FULL BODY PROGRAM

PROGRAM
WEEK
1
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 1: DAYS 1-3

4 WEEK STRENGTH BASE

FULL 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
BARBELL BENCH PRESS 3 8 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
DAY 1

SHOULDER WIDTH GRIP

ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T
ALLOW YOUR SPINE TO ROUND
ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER

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

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

DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR 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
DAY 2

LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH
YOUR ARMS
DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T
LET YOUR UPPER ARM MOVE

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

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

DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
DAY 3

BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT

DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE

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

FULL BODY PROGRAM

PROGRAM
WEEK
2
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 2: DAYS 1-3

FULL BODY
4 WEEK STRENGTH BASE

FULL 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
BARBELL BENCH PRESS 3 8 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
DAY 1

SHOULDER WIDTH GRIP

ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T
ALLOW YOUR SPINE TO ROUND
ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER

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

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

DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR 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
DAY 2

LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH
YOUR ARMS
DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T
LET YOUR UPPER ARM MOVE

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

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

DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
DAY 3

BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT

DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE

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

FULL BODY PROGRAM

PROGRAM
WEEK
3
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 3: DAYS 1-3

FULL BODY
4 WEEK STRENGTH BASE

FULL 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
BARBELL BENCH PRESS 3 8 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
DAY 1

SHOULDER WIDTH GRIP

ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T
ALLOW YOUR SPINE TO ROUND
ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER

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

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

DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR 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
DAY 2

LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH
YOUR ARMS
DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T
LET YOUR UPPER ARM MOVE

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

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

DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
DAY 3

BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT

DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE

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

FULL BODY PROGRAM

PROGRAM
WEEK
4
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 4: DAYS 1-3

FULL BODY
4 WEEK STRENGTH BASE

FULL 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
BARBELL BENCH PRESS 3 8 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
DAY 1

SHOULDER WIDTH GRIP

ROMANIAN DEADLIFT 3 10 7 2-3MIN MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK, DON'T
ALLOW YOUR SPINE TO ROUND
ASSISTED DIP 3 8 7 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE
DUMBBELL SUPINATED CURL 3 10 8 1-2MIN DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER

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

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

DEADLIFT 3 5 7 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
MILITARY PRESS 3 8 8 3-4MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT, CLEAR
YOUR 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
DAY 2

LEG EXTENSION 3 12 8 1-2MIN FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT MOVE

CABLE FLYE 3 12 8 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
CRUNCH 3 12 7 1-2MIN FOCUS ON FLEXING YOUR SPINE, DON'T YANK YOUR HEAD WITH
YOUR ARMS
DUMBBELL SKULL CRUSHER 3 12 8 1-2MIN KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD, DON'T
LET YOUR UPPER ARM MOVE

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

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

DUMBBELL WALKING LUNGE 3 10 8 2-3MIN 10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
DUMBBELL INCLINE PRESS 3 8 7 2-3MIN KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

REVERSE GRIP LAT PULLDOWN 3 10 8 2-3MIN PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE SHOULDER
WIDTH GRIP
DAY 3

BARBELL HIP THRUST 3 12 8 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
SEATED FACE PULL 3 12 8 1-2MIN PULL YOUR ARMS BACK AND OUT

DUMBBELL LATERAL RAISE 3 10 8 1-2MIN TILT THE DUMBBELL SUCH THAT YOUR PINKY COMES UP FIRST

LYING LEG CURL 3 10 8 1-2MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE

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

FULL BODY PROGRAM

PROGRAM
WEEK
5
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 5: DAYS 1-3

FULL BODY
4 WEEK MODIFIED STRENGTH BASE

FULL BODY #1 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
DUMBBELL SEATED SHOULDER 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,
PRESS KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DAY 1

DOMINANT ARM
BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR
SIDE

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

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

DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
DAY 2

DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
SINGLE-ARM CABLE CURL 3 12 8 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:

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

BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR
SIDES
DAY 3

LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

SINGLE-ARM ROPE TRICEP 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER
EXTENSION ARM
STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE

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

FULL BODY PROGRAM

PROGRAM
WEEK
6
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 6: DAYS 1-3

FULL BODY
4 WEEK MODIFIED STRENGTH BASE

FULL BODY #1 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
DUMBBELL SEATED SHOULDER 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,
PRESS KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DAY 1

DOMINANT ARM
BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR
SIDE

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

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

DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
DAY 2

DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
SINGLE-ARM CABLE CURL 3 12 8 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:

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

BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR
SIDES
DAY 3

LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

SINGLE-ARM ROPE TRICEP 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER
EXTENSION ARM
STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE

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

FULL BODY PROGRAM

PROGRAM
WEEK
7
 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 7: DAYS 1-3

FULL BODY
4 WEEK MODIFIED STRENGTH BASE

FULL BODY #1 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
DUMBBELL SEATED SHOULDER 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,
PRESS KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DAY 1

DOMINANT ARM
BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR
SIDE

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

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

DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
DAY 2

DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
SINGLE-ARM CABLE CURL 3 12 8 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:

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

BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR
SIDES
DAY 3

LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

SINGLE-ARM ROPE TRICEP 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER
EXTENSION ARM
STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE

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

 FULL BODY PROGRAM

PROGRAM
WEEK
8

JEFF NIPPARD FUNDAMENTALS HYPERTROPHY PROGRAM 47

 JEFF NIPPARD’S

FUNDAMENTALS PROGRAM /FULL BODY WEEK 8: DAYS 1-3

FULL BODY
4 WEEK MODIFIED STRENGTH BASE

FULL BODY #1 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
DUMBBELL SEATED SHOULDER 3 10 8 3-4MIN BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR SHOULDERS,
PRESS KEEP YOUR TORSO UPRIGHT
SINGLE-ARM PULLDOWN 3 12 9 2-3MIN START WITH YOUR NON-DOMINANT ARM, MATCH REPS WITH
DAY 1

DOMINANT ARM
BARBELL HIP THRUST 3 8 9 2-3MIN TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR HIPS.
USE A PAD
PEC DECK 3 15 9 1-2MIN KEEP YOUR SCAPULAE RETRACTED, PULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
REVERSE PEC DECK 3 15 9 1-2MIN PROTRACT YOUR SCAPULAE, SWEEP THE WEIGHT OUT AND BACK

CABLE LATERAL RAISE 3 12 9 1-2MIN LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO YOUR
SIDE

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

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

DEADLIFT 3 3 8 3-4MIN BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK OUT
OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
CLOSE-GRIP BENCH PRESS 3 5 7 3-4MIN SHOULDER WIDTH GRIP, TUCK YOUR ELBOWS AGAINST YOUR
SIDES
DUMBBELL ROW 3 12 8 2-3MIN BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW AGAINST
YOUR SIDES
DAY 2

DUMBBELL WALKING LUNGE 3 12 8 1-2MIN 12 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
ASSISTED DIP 3 12 8 1-2MIN TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD 15°

BICYCLE CRUNCH 3 10 7 1-2MIN FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
SINGLE-ARM CABLE CURL 3 12 8 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:

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

BACK SQUAT 3 5 8 2-3MIN SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
BARBELL BENCH PRESS 3 10 8 2-3MIN TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BLADES AND STAY FIRM ON THE BENCH
NEUTRAL-GRIP PULLDOWN 3 15 8 2-3MIN PALMS FACING EACH OTHER. PULL YOUR ELBOWS AGAINST YOUR
SIDES
DAY 3

LYING LEG CURL 3 12 8 2-3MIN FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE WEIGHT
MOVE
SEATED FACE PULL 3 15 8 1-2MIN PULL YOUR ARMS BACK AND OUT

SINGLE-ARM ROPE TRICEP 3 12 8 1-2MIN PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR UPPER
EXTENSION ARM
STANDING CALF RAISE 3 10 8 1-2MIN PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES AT
THE BOTTOM, DON’T BOUNCE

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