Full Body Workout Plan: 10 Weeks
Uploaded by
holakoundercoveredFull Body Workout Plan: 10 Weeks
Uploaded by
holakoundercoveredIMPORTANT: On the right, enter your 1RM loads in the
spaces below the given exercise (use the same units you
specified above).
Workout
LOWER FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY
WEEK 1
BACK FOCUSED
FULL BODY
WEEK 1
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY
WEEK 2
LOWER FOCUSED
FULL BODY 2
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY
WEEK 3
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
BACK FOCUSED
FULL BODY
WEEK 4
WEEK
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
CHEST FOCUSED
WEEK 5 (BLOCK 2) FULL BODY
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
WEEK 6 (BLOCK 2)
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
LOCK 2)
BACK FOCUSED
FULL BODY
WEEK 7 (BLOCK 2)
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
FULL BODY
CHEST FOCUSED
FULL BODY
EEK 8 (BLOCK 2)
BACK FOCUSED
FULL BODY
WEEK 8 (B
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
CHEST FOCUSED
WEEK 9 (BLOCK 3) - DELOAD FULL BODY
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
WE
LOWER FOCUSED
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
Workout
LOWER FOCUSED
FULL BODY
CHEST FOCUSED
FULL BODY
s
WEEK 10 (BLOCK 3) - AMRAPs
BACK FOCUSED
FULL BODY
LOWER FOCUSED
FULL BODY 2
FULL BODY 2
DELTOID
FOCUSED FULL
BODY
IMPORTANT: In the light green cell below, type "kg" if using ki
pounds (quotation marks not include
kg
ANT: On the right, enter your 1RM loads in the Squat
elow the given exercise (use the same units you
specified above). 37.5
Exercise Warmup Sets
BACK SQUAT 3
DUMBBELL INCLINE PRESS 2
LYING LEG CURL 1
PRONATED PULLDOWN 1
SUPINATED EZ BAR CURL 1
HANGING LEG RAISE 1
BARBELL BENCH PRESS 3
LOW TO HIGH CABLE FLYE 0
BARBELL HIP THRUST OR RDL 2
CHEST-SUPPORTED T-BAR ROW 1
ARNOLD PRESS 0
TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
HUMBLE ROW 1
LEG PRESS 2
STANDING CALF RAISE 1
CABLE ROPE UPRIGHT ROW 0
HAMMER CURL 0
DEADLIFT 3
DIP 2
GLUTE HAM RAISE 0
LEG EXTENSION 1
CABLE PULL-OVER 1
DUMBBELL LATERAL RAISE 1
ROPE FACE PULL 1
EZ BAR SKULL CRUSHER 1
OVERHEAD PRESS 3
EGYPTIAN LATERAL RAISE 1
CABLE SEATED ROW 1
SEATED HIP ABDUCTION 1
INCLINE DUMBBELL CURL 1
BICYCLE CRUNCH 1
STANDING CALF RAISE 1
PUSH UP 0
Exercise Warmup Sets
BACK SQUAT 3
DUMBBELL INCLINE PRESS 2
LYING LEG CURL 1
PRONATED PULLDOWN 1
SUPINATED EZ BAR CURL 1
HANGING LEG RAISE 1
BARBELL BENCH PRESS 3
LOW TO HIGH CABLE FLYE 0
BARBELL HIP THRUST OR RDL 2
CHEST-SUPPORTED T-BAR ROW 1
ARNOLD PRESS 0
TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
HUMBLE ROW 1
LEG PRESS 2
STANDING CALF RAISE 1
CABLE ROPE UPRIGHT ROW 0
HAMMER CURL 0
RESET DEADLIFT 3
DIP 2
GLUTE HAM RAISE 0
LEG EXTENSION 1
CABLE PULL-OVER 1
DUMBBELL LATERAL RAISE 1
ROPE FACE PULL 1
EZ BAR SKULL CRUSHER 1
OVERHEAD PRESS 3
EGYPTIAN LATERAL RAISE 1
CABLE SEATED ROW 1
SEATED HIP ABDUCTION 1
INCLINE DUMBBELL CURL 1
BICYCLE CRUNCH 1
STANDING CALF RAISE 1
PUSH UP 0
Exercise Warmup Sets
BACK SQUAT 3
DUMBBELL INCLINE PRESS 2
LYING LEG CURL 1
PRONATED PULLDOWN 1
SUPINATED EZ BAR CURL 1
HANGING LEG RAISE 1
BARBELL BENCH PRESS 3
LOW TO HIGH CABLE FLYE 0
BARBELL HIP THRUST OR RDL 2
CHEST-SUPPORTED T-BAR ROW 1
ARNOLD PRESS 0
TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
HUMBLE ROW 1
LEG PRESS 2
STANDING CALF RAISE 1
CABLE ROPE UPRIGHT ROW 0
HAMMER CURL 0
DEADLIFT 3
DIP 2
GLUTE HAM RAISE 0
LEG EXTENSION 1
CABLE PULL-OVER 1
DUMBBELL LATERAL RAISE 1
ROPE FACE PULL 1
EZ BAR SKULL CRUSHER 1
OVERHEAD PRESS 3
EGYPTIAN LATERAL RAISE 1
CABLE SEATED ROW 1
SEATED HIP ABDUCTION 1
INCLINE DUMBBELL CURL 1
BICYCLE CRUNCH 1
STANDING CALF RAISE 1
PUSH UP 0
Exercise Warmup Sets
BACK SQUAT 3
DUMBBELL INCLINE PRESS 2
LYING LEG CURL 1
PRONATED PULLDOWN 1
SUPINATED EZ BAR CURL 1
single arm seated cable row 1
BARBELL BENCH PRESS 3
LOW TO HIGH CABLE FLYE 0
BARBELL HIP THRUST OR RDL 2
CHEST-SUPPORTED T-BAR ROW 1
shoulder press 0
TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
HUMBLE ROW 1
LEG PRESS/toe presses 2
neck crushers 1
CABLE ROPE UPRIGHT ROW 0
HAMMER CURL 0
RESET DEADLIFT 3
DIP 2
GLUTE HAM RAISE 0
LEG EXTENSION 1
CABLE PULL-OVER 1
DUMBBELL LATERAL RAISE 1
ROPE FACE PULL 1
neck crushers 1
OVERHEAD PRESS 3
EGYPTIAN LATERAL RAISE 1
single arm seated cable row 1
SEATED HIP ABDUCTION 1
INCLINE DUMBBELL CURL 1
BICYCLE CRUNCH 1
STANDING CALF RAISE 1
chest press machine
Exercise Warmup Sets
[TOPSET] BACK SQUAT 3
[BACK OFF] BACK SQUAT 3
BARBELL OVERHEAD PRESS 2
hamstring curl 1
neutural grip pull up 1
SUPINATED STRAIGHT BAR CURL 1
AB WHEEL ROLLOUT 1
BARBELL BENCH PRESS 3
LOW INCLINE DUMBBELL PRESS 0
BARBELL HIP THRUST OR RDL 2
single arm seated cable row 1
DUMBBELL LATERAL RAISE 0
OVERHEAD TRICEP EXTENSION 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
BCHEST-SUPPORTED T-BAR ROW 1
LEG PRESS+toe press 2
TRICEP PRESSDOWN 0
CABLE ROPE UPRIGHT ROW 0
CABLE SINGLE-ARM bayesian CURL 0
[TOPSET] DEADLIFT 3
[BACK OFF] RESET DEADLIFT 0
machine DIP 2
GLUTE HAM RAISE 0
single leg LEG EXTENSION 1
CABLE PULL-OVER 1
DUMBBELL LATERAL RAISE 1
REVERSE PEC DECK 1
straight BAR neck CRUSHER 1
OVERHEAD PRESS 3
CABLE LATERAL RAISE 1
PENDLAY ROW chest supporte row 1
PRONATED PULLDOWN 1
EZ BAR CURL 21s 1
CABLE CRUNCH 1
STANDING CALF RAISE 1
chest press machine 0
Exercise Warmup Sets
[TOPSET] BACK SQUAT 3
[BACK OFF] BACK SQUAT 3
BARBELL OVERHEAD PRESS 2
SWISS BALL LEG CURL [lying leg curl] 1
CHIN-UP [nutural grip pull up] 1
SUPINATED EZ [sraight] BAR CURL 1
AB WHEEL ROLLOUT 1
BARBELL BENCH PRESS 3
LOW INCLINE DUMBBELL PRESS 0
BARBELL HIP THRUST OR RDL 2
DUMBBELL ROW [single seted cable row] 1
DUMBBELL LATERAL RAISE 0
OVERHEAD TRICEP EXTENSION 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
BANDED [CHEST-SUPPORTED T-BAR
ROW] 1
SINGLE-LEG [LEG PRESS] 2
TRICEP PRESSDOWN 0
CABLE ROPE UPRIGHT ROW 0
CABLE [bayesian] CURL 0
[TOPSET] DEADLIFT 3
[BACK OFF] RESET DEADLIFT 0
DECLINE BENCH PRESS [machine dip] 2
GLUTE HAM RAISE 0
LEG EXTENSION 1
CABLE PULL-OVER 1
DUMBBELL LATERAL RAISE 1
REVERSE PEC DECK 1
EZ [straight] BAR SKULL CRUSHER 1
OVERHEAD PRESS 3
CABLE LATERAL RAISE 1
PENDLAY ROW [chest supported row] 1
SEATED HIP ABDUCTION 1
EZ [straight] BAR CURL 21s 1
CABLE CRUNCH 1
STANDING CALF RAISE 1
PUSH UP 0
Exercise Warmup Sets
[TOPSET] BACK SQUAT 3
[BACK OFF] BACK SQUAT 3
BARBELL OVERHEAD PRESS 2
SWISS BALL LEG CURL [hamstring curls] 1
CHIN-UP [neutural grip pullup] 1
SUPINATED EZ [straight] BAR CURL 1
AB WHEEL ROLLOUT 1
BARBELL BENCH PRESS 3
LOW INCLINE DUMBBELL PRESS 0
BARBELL HIP THRUST OR [machine] RDL 2
DUMBBELL ROW[single seated cable row] 1
DUMBBELL LATERAL RAISE 0
OVERHEAD TRICEP EXTENSION 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
BANDED CHEST-SUPPORTED T-BAR ROW 1
SINGLE-LEG [LEG PRESS] 2
ECCENTRIC-ACCENTUATED STANDING
CALF RAISE [tricep pressdown] 0
CABLE ROPE UPRIGHT ROW 0
CABLE SINGLE-ARM [bayesian] CURL 0
[TOPSET] DEADLIFT 3
[BACK OFF] RESET DEADLIFT 0
DECLINE BENCH PRESS [machine dip] 2
GLUTE HAM RAISE 0
LEG EXTENSION 1
CABLE PULL-OVER 1
DUMBBELL LATERAL RAISE 1
REVERSE PEC DECK 1
EZ BAR SKULL CRUSHER 1
OVERHEAD PRESS 3
CABLE LATERAL RAISE 1
PENDLAY ROW [closer chest supported
row] 1
SEATED HIP ABDUCTION 1
EZ[straight] BAR CURL 21s 1
[pull down] 1
STANDING CALF RAISE 1
PUSH UP [chest press machine] 0
Exercise Warmup Sets
[TOPSET] BACK SQUAT 3
[BACK OFF] BACK SQUAT 3
BARBELL OVERHEAD PRESS 2
SWISS BALL LEG CURL [leg curl] 1
CHIN-UP 1
SUPINATED EZ [straight] BAR CURL 1
AB WHEEL ROLLOUT 1
BARBELL BENCH PRESS 3
LOW INCLINE DUMBBELL PRESS 0
BARBELL HIP THRUST OR RDL 2
DUMBBELL ROW [single seated cable
row] 1
DUMBBELL LATERAL RAISE 0
OVERHEAD TRICEP EXTENSION 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
BANDED CHEST-SUPPORTED T-BAR ROW 1
SINGLE-LEG [LEG PRESS] 2
ECCENTRIC-ACCENTUATED STANDING
CALF RAISE [tricep pressdown] 1
CABLE ROPE UPRIGHT ROW 0
CABLE SINGLE-ARM [bayesian] CURL 0
[TOPSET] DEADLIFT 3
[BACK OFF] RESET DEADLIFT 0
DECLINE BENCH PRESS [machine dips] 2
GLUTE HAM RAISE 0
LEG EXTENSION 1
CABLE PULL-OVER 1
DUMBBELL LATERAL RAISE 1
REVERSE PEC DECK 1
EZ [straight] BAR SKULL CRUSHER 1
OVERHEAD PRESS 3
CABLE LATERAL RAISE 1
PENDLAY ROW [closer chest supported
row] 1
SEATED HIP ABDUCTION [pull down] 1
EZ[straight] BAR CURL 21s 1
CABLE CRUNCH 1
STANDING CALF RAISE 1
PUSH UP 0
Exercise Warmup Sets
BACK SQUAT 3
BARBELL BENCH PRESS 2
LYING LEG CURL 1
PRONATED PULLDOWN 1
SUPINATED EZ BAR [barbell] CURL 1
CABLE CRUNCH 1
BARBELL BENCH PRESS 3
LOW TO HIGH CABLE FLYE 0
DEADLIFT 2
CHEST-SUPPORTED T-BAR ROW 1
DUMBBELL LATERAL RAISE 0
TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WIIDE GRIP LAT PULLDOWN 2
CHEST-SUPPORTED T-BAR ROW 1
LEG PRESS 2
STANDING CALF RAISE 1
CABLE ROPE UPRIGHT ROW 0
HAMMER CURL 0
DEADLIFT 3
DECLINE BENCH PRESS [machine dip] 2
GLUTE HAM RAISE 0
LEG EXTENSION 1
CABLE PULL-OVER 1
DUMBBELL LATERAL RAISE 1
ROPE FACE PULL [rear delt fly] 1
EZ BAR SKULL CRUSHER [barbell neck
crushers 1
OVERHEAD PRESS 3
BARBELL BENCH PRESS 1
CABLE SEATED ROW 1
SEATED HIP ABDUCTION 1
INCLINE DUMBBELL [cable bayesian]
CURL 1
BICYCLE CRUNCH 1
STANDING CALF RAISE 1
PUSH UP 0
Exercise Warmup Sets
TOPSET: BACK SQUAT 3
BACK SQUAT 0
DUMBBELL INCLINE PRESS 2
LYING LEG CURL 1
PRONATED PULLDOWN 1
SUPINATED EZ BAR [barbell] CURL 1
CABLE CRUNCH 1
BARBELL BENCH PRESS 3
BARBELL BENCH PRESS 0
LOW TO HIGH CABLE FLYE 0
BARBELL HIP THRUST OR[machine] RDL 2
CHEST-SUPPORTED T-BAR ROW
[machime row] 1
ARNOLD PRESS [db shoulder press] 0
TRICEP PRESSDOWN 0
HEX BAR OR SMITH MACHINE SHRUG 1
WEIGHTED PULL-UP 2
HUMBLE ROW 1
LEG PRESS 2
STANDING CALF RAISE 1
CABLE ROPE UPRIGHT ROW 0
HAMMER CURL 0
DEADLIFT 3
RESET DEADLIFT 3
DECLINE BENCH PRESS [machine dip] 2
GLUTE HAM RAISE 0
LEG EXTENSION 1
CABLE PULL-OVER 1
DUMBBELL LATERAL RAISE 1
ROPE FACE PULL 1
EZ BAR [barbell] SKULL CRUSHER 1
OVERHEAD PRESS 3
[OVERHEAD PRESS]
EGYPTIAN [cable] LATERAL RAISE 1
[single arm] CABLE SEATED ROW 1
SEATED HIP ABDUCTION 1
INCLINE DUMBBELL [bayesian] CURL 1
BICYCLE CRUNCH 1
STANDING CALF RAISE 1
PUSH UP 0
JEFF NIPPARD'S FULL BODY - 5X/WEE
pe "kg" if using kilograms or type "lbs" if using
marks not included)
g
Bench Deadlift OHP
32.5 50 13.5
Working Sets Reps / Duration Load (kg)
4 4 30
3 8
3 10
3 10
3 15/15
3 12
3 3 27.5
3 15
3 12
3 15
3 10
3 15
3 12
3 6
3 10
3 15
4 8
3 10
3 8
4 2 42.5
3 10
3 10
3 15
3 15
3 20
3 20
3 15
4 6 10
3 8
3 12
3 20
2 10
3 15
4 12
2 RPE only
Working Sets Reps / Duration Load (kg)
3 6 30
3 8
3 10
3 10
3 15/15
3 12
3 5 25
3 15
3 12
3 15
3 10
3 15
3 12
3 6
3 10
3 15
4 8
3 10
3 8
3 5 40
3 10
3 10
3 15
3 15
3 20
3 20
3 15
4 10 10
3 8
3 12
3 20
2 10
3 15
4 12
2 RPE only
Working Sets Reps / Duration Load (kg)
4 4 30
3 8
3 10
3 10
3 15/15
3 12
3 3 27.5
3 15
3 12
3 15
3 10
3 15
3 12
3 6
3 10
3 15
4 8
3 10
3 8
4 2 45
3 10
3 10
3 15
3 15
3 20
3 20
3 15
4 6 10
3 8
3 12
3 20
2 10
3 15
4 12
2 RPE only
Working Sets Reps / Duration Load (kg)
3 5 30
3 8 25db 8
3 10 6x6 10
3 10 11x6 10
3 15/15 5/2.5str 15/15
3 12 3x6 12
3 5 25
3 15 2x6 15
3 12 22.5 12
3 15 37.5 15
3 10 20db 12
3 15 7x6 15
3 12
3 6 0 6
3 10 15db 15
3 15 37.5 15/15
3 15 5str 15
3 10 11x6 10
3 8 7x6 10
3 5 40
3 10
3 10
3 15 10x6 15
3 15
3 20 10db 20
3 20 7x6 20
3 15 5str 15
4 10 10
3 8
3 12 3x6 12
3 20
2 10
3 15
4 12
2 RPE only 22.5 15
Working Sets Reps / Duration Load (kg) set 1
1 3-5 32.5 5
2 5 27.5 5
4 6 10 6
3 10 6x6 10
4 8 0 8
3 10+2 10 10+2
3 6
3 3 27.5 5
3 15 20db 15
4 12 30 12
4 12 4x6 12
4 15 10db 15
3 15 1x6 12
3 12
3 6 0 6
4 10 37.5 10
4 15+fail 37.5 15/0
3 15 7x6 12
4 10 11x6 10
4 8 3x6 9
1 2 45 3
3 2 40 3
4 8 20 8
4 10
4 12 5x6 12
3 15 7x6 15
3 20 5db 20
3 20 4x6 20
3 15 5 15
3 8 10 8
3 8 0 15
4 10 37..5 10
3 10 10x6 5
2 7/7/7 7.5str 7/7/7.
4 15
4 12
3 AMRAP 22.5 20
Working Sets Reps / Duration Load (kg) set 1
1 2 35 2
2 3 32.5 3
4 8 10 8
3 10 6x6 8
4 8 0 8
3 10+2 10 13+2
3 12
3 5 27.5 6
3 15 20db 16
4 12 32.5 12
4 12 4x6 12
4 15 10db 15
3 15 2x6 15
3 12 30 12
4 3 0 5
4 10 37.5 10
4 15 40 15
3 15 6x6 15
4 10 11x6 11
4 8 3x6 6
1 4 42.5 2
3 4 37.5 4
4 8 22.5 8
4 10
4 12 10x6 12
3 15 8x6 15
3 20 7.5db 20
3 20
3 15 5 15
4 4 10 4
3 8
4 12 37.5 10
4 20
2 10 7.5 7/7/8.
4 15
4 12
2 AMRAP
Working Sets Reps / Duration Load (kg) set1
1 6-8 30 8
2 8 27.5 8
4 10 10 10
3 10 7x6 9
4 8 0 7
3 10+2 12.5 6
3 12
3 10 25 10
3 15 20db 16
4 12 32.5 12
4 12 4x6 13
4 15 10db 16
3 15 3x6 15
3 12 30 13
3 10 0 8
4 10 37.5 11
4 15 40 17
3 15 6x6 15
4 10 11x6 12
4 8 3x6 10/10.
1 6 40 6
3 6 35 7
4 8 25 8
4 10
4 12 10x6 13
3 15 8-7x6 15
3 20 7.5db 20
3 20 4x6 20
3 15
4 6 10 6
3 1x6 8 8
4 12 37.5 12
4 20
2 10 10 6/6/6.
4 12 10x6 12
4 12
2 AMRAP 22.5 15
Working Sets Reps / Duration Load (kg)
1 2 35 2
2 2 32.5 2
4 5 10 5
3 10 7x6 8
4 8 0 7
3 10+2 10 10
3 12
4 2 30 2
3 15 20db 17
4 12 30 12
4 12 4x6 14
4 15
3 15 4x6 12
3 12
4 6 0 6
4 10 37.5 10
4 15 42.5 15
4 8
4 10 12x6 10
4 8 3x6 10/10.
1 2 47.5 2
1 3 42.5 4
4 8 27.5 8
4 10
4 12 10x6 12
3 15 7x6 15
3 20 7.5db 20
3 20
3 15 5 15
5 3 12.5 3
3 8 1x6 10
4 12 37.5 10
4 12 11x6 10
2 10 10 7/7/7.
4 15
4 12
2 RPE only
Working Sets Reps / Duration Load (kg)
4 4 27.5 4
3 4 22.5 4
3 10 8x5 10
3 10 12x5 10
3 10 10 10
3 12
3 3 25 3
3 15 5x6 15
3 3 37.5 3
3 15 30 15
3 10 10db 10
3 15 5x6 15
3 12
3 6 12x5 6
3 10 40 10
3 12 40 12
4 8
3 10 11x5 10
3 8 7x5 8
3 2 40 2
3 8 25 8
3 10
3 15 8x6 15
3 15 6x6 15
3 20 5db 20
3 20 4x6 20
3 15 2.5 15
4 6 10 6
3 2 27.5 2
3 12 7x6 12
3 20
2 10 3x6 10
3 15
4 12
2 RPE only
Working Sets Reps / Duration Load (kg) set 1
1 AMRAP 35 3
2 6 27.5 6
3 8 25db 8
3 10 6x6 10
3 10 11x5 10
3 10 10 10
3 12
1 AMRAP 30 3
2 5 25 5
3 15 5x6 13
3 12 30 12
3 15 15 15
3 10 20db 10
3 15 6x6 10
3 12
3 6 0 6
3 10 37.5 10
3 15 42.5 15
4 8
3 10 12x6 10
3 8 7x6 8
1 AMRAP 45 3
2 5 37.5 5
3 8 27.5 8
3 10
3 15 9x6 15
3 15 7x6 15
3 20 7.5db 20
3 20
3 15 5 15
1 10 10-10 10
2 10 7.5 10
3 8 1x6 8
3 12 4x6 12
3 20
2 10 3x6 8
3 15
4 12
2 AMRAP
BODY - 5X/WEEK SPREADSHEET
RPE / %
77.5%
RPE8
RPE6
RPE7
RPE9
RPE7
85%
RPE8
RPE6
RPE6
RPE7
RPE7
RPE6
RPE8
RPE8
RPE6
RPE7
RPE7
RPE9
85%
RPE8
RPE6
RPE7
RPE7
RPE7
RPE7
RPE7
75%
RPE8
RPE7
RPE7
RPE8
RPE7
RPE7
RPE6
RPE / %
77.5%
RPE8
RPE6
RPE7
RPE9
RPE7
80%
RPE8
RPE6
RPE6
RPE7
RPE7
RPE6
RPE9
RPE8
RPE6
RPE7
RPE7
RPE9
80%
RPE8
RPE7
RPE7
RPE7
RPE7
RPE7
RPE7
65%
RPE8
RPE7
RPE7
RPE8
RPE7
RPE7
RPE6
RPE / %
80%
RPE9
RPE7
RPE7
RPE10
RPE7
85%
RPE9
RPE7
RPE7
RPE7
RPE7
RPE7
RPE9
RPE9
RPE7
RPE7
RPE7
RPE9
87.5%
RPE9
RPE7
RPE7
RPE7
RPE7
RPE7
RPE7
77.5%
RPE9
RPE7
RPE7
RPE7
RPE7
RPE7
RPE7
RPE / %
80%
8 8 9 RPE9
10 10 9 RPE8
10 10 10 RPE8
15/15 15/15 8 RPE10
12 14 10 RPE8
80%
20 20 9 RPE9
12 12 7 RPE8
15 15 8 RPE8
12 10 10 RPE8
14 15 10 RPE8
RPE8
5 4 3 10 RPE9
15 15 8.5 RPE9
15/15 15/15 RPE8
15 10 10 RPE8
10 10 10 RPE8
10 10 11 RPE9
80%
RPE9
RPE8
15 15 RPE8
RPE8
20 20 10 RPE8
20 20 10 RPE8
15 10 10 RPE8
67.5%
RPE9
12 14 10 RPE8
RPE8
RPE8
RPE8
RPE8
15 RPE8
set 2 set 3 set 4 LSRPE RPE / %
9 87.5%
5 9.5 75%
6 6 10 80%
10 10 10 RPE7
7 6 5 10 RPE7
10+2 10+2 8 RPE10
RPE7
5 5 9.5 87.5%
15 15 8 PRE8
12 12 7 RPE7
12 12 12 9.5 RPE7
15 15 15 10 RPE7
12 12 15 ??? RPE7
RPE7
6 5 10 RPE9
10 10 10 10 RPE8
15/0 15/0 15/0 7 RPE7
15 13 10 RPE8
10 10 10 10 RPE7
10 9 8 10 RPE7
9 90%
3 3 10 80%
8 8 8 8 RPE7
RPE7
12 12 12 9 RPE7
15 15 7 RPE7
20 20 6 RPE7
20 20 RPE7
15 15 9 RPE7
8 8 9.5 80%
15 RPE8
10 10 10 10 RPE7
10 10 10 RPE8
7/7/7. 7/7/7. 10 RPE7
RPE7
RPE7
20 RPE7
set 2 set3 set4 LSRPE RPE / %
10 90%
2 10 85%
8 8 8 10 75%
10 11 10 RPE7
7 6 5 10 RPE7
13+2 10+2 8 RPE10
RPE7
6 6 9 85%
15 15 10 RPE8
12 12 12 7 RPE7
12 12 12 8 RPE7
15 15 15 9 RPE7
15 15 6 RPE7
12 12 8.5 RPE7
5 5 5 10 RPE9
10 10 10 10 RPE8
15 15 15 8 RPE7
15 15 9 RPE8
11 11 9 RPE7
8 8 RPE7
8 85%
4 4 9 75%
8 8 8 7 RPE7
RPE7
12 12 12 8 RPE7
15 12 10 RPE7
20 20 10 RPE7
RPE7
15 15 9 RPE7
4 4 4 7 82.5%
RPE8
10 10 10 10 RPE7
RPE7
8/8/8. 8/8/8. 8 RPE7
RPE7
RPE7
RPE7
set2 set3 set4 LSRPE RPE / %
9 80%
8 9 70%
10 10 12 9 65%
6 5 9 RPE8
5 RPE8
6 6 10 RPE10
RPE8
10 10 10 75%
16 15 10 RPE8
12 7 3 RPE8
13 13 13 10 RPE8
15 15 15 10 RPE8
15 15 10 RPE8
13 13 9 RPE8
8 8 10 RPE9
11 11 10 10 RPE8
16 16 16 8 RPE8
15 15 15 10 RPE8
12 12 12 9.5 RPE8
9/10. 9/12. 8/9. 10 RPE8
8 80%
7 7 8 70%
8 8 10 9 RPE 7
RPE8
13 12 12 10 RPE8
14 15 15 7 RPE8
20 20 20 10 RPE8
20 20 8 RPE8
RPE8
6 6 6 10 80%
8 8 9.5 RPE8
12 12 12 10 RPE8
RPE8
6/6/6. 8 RPE8
12 12 12 9 RPE8
RPE8
15 15 9 RPE8
RPE / %
9.5 92.5%
2 9.5 85%
5 5 5 8 80%
8 8 10 RPE8
6 5 4 10 RPE8
10 10 10 RPE10
RPE8
2 2 2 10 90%
17 15 10 RPE8
12 12 7 RPE8
14 14 14 9 RPE8
RPE8
13 12 10 9 RPE8
RPE8
6 6 6 10 RPE9
10 11 12 10 RPE8
15 15 15 8 RPE8
RPE8
10 10 10 10 RPE8
10/10. 10/12. 10/11. 10 RPE8
9 95%
8 85%
8 8 8 9 RPE 8
RPE8
12 12 12 9 RPE8
15 16 8.5 RPE8
20 20 10 RPE8
RPE8
15 15 9.5 RPE8
3 3 3-3. 10 87.5%
10 10 9 RPE8
10 10 11 10 RPE8
10 10 10 RPE8
7/7/7. 10 RPE8
RPE8
RPE8
RPE8
RPE / %
4 4 4 8 75%
4 4 9 70%
10 10 6 RPE6
10 10 10 RPE6
10 10 8 RPE6
RPE6
3 3 8 80%
15 15 9 RPE6
3 3 6 75%
15 15 6 RPE6
10 10 6 RPE6
15 15 6 RPE6
RPE6
6 6 6 RPE6
10 10 5 RPE6
12 12 5 RPE6
RPE6
10 10 7 RPE6
8 8 7 RPE6
2 2 7 80%
8 8 RPE 7
RPE6
15 15 RPE6
15 15 RPE6
20 20 RPE6
20 20 RPE6
15 15 RPE6
6 6 6 10 75%
2 2 8.5 85%
12 12 RPE6
RPE6
10 RPE6
RPE6
RPE6
RPE6
set 2 set 3 set 4 LSRPE RPE / %
10 90%
6 8.5 75%
8 12 9 RPE5
10 7 RPE8
10 10 ?? RPE8
10 13 9 RPE9
RPE6
10 90%
5 7 75%
15 10 ?? RPE 9
12 10 5 RPE5
15 15 8 RPE8
10 10 8.5 RPE8
15 15 9 RPE9
RPE10
6 6 10 RPE9
10 10 8 RPE 8
15 15 8 RPE8
RPE8
10 10 8 RPE8
8 RPE10
8 90%
5 7 75%
8 8 8 RPE 7
RPE 8
15 15 ?? RPE8
15 15 6 RPE8
20 RPE8
RPE8
15 RP8
10 75-80%
10 8
8 12 9.5 RPE9
12 12 8 RPE8
RPE8
10 12 9 RPE10
RPE8
RPE8
RPE 10
Rest
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
2-3 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
2-3 min
1-2 min
1-2 min
Rest
2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Rest
2-4 min
2-4 min
2-3 min
1-2 min
2-3 min
1-2 min
1-2 min
2-4 min
2-4 min
1-2 min
2-3 min
1-3 min
1-3 min
1-2 min
1-2 min
2-3 min
2-3 min
2-3 min
1-2 min
1-2 min
1-2 min
3-5 min
3-5 min
2-3 min
1-2 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
2-3 min
2-3 min
1-2 min
1-3 min
1-2 min
1-2 min
1-2 min
1-2 min
1-2 min
Copyright 2020 by Jeff Nippard. All rights reserved.
Notes
Sit back and down, 15° toe flare, drive your knees out laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
Roll hips "up" as you squeeze lower abs, avoid swinging
Set up a comfortable arch, 1-2 second pause on chest, explode
off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
[Link]
Low/medium/high foot placement, don't allow your lower back
to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
2-second eccentric. Lean away from the cable, focus on
squeezing your delts
Focus on squeezing your shoulder blades together, pull with your
elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
Press onto your toes
Perform as many reps as you can to hit target RPE
Notes
Sit back and down, 15° toe flare, drive your knees out laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
Roll hips "up" as you squeeze lower abs, avoid swinging
Set up a comfortable arch, 1-2 second pause on chest, explode
off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.
Focus on squeezing your triceps to move the weight
shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
[Link]
Low/medium/high foot placement, don't allow your lower back
to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
2-second eccentric. Lean away from the cable, focus on
squeezing your delts
Focus on squeezing your shoulder blades together, pull with your
elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
Press onto your toes
Perform as many reps as you can to hit target RPE
Notes
Sit back and down, 15° toe flare, drive your knees out laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
Roll hips "up" as you squeeze lower abs, avoid swinging
Set up a comfortable arch, 1-2 second pause on chest, explode
off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
[Link]
Low/medium/high foot placement, don't allow your lower back
to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
2-second eccentric. Lean away from the cable, focus on
squeezing your delts
Focus on squeezing your shoulder blades together, pull with your
elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
Press onto your toes
Perform as many reps as you can to hit target RPE
Notes
Sit back and down, 15° toe flare, drive your knees out laterally
~45 degree incline, mind muscle connection with upper pecs
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Drop weight by ~50% on second 15 reps. 30 reps total.
Roll hips "up" as you squeeze lower abs, avoid swinging
Set up a comfortable arch, 1-2 second pause on chest, explode
off chest with max force
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Pin your lower chest against the top of an incline bench:
[Link]
Low/medium/high foot placement, don't allow your lower back
to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
2-second eccentric. Lean away from the cable, focus on
squeezing your delts
Focus on squeezing your shoulder blades together, pull with your
elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
Press onto your toes
Perform as many reps as you can to hit target RPE
Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels into
the ball
1.5x shoulder width grip, pull your chest to the bar
10 reps with good control + 2 reps with moderate
cheating/momentum
Squeeze your glutes, don't pull from your arms
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Tilt the dumbbell such that your pinky comes up first
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower back
to round
Focus on squeezing your triceps to move the weight
Focus on squeezing the upper traps at the top
Keep your shoulder joint hyperextended (elbow behind torso)
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Swing the weight "out", not "back"
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Swing the weight "out", not "up"
Keep a flat back, pull your elbows back at 45 degree angle
Pull your elbows down and in
First 7 reps bottom half of ROM, next 7 reps top half of ROM, last
7 reps full ROM
Focus on flexing your spine. Avoid yanking with your arms
1-2 second pause at the bottom of each rep
Squeeze your pecs
Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels into
the ball
Supinated (underhand) shoulder width grip, pull with lats
10 reps with good control + 2 reps with moderate
cheating/momentum
Squeeze your glutes, don't pull from your arms
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower back
to round
Focus on squeezing your triceps to move the weight
Focus on squeezing the upper traps at the top
Keep your shoulder joint hyperextended (elbow behind torso)
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Swing the weight "out", not "back"
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Swing the weight "out", not "up"
Keep a flat back, pull your elbows back at 45 degree angle
Focus on driving your knees out
First 7 reps bottom half of ROM, next 7 reps top half of ROM, last
7 reps full ROM
Focus on flexing your spine. Avoid yanking with your arms
1-2 second pause at the bottom of each rep
Squeeze your pecs
Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels into
the ball
Supinated (underhand) shoulder width grip, pull with lats
10 reps with good control + 2 reps with moderate
cheating/momentum
Squeeze your glutes, don't pull from your arms
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower back
to round
Focus on squeezing the upper traps at the top
Keep your shoulder joint hyperextended (elbow behind torso)
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Swing the weight "out", not "back"
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Swing the weight "out", not "up"
Keep a flat back, pull your elbows back at 45 degree angle
Focus on driving your knees out
First 7 reps bottom half of ROM, next 7 reps top half of ROM, last
7 reps full ROM
1-2 second pause at the bottom of each rep
Squeeze your pecs
Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Sit back and down, 15° toe flare, drive your knees out laterally
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Prevent your hips from touching the ground. Dig your heels into
the ball
Supinated (underhand) shoulder width grip, pull with lats
10 reps with good control + 2 reps with moderate
cheating/momentum
Squeeze your glutes, don't pull from your arms
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
15° bench angle. Tuck your elbows
Hip thrust if glutes are priority, RDL if hamstrings are priority for
you. Focus on mind muscle connection.
Pull the dumbbell to your hip
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
1.5x shoulder width grip, pull your chest to the bar
Be explosive at the bottom, drive elbows back hard!
Low/medium/high foot placement, don't allow your lower back
to round
Press onto your toes. 4-second eccentric
Focus on squeezing the upper traps at the top
Keep your shoulder joint hyperextended (elbow behind torso)
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Swing the weight "out", not "back"
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Swing the weight "out", not "up"
Keep a flat back, pull your elbows back at 45 degree angle
Focus on driving your knees out
First 7 reps bottom half of ROM, next 7 reps top half of ROM, last
7 reps full ROM
Focus on flexing your spine. Avoid yanking with your arms
1-2 second pause at the bottom of each rep
Perform as many reps as you can to hit target RPE
Notes
Sit back and down, 15° toe flare, drive your knees out laterally
Speed reps - press bar explosively off chest
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Press your pinky into the bar harder than your pointer
finger
Focus on flexing your lower back
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Explosive reps off the floor - should feel light and fast
Fully protract at bottom, retract at top
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
Pull with your chest to the bar
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Low/medium/high foot placement, don't allow your lower back
to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Practice set up and explosive technique for AMRAPs next week
Focus on squeezing your shoulder blades together, pull with your
elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
1-2 second pause at the bottom of each rep
Perform as many reps as you can to hit target RPE
Notes
As many reps as possible (AMRAP) - Always use a spotter and
good technique
Sit back and down, 15° toe flare, drive your knees out laterally
Very light weight - avoid interference with bench AMRAP
tomorrow
Focus on squeezing your hamstrings to move the weight
Pull your elbows down and in
Dropset. Press your pinky into the bar harder than your pointer
finger
Focus on flexing your lower back
As many reps as possible (AMRAP) - Always use a spotter and
good technique
Elbows at a 45° angle. Squeeze your shoulder blades and stay
firm on the bench
Start with your hands out to your sides and palms facing the
ceiling, focus on pulling your elbows up and in while rotating your
palms to face the floor
Very light weight to avoid interference with deadlift AMRAPs on
Day 4
Squeeze your shoulder blades together at the top, let them
round forward at the bottom
Start with your elbows in front of you and palms facing in. Rotate
the dumbbells so that your palms face forward as you press.
Focus on squeezing your triceps to move the weight
Shrug up and in, pull shoulders up to ears!
Pull with your chest to the bar
Pin your lower chest against the top of an incline bench:
[Link]
Low/medium/high foot placement, don't allow your lower back
to round
1-2 second pause at the bottom of each rep
Focus on squeezing the upper traps at the top
3-second eccentric. Arch the dumbbell "out" not "up", focus on
squeezing your forearms
As many reps as possible (AMRAP) - Always use a spotter and
good technique
Brace your lats, chest tall, hips high, pull the slack out of the bar
prior to moving it off the ground
Constant tension reps, touch bar to chest
Keep lower back straight, use hamstrings to curl your body up
Focus on squeezing your quads to move the weight
Lean your torso at a 45° angle, focus on pulling the weight
straight down, not "in"
Raise the dumbbell "out" not "up", mind muscle connection with
middle fibers
Pull your elbows up and out, squeeze your shoulder blades
together
Arc the bar back behind your head, keep constant tension on
triceps
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
Squeeze your glutes to keep your torso upright, clear your head
out of the way, press up and slightly back
2-second eccentric. Lean away from the cable, focus on
squeezing your delts
Focus on squeezing your shoulder blades together, pull with your
elbows down and in
Focus on driving your knees out
Brace upper back against bench, 45 degree incline, keep
shoulders back as you curl
Focus on flexing and rotating your spine, bring your left elbow to
right knee, right elbow to left knee
Press onto your toes
Squeeze your pecs
4th degree from down
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