7 2-3 MIN CONSTANT TENSION REPS, TOUCH BAR TO CHEST
LOWER GLUTE HAM RAISE 0 4 10 RPE7 1-2 MIN KEEP LOWER BACK STRAIGHT, USE HAMSTRINGS TO CURL YOUR BODY UP
FOCUSED LEG EXTENSION 1 4 12 RPE7 1-2 MIN FOCUS ON SQUEEZING YOUR QUADS TO MOVE THE WEIGHT
FULL
CABLE PULL-OVER 1 3 15 RPE7 1-3 MIN LEAN YOUR TORSO AT A 45° ANGLE, FOCUS ON PULLING THE WEIGHT STRAIGHT
BODY 2 DOWN, NOT "IN"
DUMBBELL LATERAL 1 3 20 RPE7 1-2 MIN RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE CONNECTION WITH MIDDLE
RAISE FIBERS
REVERSE PEC DECK 1 3 20 RPE7 1-2 MIN SWING THE WEIGHT "OUT", NOT "BACK"

EZ BAR SKULL CRUSHER 1 3 15 RPE7 1-2 MIN ARC THE BAR BACK BEHIND YOUR HEAD, KEEP CONSTANT TENSION ON TRICEPS

WORKOUT EXERCISE # OF WARMUP # OF WORKING REPS / DURATION RPE/% REST NOTES LSRPE
SETS SETS
OVERHEAD PRESS 3 4 4 82.5% 2-3 MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR YOUR HEAD OUT OF THE
WAY, PRESS UP AND SLIGHTLY BACK
CABLE LATERAL RAISE 1 3 8 RPE8 1-2 MIN SWING THE WEIGHT "OUT", NOT "UP"

DAY 5 PENDLAY ROW 1 4 12 RPE7 1-3 MIN KEEP A FLAT BACK, PULL YOUR ELBOWS BACK AT 45 DEGREE ANGLE
DELTOID SEATED HIP ABDUCTION 1 4 20 RPE7 1-2 MIN FOCUS ON DRIVING YOUR KNEES OUT
FOCUSED EZ BAR CURL 21S 1 2 10 RPE7 1-2 MIN FIRST 7 REPS BOTTOM HALF OF ROM, NEXT 7 REPS TOP HALF OF ROM, LAST 7 REPS
FULL FULL ROM

BODY CABLE CRUNCH 1 4 15 RPE7 1-2 MIN FOCUS ON FLEXING YOUR SPINE. AVOID YANKING WITH YOUR ARMS

STANDING CALF RAISE 1 4 12 RPE7 1-2 MIN 1-2 SECOND PAUSE AT THE BOTTOM OF EACH REP

PUSH UP 0 2 RPE ONLY RPE7 1-2 MIN PERFORM AS MANY REPS AS YOU CAN TO HIT TARGET RPE