Jeff N

rep max loads in the spaces below the given

exercise (use the same units you specified above).
See pg. 16 of the Get Ready Manual if unsure of

Week 1 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Seated Smith Machine Military Press
Romanian Deadlift
Chest-Supported Row
Strict Bench Press
Barbell Bench Press
Leg Curl
FULL BODY 2:
Preacher Single-Arm Curl
Single Arm Cable Rear Delt Fly
Seated Calf Raise
Hack Squat
JM Smith Machine Press
FULL BODY 3:
Neutral Grip Pulldown
Single-Arm Tricep Pushdown
 Stiff Leg Deadlift
Stiff Leg Deadlift
Dumbbell Lateral Raise
FULL BODY 4:
Rear Delt Fly
Lat Pullover
Hammer Curl
Back Squat
Barbell Bench Press
FULL BODY 5:
Bicep Grip Lat Pulldown
Hip Abduction

Week 2 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Seated Smith Machine Military Press
Romanian Deadlift
Chest-Supported Row
Strict Bench Press
Barbell Bench Press
Leg Curl
FULL BODY 2:
Single Arm Preacher Curl
Single Arm Cable Rear Delt Fly
Seated Calf Raise
Hack Squat
JM Smith Machine Bench Press
FULL BODY 3:
Neutral Grip Pulldown
Single Arm Tricep Extension
 Stiff Leg Deadlift
Stiff Leg Deadlift
Dumbbell Lateral Raise
FULL BODY 4:
Single Arm Cable Rear Delt Flys
Lat Pullovers
Hammer Curl
Back Squat
Barbell Bench Press
FULL BODY 5:
T-Bar Row
Hip Abduction

Week 3 Exercise
Back Squat (Top Single) - 127.5
Back Squat - 107.5
FULL BODY 1: Seated Smith Machine Military Press
Romanian Deadlift
Chest-Supported Row
Strict Bench Press -105
Barbell Bench Press - 95
Lying Leg Curl
FULL BODY 2:
Single arm preacher Curl
Single Arm Cable Rear Delt Fly
Calf Raise
Hack Squat
JM Smith Machine Press
FULL BODY 3:
Neutral Grip Pulldown
FULL BODY 3:
Dumbell Shrugs

Stiff Leg Deadlift - 125x4

Stiff Leg Deadlift - 105x5
Dumbbell Lateral Raise
FULL BODY 4:
Rear Delt Flys
Lat Cable Pullover
Hammer Curl
Back Squat
Barbell Bench Press
FULL BODY 5:
Chest Supported Row
Hip Abduction

Week 4 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Seated Smith Machine Military Press
Romanian Deadlift
Chest-Supported Row
Strict Bench Press
Barbell Bench Press
Seated Leg Curl
FULL BODY 2:
Incline Dumbell Curl
Single Arm Cable Rear Delt Fly
Seated Calf Raise
Sissy Squat
Barbell Bench Press
FULL BODY 3:
 FULL BODY 3: Neutral Grip Pulldown
Cable Chest Flys
Tricep Pushdown

Stiff Leg Deadlift

Stiff Leg Deadlift
Dumbbell Lateral Raise
FULL BODY 4:
Band Pull-Apart
Lat Pulldown
Hammer Curl
Back Squat
Barbell Bench Press
FULL BODY 5:
Bent Over Row
Hip Abduction

Semi-deload Week - Avoid

Week 5: Semi-Deload Exercise
Back Squat
Seated Smith Machine Military Press
FULL BODY 1:
Romanian Deadlift
Chest-Supported Row
Barbell Bench Press
Seated Leg Curl
FULL BODY 2: Barbell Strict Curl
Single Arm Cable Rear Delt Fly
Seated Calf Raise
Hack Squat
FULL BODY 3:
 JM Smith Machine Press
FULL BODY 3:
Neutral Grip Pulldown
Dumbell Pullover

Stiff Leg Deadlift

Stiff Leg Deadlift
Dumbbell Lateral Raise
FULL BODY 4:
Single Arm Cable Rear Delt Flys
Overhead Tricep Extension
Hammer Curl
Back Squat
Barbell Bench Press
FULL BODY 5:
Seated Row
Hip Abduction

Week 6 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Seated Smith Machine Military Press
Good Morning
Chest-Supported Row
Strict Bench Press
Barbell Bench Press
Seated Leg Curl
FULL BODY 2: Barbell (or EZ-Bar) Strict Curl
Seated Single Arm Cable Rear Delt Fly
Standing Calf Raise
 Hanging Leg Raise
Hack Squat
Barbell Pin Bench Press
FULL BODY 3:
Neutral Grip Pulldown
Dumbbell Skull Crusher

Stiff Leg Deadlift

Stiff Leg Deadlift
Dumbbell Lateral Raise
FULL BODY 4:
Band Pull-Apart
Dumbell Pullover
Hammer Curl
Back Squat
Barbell Bench Press
FULL BODY 5:
Chest Supported Row
Hip Abduction

Week 7 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Seated Smith Machine Military Press
Good Mornings
Lat Pulldown
Strict Bench Press
Barbell Bench Press
Seated Leg Curl
FULL BODY 2: Barbell Strict Curl
FULL BODY 2:
Single Arm Cable Rear Delt Fly
Standing Calf Raise
Hanging Leg Raise
Banded Pull Ups
JM Smith Machine Press
FULL BODY 3:
Neutral Grip Pulldown
Dumbbell Skull Crusher

Stiff Leg Deadlift

Stiff Leg Deadlift
Dumbbell Lateral Raise
FULL BODY 4:
Cable Rear Delt Flys
Dumbell Pullover
Hammer Curl
Back Squat
Barbell Bench Press
FULL BODY 5:
Bent Over Row
Hip Abduction

Week 8 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Seated Smith Machine Military Press
Good Mornings
Chest-Supported Row
Strict Bench Press
Barbell Bench Press

FULL BODY 2:
 Seated Leg Curl
FULL BODY 2: Barbell (or EZ-Bar) Strict Curl
Single Arm Cable Rear Delt Fly
Standing Calf Raise
Hanging Leg Raise
Hack Squat
Barbell Pin Bench Press
FULL BODY 3:
Neutral Grip Pulldown
Barbell Skull Crusher

Stiff Leg Deadlift

Stiff Leg Deadlift
Dumbbell Lateral Raise
FULL BODY 4:
Cable Rear Delt Fly
Dumbell Pullover
Hammer Curl
Back Squat
Barbell Bench Press
FULL BODY 5:
Chest Supported Row
Hip Abduction

TAPER WE
Week 9: Taper Week Exercise
Back Squat
Strict Bench Press
FULL BODY 1:
Reset Stiff Leg Deadlift
FULL BODY 1:
Chest-Supported Row

Stiff Leg Deadlift

Seated Smith Machine Military Press
FULL BODY 2:
Anderson Squat
Barbell (or EZ-Bar) Strict Curl

Strict Bench Press

Back Squat
FULL BODY 3:
Seated Leg Curl
Seated Single Arm Cable Rear Delt Fly
If you are not feeling well recovered after completing week 9 (achy joints, p

- Always use a good spotter when attempting max effort lifts

- Always use safety bars on squat and bench press (in case you have to d
- Do not test maxes if you are feeling joint pain
- Do not test maxes if you do not feel properly recovered
- Do not test maxes if you do not have a good spotter
- Maxes should be done at a 9.5-10 RPE: It is not necessary to push to th

What week to run?

- Run Week 10A only if you have competitive powerlifting goals

- Run Week 10B if you have mostly bodybuilding and general strength g

MAX TESTING OPTION A: Important! Choo

Week 10A: Max
Exercise
Testing
Back Squat
SQUAT TEST: Leg Curl
Dumbbell Lateral Raise

Barbell Bench Press

BENCH TEST: Barbell (or EZ-Bar) Strict Curl
Seated Smith Machine Military Press

Stiff Leg Deadlift Stiff Leg Deadlift

TEST: Chest-Supported Row
Dumbbell Skull Crusher
 MAX TESTING OPTION B: Important! Choo
Week 10B: AMRAP
Exercise
Testing
Back Squat
SQUAT TEST: Leg Curl
Dumbbell Lateral Raise

Barbell Bench Press

BENCH TEST: Barbell (or EZ-Bar) Strict Curl
Seated Smith Machine Military Press

Stiff Leg Deadlift Stiff Leg Deadlift

TEST: Chest-Supported Row
Dumbbell Skull Crusher
 Jeff Nippard's Powerbuilding System - 5x/Week S
kilograms or type "lbs" if using pounds (quotation marks not
kg

below the given Squat Bench Stiff Leg Deadlift OHP

u specified above).
anual if unsure of 140 110 140 80

Warm-up Sets Working Sets Reps Load %1RM

4 1 1 120-122.5 85-87.5%
0 3 5 105-107.5 75-77.5%
3 2 8 55 70%
2 2 10 90 N/A
1 4 8-10 60 N/A
4 1 1 97.5-100 87.5-90%
0 3 3 90 82.5%
1 3 10-12 40 N/A
1 4 6-8 12,5 N/A
0 3 15-20 15 N/A
1 3 10-12 75 N/A
3 3 8 100 N/A
3 3 8 40 N/A
1 4 6-8 80 N/A
1 3 8-10 30 N/A
REST DAY
 4 1 4 120 85%
0 2 4 95 67.5%
0 4 12-15 10 N/A
1 4 12-15 20 N/A
1 3 12-15 45 N/A
1 4 8-10 12.5 N/A
4 4 6 97.5 70%
4 4 6 80 72.5%
1 3 10-12 N/A
0 3 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 120-122.5 85-87.5%
0 3 5 105-107.5 75-77.5%
3 2 8 55 70%
2 2 8 105 N/A
1 4 8 60 N/A
4 1 1 97.5-100 87.5-90%
0 3 3 90-92.5 82.5-85%
1 3 10-12 40 N/A
1 4 6-8 12,5 N/A
0 3 12 15 N/A
1 3 10-12 80 N/A
3 3 8 100 N/A
3 3 8 45 70-75%
1 4 6-8 80 N/A
1 3 8-10 35 N/A
 REST DAY
4 1 2 125 90%
0 2 8 100 65-70%
0 4 12-15 10 N/A
1 4 12-15 15 N/A
1 3 15-20 45 N/A
1 4 8-10 15 N/A
4 3 6 102.5 72.5%
4 3 6 82.5 75%
1 3 10-12 50 N/A
0 3 12-15 65 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 122.5-125 87.5-90%
0 2 4 107.5-112.5 77.5-80%
3 2 8 55 70%
2 2 8-10 110 N/A
1 4 8-10 50 N/A
4 1 1 100-102.5 90-92.5%
0 3 2 92.5-97.5 85-87.5%
1 3 10-12 45 N/A
1 4 6-8 12.5 N/A
0 3 15 15 N/A
1 3 10-12 N/A
3 3 8 60 N/A
3 3 8 N/A
1 4 6-8 N/A
 1 3 8-10 N/A
REST DAY
4 1 2-4 125 90%
0 2 4 97.5 70%
0 4 12-15 10 N/A
1 4 15-20 15 N/A
1 3 12-15 45 N/A
1 4 8-10 N/A
4 2 6 105 75%
4 3 6 85 77.5%
1 3 10-12 N/A
0 3 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 122.5-125 87.5-90%
0 3 4 107.5-112.5 77.5-80%
3 2 8 55 70%
2 2 8-10 N/A
1 4 8-10 N/A
4 1 1 100-105 90-95%
0 3 2 92.5-100 85-90%
1 3 10-12 N/A
1 4 6-8 N/A
0 3 15-20 N/A
1 3 10-12 N/A
3 3 12 N/A
3 3 8 77.5-82.5 70-75%
 1 4 6-8 N/A
1 2 8
1 3 8-10 N/A
REST DAY
4 1 1 130-132.5 92.5-95%
0 2 5 90-105 65-75%
0 4 15-20 N/A
1 4 15-20 N/A
1 3 12 N/A
1 4 8-10 N/A
4 2 6 107.5 77.5%
4 1 6 87.5 80%
1 3 10-12 N/A
0 3 12-15 N/A
REST DAY
oad Week - Avoid failure and train lighter this week to promote recovery a
Warm-up Sets Working Sets Reps Load %1RM
4 2 5 105-107.5 75-77.5%
3 2 8 55 70%
2 2 8-10 N/A
1 3 8-10 N/A
4 3 3 92.5 85%
1 3 10-12 N/A
1 3 6-8 N/A
0 3 15-20 N/A
1 3 10-12 N/A
3 2 6 N/A
 3 2 8 N/A
1 3 6-8 N/A
1 3 8-10 N/A
REST DAY
4 1 3 120 85%
0 2 4 95 67.5%
0 3 15-20 N/A
1 3 15-20 N/A
1 3 15-20 N/A
1 3 8-10 N/A
4 2 6 97.5 70%
4 2 6 80 72.5%
1 3 10-12 N/A
0 3 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 122.5-125 87.5-90%
0 3 3 112.5-120 80-85%
3 2 8 55 70%
2 2 8-10 N/A
1 3 8-10 N/A
4 1 1 100-105 90-95%
0 3 2 97.5-100 87.5-90%
1 2 10-12 N/A
1 4 6-8 N/A
0 2 15-20 N/A
1 2 10-12 N/A
 0 2 6-8 N/A
3 2 8 N/A
3 2 8 77.5-87.5 70-80%
1 3 6-8 N/A
1 2 8-10 N/A
REST DAY
4 1 2 130-132.5 92.5-95%
0 2 8 90-105 65-75%
0 3 15-20 N/A
1 3 15-20 N/A
1 2 15-20 N/A
1 3 8-10 N/A
4 3 4 107.5 77.5%
4 3 5 85 77.5%
1 2 10-12 N/A
0 2 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 125-130 90-92.5%
0 2 3 115-122.5 82.5-87.5%
3 2 8 55 70%
2 1 8-10 N/A
1 3 8-10 N/A
4 1 1 102.5-107.5 92.5-97.5%
0 3 1 100-105 90-95%
1 2 10-12 N/A
1 3 6-8 N/A
 0 2 15-20 N/A
1 2 10-12 N/A
0 2 6-8 N/A
3 2 8 N/A
3 2 8 N/A
1 3 6-8 N/A
1 2 8-10 N/A
REST DAY
4 1 3 125-132.5 90-92.5%
0 2 4 102.5 72.5%
0 3 15-20 N/A
1 3 15-20 N/A
1 2 15-20 N/A
1 3 8-10 N/A
4 2 4 112.5 80%
4 2 5 87.5 80%
1 2 10-12 N/A
0 2 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 125-132.5 90-95%
0 1 3 120-125 85-90%
3 2 8 55 70%
2 1 8-10 N/A
1 3 8-10 N/A
4 1 1 102.5-107.5 92.5-97.5%
0 1 2 105 95%
 1 2 10-12 N/A
1 3 6-8 N/A
0 2 15-20 N/A
1 2 10-12 N/A
0 2 6-8 N/A
3 3 8 N/A
3 3 8 77.5-87.5 70-80%
1 3 6-8 N/A
1 2 8-10 N/A
REST DAY
4 1 1 132.5-137.5 95-97.5%
0 2 8 90-105 65-75%
0 3 15-20 N/A
1 3 15-20 N/A
1 2 15-20 N/A
1 3 8-10 N/A
4 2 4 115 82.5%
4 1 5 90 82.5%
1 2 10-12 N/A
0 2 12-15 N/A
REST DAY
TAPER WEEK - LOCK IN TECHNIQUE AND PRIORITIZE RECOVERY WIT
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 125 90%
4 1 4 82.5 75%
4 2 3 90 65%
1 4 6-8 N/A
REST DAY
4 1 1 125 90%
3 2 8 55 70%
3 2 5 N/A
1 4 6-8 N/A
REST DAY
4 1 1 102.5 92.5%
4 2 5 105 75%
1 4 6-8 N/A
0 4 12-15 N/A
2 REST DAYS

IMPORTANT NOTES ABOUT WEEK 10

eek 9 (achy joints, poor sleep, low energy) take an extra rest day or two before run

ffort lifts
n case you have to dump the bar)

vered
er
cessary to push to the point where you actually fail. I recommend stopping at the p

lifting goals
d general strength goals

A: Important! Choose either Week 10A or Week 10B. Do not run both week
Warm-up Sets Working Sets Reps Load %1RM
5 1+ 1 140-147.5 100-105%
1 2 10 N/A
1 2 15-20 N/A
REST DAY
5 1+ 1 110-115 100-105%
3 1 3 N/A
1 2 5 N/A
REST DAY
5 1+ 1 140-147.5 100-105%
1 3 10-12 N/A
1 2 12-15 N/A
B: Important! Choose either Week 10A or Week 10B. Do not run both week
Warm-up Sets Working Sets Reps Load %1RM
5 1 AMRAP 125 90%
1 2 10 N/A
1 2 15-20 N/A
REST DAY
5 1 AMRAP 100 90%
3 1 3 N/A
1 2 5 N/A
REST DAY
5 1 AMRAP 125 90%
1 3 10-12 N/A
1 2 12-15 N/A
5x/Week Spreadsheet

RPE Rest
~6-8 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-8 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
10 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min

RPE Rest
~6-8 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-8 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min

RPE Rest
~7-9 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-9 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min

8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 1-2min
8 1-2min

RPE Rest
~7-9 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-9 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
6 2-4min
6 2-4min
 9 2-3min

10 1-2min

8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min

te recovery and to prepare for the next 5 weeks!

RPE Rest
~5-7 3-5min
6 2-3min
6 2-3min
9 1-2min
7-8 3-5min
8 1-2min
9 1-2min
9 1-2min
9 1-2min
6 2-4min
 6 2-4min
9 2-3min
9 2-3min

7-8 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min

RPE Rest
~7-9 3-5min
8-9 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-9 3-5min
8-9 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min

8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min

RPE Rest
~8-9 3-5min
8-9 3-5min
6 2-3min
6 2-3min
9 1-2min
~8-9 3-5min
8-9 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min

~9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min

RPE Rest
~8-9 3-5min
8-9 3-5min
6 2-3min
6 2-3min
9 1-2min
~9 3-5min
~9 3-5min
 8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min

~9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min

ECOVERY WITH LOWER VOLUME

RPE Rest
~7-8 3-5min
5-6 3-5min
4-5 3-5min
 8 1-2min

~7-8 3-5min
6 2-3min
5 2-4min
6 1-2min

~8-9 3-5min
5-6 3-5min
10 1-2min
10 1-2min

WEEK 10
two before running Week 10.

opping at the point where you don’t think you could get another rep with good form

un both weeks. See above for suggestions on which week to run.

RPE Rest
9.5-10 4-6min
7 1-2min
7 1-2min

9.5-10 4-6min
10 1-2min
7 2-3min

9.5-10 4-6min
7 1-2min
7 1-2min
un both weeks. See above for suggestions on which week to run.
RPE Rest
9.5-10 4-6min
7 1-2min
7 1-2min

9.5-10 4-6min
10 1-2min
7 2-3min

9.5-10 4-6min
7 1-2min
7 1-2min
sheet Copyright 2022 by Jeff Nippard. All rights reserved.

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
onally light for shoulder stability and balance. Don't push these hard. Big ben
e pins high, short ROM, use low bar position, set hips back and keep shins ve
Can use machine or brace against bench. Minimize cheating.
pause on chest. Execute the set up and rep as perfectly as possible. Don't ov
Set up a comfortable arch, quick pause on chest and explode up on each rep
Focus on squeezing your hamstrings to move the weight
maintain wall contact with head, hips and back. Keep elbows pinned at side
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
hat starts and ends with the bar on the pins. At the bottom you're just above
Shoulder width grip, tuck your elbows in closer to your sides
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
 Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
racting your delts to move the weight, don't let form get sloppy toward the e
Mind-muscle connection with rear delts
cables. Keep constant tension on the lats. Big stretch at the top by leaning s
Keep elbows locked in place, squeeze the dumbbell handle hard!
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on each rep
Be mindful of lower back fatgiue, stay light and minimize cheating
achine, band or weighted, squeeze and hold for 1 second at the top of each r

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
onally light for shoulder stability and balance. Don't push these hard. Big ben
e pins high, short ROM, use low bar position, set hips back and keep shins ve
Can use machine or brace against bench. Minimize cheating.
pause on chest. Execute the set up and rep as perfectly as possible. Don't ov
Set up a comfortable arch, quick pause on chest and explode up on each rep
Focus on squeezing your hamstrings to move the weight
maintain wall contact with head, hips and back. Keep elbows pinned at side
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
ully back on to the box, release tension in thighs, minimize rocking while sea
ve chest height, release tension while the bar is on the pins, then explode up
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
 Brace your lats, chest tall, pull the slack out of the bar before lifting
ff the floor, just a light tap. Allow some momentum and get in a good groove
racting your delts to move the weight, don't let form get sloppy toward the e
Mind-muscle connection with rear delts
cables. Keep constant tension on the lats. Big stretch at the top by leaning s
Keep elbows locked in place, squeeze the dumbbell handle hard!
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on each rep
Be mindful of lower back fatgiue, stay light and minimize cheating
achine, band or weighted, squeeze and hold for 1 second at the top of each r

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
onally light for shoulder stability and balance. Don't push these hard. Big ben
e pins high, short ROM, use low bar position, set hips back and keep shins ve
Can use machine or brace against bench. Minimize cheating.
pause on chest. Execute the set up and rep as perfectly as possible. Don't ov
Set up a comfortable arch, quick pause on chest and explode up on each rep
Focus on squeezing your hamstrings to move the weight
maintain wall contact with head, hips and back. Keep elbows pinned at side
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
hat starts and ends with the bar on the pins. At the bottom you're just above
Shoulder width grip, tuck your elbows in closer to your sides
Pull your elbows down against your sides
 Arc the dummbells behind your head. Constant tension on triceps

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
racting your delts to move the weight, don't let form get sloppy toward the e
Mind-muscle connection with rear delts
cables. Keep constant tension on the lats. Big stretch at the top by leaning s
Keep elbows locked in place, squeeze the dumbbell handle hard!
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on each rep
Be mindful of lower back fatgiue, stay light and minimize cheating
achine, band or weighted, squeeze and hold for 1 second at the top of each r

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
onally light for shoulder stability and balance. Don't push these hard. Big ben
e pins high, short ROM, use low bar position, set hips back and keep shins ve
Can use machine or brace against bench. Minimize cheating.
pause on chest. Execute the set up and rep as perfectly as possible. Don't ov
Set up a comfortable arch, quick pause on chest and explode up on each rep
Focus on squeezing your hamstrings to move the weight

Don't go too heavy, focus on mind-muscle connection

Push these all very hard. Go to true failure.
ully back on to the box, release tension in thighs, minimize rocking while sea
ve chest height, release tension while the bar is on the pins, then explode up
 Pull your elbows down against your sides

Arc the dummbells behind your head. Constant tension on triceps

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
racting your delts to move the weight, don't let form get sloppy toward the e
Mind-muscle connection with rear delts
cables. Keep constant tension on the lats. Big stretch at the top by leaning s
Keep elbows locked in place, squeeze the dumbbell handle hard!
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on each rep
Be mindful of lower back fatgiue, stay light and minimize cheating
achine, band or weighted, squeeze and hold for 1 second at the top of each r

epare for the next 5 weeks!

Notes
Sit back and down, keep your upper back tight to the bar
Squeeze your glutes to keep your torso upright, press up and slightly back
e pins high, short ROM, use low bar position, set hips back and keep shins ve
Can use machine or brace against bench. Minimize cheating.
Set up a comfortable arch, quick pause on chest and explode up on each rep
Focus on squeezing your hamstrings to move the weight
maintain wall contact with head, hips and back. Keep elbows pinned at side
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
hat starts and ends with the bar on the pins. At the bottom you're just above
 Shoulder width grip, tuck your elbows in closer to your sides
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
racting your delts to move the weight, don't let form get sloppy toward the e
Mind-muscle connection with rear delts
cables. Keep constant tension on the lats. Big stretch at the top by leaning s
Keep elbows locked in place, squeeze the dumbbell handle hard!
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on each rep
Be mindful of lower back fatgiue, stay light and minimize cheating
achine, band or weighted, squeeze and hold for 1 second at the top of each r

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
onally light for shoulder stability and balance. Don't push these hard. Big ben
e pins high, short ROM, use low bar position, set hips back and keep shins ve
Can use machine or brace against bench. Minimize cheating.
pause on chest. Execute the set up and rep as perfectly as possible. Don't ov
Set up a comfortable arch, quick pause on chest and explode up on each rep
Focus on squeezing your hamstrings to move the weight
maintain wall contact with head, hips and back. Keep elbows pinned at side
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
 Knees to chest, controlled reps, straighten legs more to increase difficulty
ully back on to the box, release tension in thighs, minimize rocking while sea
ve chest height, release tension while the bar is on the pins, then explode up
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
racting your delts to move the weight, don't let form get sloppy toward the e
Mind-muscle connection with rear delts
cables. Keep constant tension on the lats. Big stretch at the top by leaning s
Keep elbows locked in place, squeeze the dumbbell handle hard!
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on each rep
Be mindful of lower back fatgiue, stay light and minimize cheating
achine, band or weighted, squeeze and hold for 1 second at the top of each r

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
onally light for shoulder stability and balance. Don't push these hard. Big ben
e pins high, short ROM, use low bar position, set hips back and keep shins ve

pause on chest. Execute the set up and rep as perfectly as possible. Don't ov
Set up a comfortable arch, quick pause on chest and explode up on each rep
Focus on squeezing your hamstrings to move the weight
maintain wall contact with head, hips and back. Keep elbows pinned at side
 Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase difficulty

Shoulder width grip, tuck your elbows in closer to your sides

Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
racting your delts to move the weight, don't let form get sloppy toward the e
Mind-muscle connection with rear delts
cables. Keep constant tension on the lats. Big stretch at the top by leaning s
Keep elbows locked in place, squeeze the dumbbell handle hard!
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on each rep
Be mindful of lower back fatgiue, stay light and minimize cheating
achine, band or weighted, squeeze and hold for 1 second at the top of each r

Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
onally light for shoulder stability and balance. Don't push these hard. Big ben
e pins high, short ROM, use low bar position, set hips back and keep shins ve
Can use machine or brace against bench. Minimize cheating.
pause on chest. Execute the set up and rep as perfectly as possible. Don't ov
Set up a comfortable arch, quick pause on chest and explode up on each rep
 Focus on squeezing your hamstrings to move the weight
maintain wall contact with head, hips and back. Keep elbows pinned at side
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase difficulty
ully back on to the box, release tension in thighs, minimize rocking while sea
ve chest height, release tension while the bar is on the pins, then explode up
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps

Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
racting your delts to move the weight, don't let form get sloppy toward the e
Mind-muscle connection with rear delts
cables. Keep constant tension on the lats. Big stretch at the top by leaning s
Keep elbows locked in place, squeeze the dumbbell handle hard!
Sit back and down, keep your upper back tight to the bar
Set up a comfortable arch, quick pause on chest and explode up on each rep
Be mindful of lower back fatgiue, stay light and minimize cheating
achine, band or weighted, squeeze and hold for 1 second at the top of each r

R VOLUME
Notes
xplosively as possible on the positive. Approach with confidence. Technique
Make every rep look exactly the same. 1 second pause on each rep.
d up and set up again in between each rep. Think of each set as 3 separate sin
 Can use machine or brace against bench. Minimize cheating.

xplosively as possible on the positive. Approach with confidence. Technique

onally light for shoulder stability and balance. Don't push these hard. Big ben
hat starts and ends with the bar on the pins. At the bottom you're just above
maintain wall contact with head, hips and back. Keep elbows pinned at side

xplosively as possible on the positive. Approach with confidence. Technique

Sit back and down, keep your upper back tight to the bar
Focus on squeezing your hamstrings to move the weight
Don't go too heavy, focus on mind-muscle connection
k 10.

e you don’t think you could get another rep with good form.

ove for suggestions on which week to run.

Aim for a new PR. Start with 100% and increase by ~2.5%
Notes
every
Can attempt
be seated oruntil
[Link] hit aon
Focus 9.5-10 RPE. Use
squeezing youra hamstrings
spotter andto
Focus on contracting your good
move theform!
delts to move the weight, don't let
weight
form get sloppy toward the end of the set!
Aim for a new PR. Start with 100% and increase by ~2.5%
everyagainst
Lean attempt until
wall andyou hit a 9.5-10
maintain RPE. Usewith
wall contact a spotter
head, and
hips
Press
and up andKeep
back. backelbows
overhead,good form!
slight
pinned at pause on the chest
sides. Control on each
the weight.
rep
Aim for a new PR. Start with 100% and increase by ~2.5%
every attempt until you hit a 9.5-10 RPE. Use a spotter and
Can
Arcuse
the machine or brace
dummbells against
good
behind form!
your bench.
head. Minimize
Constant cheating.
tension on
triceps
ove for suggestions on which week to run.
Notesuse a spotter and good form.
As many reps as possible. Always
Can be seated or [Link]
Focus on3-5
to hit squeezing
reps your hamstrings to
move
Focus on contracting thedelts
your weight
to move the weight
As many reps as possible. Always use a spotter and good form.
Lean against wall andAim
maintain wallreps
to hit 3-5 contact with head, hips
Press up and back overhead, slight pause on the chest
and back. Keep elbows pinned at sides. Control on each
the weight.
rep
As many reps as possible. Always use a spotter and good form.
Can Aim to hit 3-5bench.
reps Minimize cheating.
Arcuse
the machine or brace
dummbells behindagainst
your head. Constant tension on
triceps
e. Technique locked. Don't overhype.
each rep.
3 separate singles.
e. Technique locked. Don't overhype.
hard. Big bench day tomorrow.
're just above parallel. Get tight.
inned at sides. Control the weight.

e. Technique locked. Don't overhype.