Week 1

Full Body 1:
Squat, OHP

Full Body 2:
Deadlift, Bench
Press

Full Body 3:
Squat, Dip
 Full Body 3:
Squat, Dip

Full Body 4:
Deadlift, Bench
Press

Full Body 5: Arm

& Pump Day

Week 2

Lower #1

Upper #1

Lower #2
 Upper #2

Lower #3

Upper #3

Week 3

Full Body 1:
Squat, OHP

Full Body 2:
Deadlift, Bench
Press

Full Body 3:
Squat, Dip
 Full Body 3:
Squat, Dip

Full Body 4:
Deadlift, Bench
Press

Full Body 5: Arm

& Pump Day

Week 4

Lower #1

Upper #1

Lower #2

Upper #2
 Upper #2

Lower #3

Upper #3

Week 5

Full Body 1:
Squat, OHP

Full Body 2:
Deadlift, Bench
Press

Full Body 3:
Squat, Dip
 Full Body 3:
Squat, Dip

Full Body 4:
Deadlift, Bench
Press

Full Body 5: Arm

& Pump Day

Week 6

Lower #1

Upper #1

Lower #2

Upper #2
 Upper #2

Lower #3

Upper #3

Week 7

Full Body 1:
Squat, OHP

Full Body 2:
Deadlift, Bench
Press

Full Body 3:
Squat, Dip
 Full Body 4:
Deadlift, Bench
Press

Full Body 5: Arm

& Pump Day

Week 8

Lower #1

Upper #1

Lower #2

Upper #2
 Upper #2

Lower #3

Upper #3

Week 9

Full Body 1:
Squat, OHP

Full Body 2:
Deadlift, Bench
Press

Full Body 3:
Squat, Dip

Full Body 4:
Deadlift, Bench
Press
 Full Body 4:
Deadlift, Bench
Press

Full Body 5: Arm

& Pump Day

If you are not feeling well recovered after comp

9, you will likely perform better by running the d

- Always use a good spotter when attemptin

- Always use safety bars on squat and bench
- Do not test maxes (move to Week 11) if yo
- Do not test maxes (move to Week 11) if yo
- Do not test maxes (move to Week 11) if yo
- Maxes should be done at a 9.5 RPE: It is no

What week to run?

- Run Week 10A if you have mostly bodybuil
- Run Week 10B only if you have competitive
 MAX

Week 10A

Squat test

Bench test

Deadlift test

MAX TESTING OPTION

Week 10B

Squat test

Bench test

Deadlift test
Week 11

Lower #1

Upper #1

Lower #2

Upper #2
Copyright 2020 by Jeff Nippard. All rights reserv
storage retrieval system without the written per

Readers should be aware that Internet Web site

Limit of Liability/Disclaimer of Warranty: While
completeness of the contents of this document
written sales materials. The advice and strategie
shall be liable for any loss of profit or any other

The contents of this document are not intended

the sole choice and risk of the reader.
 JEFF NIPPARD

IMPORTANT: In the
kilograms or type "lbs

IMPORTANT: On the right, enter your 1RM 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 your 1RM.

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 4
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Standing calf raise 1

Back squat 4
 Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell
Chest-supported bench
T-Bar row press
OR Pendlay 3
1
Nordicrow
ham curl 0
Dumbbell shrug 0
A1. Barbell or EZ bar curl 1
A2. Floor skull crusher 1
B1. Incline dumbbell curl (reverse 21's) 0
B2. Triceps pressdown (reverse 21's) 0
C1. Dumbbell lateral raise 0
C2. Band pull-apart 0
C3. Standing calf raise 0
C4. Bicycle crunch 0
Neck flexion/extension (optional) 1

Exercise Warm-up Sets

Deadlift 4
Sumo box squat or pause high-bar squat 2
Pull-through 0
Leg curl 1
Standing calf raise 1
Barbell bench press 4
Barbell bench press 0
Chin-up 1
Standing arnold dumbbell press 1
Chest-supported dumbbell row 1
Face pull 0
Dumbbell lateral raise 0
Concentration bicep curl 0
Back squat 4
Good morning 2
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
 Overhead press 3
Single-arm lat pulldown 1
Close-grip bench press 2
Pendlay row 1
Pec flye 0
A1. Incline shrug 1
A2. Upright row 1
Barbell skull crusher 1
5" block pull 4
Bulgarian split squat 1
Barbell 45° hyperextension or hip thrust 1
Seated calf raise 0
Hanging leg raise 0
Neck flexion/extension (optional) 1
"Flat-back" barbell bench press 3
Eccentric-accentuated pull-up 1
Weighted dip 2
Single-arm row 1
Barbell or EZ bar curl 1
Lean-away lateral raise 0
Bicycle crunch 0

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 3
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Standing calf raise 1

Back squat 4
Weighted dip 2
Hanging leg raise 0
 Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell
Chest-supported bench
T-Bar row press
OR Pendlay 3
1
Nordicrow
ham curl 0
Dumbbell shrug 0
A1. Barbell or EZ bar curl 1
A2. Floor skull crusher 1
B1. Incline dumbbell curl (reverse 21's) 0
B2. Triceps pressdown (reverse 21's) 0
C1. Dumbbell lateral raise 0
C2. Band pull-apart 0
C3. Standing calf raise 0
C4. Bicycle crunch 0
Neck flexion/extension (optional) 1

Exercise Warm-up Sets

Deadlift 4
Deadlift 0
Sumo box squat or pause high-bar squat 2
Pull-through 0
Leg curl 1
Standing calf raise 1
Barbell bench press 3
Chin-up 1
Standing arnold dumbbell press 1
Chest-supported dumbbell row 1
Face pull 0
Dumbbell lateral raise 0
Concentration bicep curl 0
Back squat 4
Good morning 2
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Overhead press / push press 3
Single-arm lat pulldown 1
 Barbell floor press 2
Pendlay row 1
Pec flye 0
A1. Incline shrug 1
A2. Bent over reverse dumbbell flye 1
Barbell skull crusher 1
4" block pull 4
Bulgarian split squat 1
Barbell 45° hyperextension or hip thrust 1
Seated calf raise 0
Hanging leg raise 0
Neck flexion/extension (optional) 1
"Flat-back" barbell bench press 3
Eccentric-accentuated pull-up 1
Weighted dip 2
Single-arm row 1
Barbell or EZ bar curl 1
Lean-away lateral raise 0
Bicycle crunch 0

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 4
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Standing calf raise 1

Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
 Face pull 0
Pause deadlift 4
Pause barbell
Chest-supported bench
T-Bar row press
OR Pendlay 3
1
Nordicrow
ham curl 0
Dumbbell shrug 0
A1. Barbell or EZ bar curl 1
A2. Floor skull crusher 1
B1. Incline dumbbell curl (reverse 21s) 0
B2. Triceps pressdown (reverse 21s) 0
C1. Dumbbell lateral raise 0
C2. Band pull-apart 0
C3. Standing calf raise 0
C4. Bicycle crunch 0
Neck flexion/extension (optional) 1

Semi-deload Week: Avoid fail

Exercise Warm-up Sets
Deadlift 4
Sumo box squat or pause high-bar squat 2
Pull-through 0
Leg curl 1
Standing calf raise 1
Barbell bench press 3
Chin-up 1
Standing arnold dumbbell press 1
Chest-supported dumbbell row 1
Face pull 0
Dumbbell lateral raise 0
Concentration bicep curl 0
Back squat 4
Low-bar back squat 0
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Overhead press 3
Single-arm lat pulldown 1
Deficit push-up 2
 Pendlay row 1
Pec flye 0
A1. Incline shrug 1
A2. Upright row 1
Barbell skull crusher 1
3" block pull 4
Bulgarian split squat 1
Barbell 45° hyperextension or hip thrust 1
Seated calf raise 0
Hanging leg raise 0
Neck flexion/extension (optional) 1
"Flat-back" barbell bench press 3
Neutral grip pull-up 1
Weighted dip 2
Single-arm row 1
Barbell or EZ bar curl 1
Lean-away lateral raise 0
Bicycle crunch 0

Exercise Warm-up Sets

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Pause deadlift 4
Barbell bench press 4
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Standing calf raise 1

Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
 Deadlift 4
Pause barbell
Chest-supported bench
T-Bar row press
OR Pendlay 3
1
Nordicrow
ham curl 0
Dumbbell shrug 0
A1. Barbell or EZ bar curl 1
A2. Floor skull crusher 1
B1. Incline dumbbell curl (reverse 21s) 0
B2. Triceps pressdown (reverse 21s) 0
C1. Dumbbell lateral raise 0
C2. Band pull-apart 0
C3. Standing calf raise 0
C4. Bicycle crunch 0
Neck flexion/extension (optional) 1

Exercise Warm-up Sets

Deadlift 4
Sumo box squat or pause high-bar squat 2
Pull-through 0
Leg curl 1
Standing calf raise 1
Barbell bench press 3
Chin-up 1
Standing arnold dumbbell press 1
Chest-supported dumbbell row 1
Face pull 0
Dumbbell lateral raise 0
Concentration bicep curl 0
Low-bar back squat 4
Good morning 2
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Overhead press / push press 3
Single-arm lat pulldown 1
Dumbbell incline press 2
Pendlay row 1
Pec flye 0
A1. Incline shrug 1
 A2. Bent over reverse dumbbell flye 1
Barbell skull crusher 1
2" block pull 4
Bulgarian split squat 1
Barbell 45° hyperextension or hip thrust 1
Seated calf raise 0
Hanging leg raise 0
Neck flexion/extension (optional) 1
"Flat-back" barbell bench press 3
Eccentric-accentuated pull-up 1
Weighted dip 2
Single-arm row 1
Barbell or EZ bar curl 1
Lean-away lateral raise 0
Bicycle crunch 0

Exercise Warm-up Sets

Back squat 4
Squat walk-out (do not squat) 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 4
Barbell bench press 0
Hip abduction 0
Weighted pull-up 1
Standing calf raise 1

Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell
Chest-supported bench
T-Bar row press
OR Pendlay 3
row 1
 Nordic ham curl 0
Dumbbell shrug 0
A1. Barbell or EZ bar curl 1
A2. Floor skull crusher 1
B1. Incline dumbbell curl (reverse 21s) 0
B2. Triceps pressdown (reverse 21s) 0
C1. Dumbbell lateral raise 0
C2. Band pull-apart 0
C3. Standing calf raise 0
C4. Bicycle crunch 0
Neck flexion/extension (optional) 1

ot feeling well recovered after completing Week 9 (achy joints, poor sleep,
ikely perform better by running the deload (Week 11) first, and then runnin

s use a good spotter when attempting max effort lifts

s use safety bars on squat and bench press (in case you have to dump the b
test maxes (move to Week 11) if you are feeling joint pain
test maxes (move to Week 11) if you do not feel properly recovered
test maxes (move to Week 11) if you do not have a good spotter
should be done at a 9.5 RPE: It is not necessary to push to the point where

to run?
eek 10A if you have mostly bodybuilding and strength goals
eek 10B only if you have competitive powerlifting goals
 MAX TESTING OPTION A: Important! Choose either W

Exercise Warm-up Sets

Back squat 4
Single-arm lat pulldown 1
Incline dumbbell curl 0
Standing calf raise 1

Barbell bench press 4

Leg curl 1
Dumbbell lateral raise 0
Triceps pressdown 1

Deadlift 4
Overhead press 2
Leg extension 1
Bicycle crunch 0
MAX TESTING OPTION B: Important! For competitive powerlifters onl
Exercise Warm-up Sets
Back squat 5
Single-arm lat pulldown 1
Incline dumbbell curl 0
Standing calf raise 1

Barbell bench press 5

Leg curl 1
Dumbbell lateral raise 0
Triceps pressdown 1

Deadlift 5
Overhead press 2
Leg extension 1
Bicycle crunch 0
 Full Deload Week: Avoid failur
Exercise Warm-up Sets
Deadlift 4
Sumo box squat or pause high-bar squat 2
Leg curl 1
Standing calf raise 1
Hanging leg raise 0
Barbell bench press 3
Assisted chin-up 1
Overhead press 2
Chest-supported dumbbell row 1
A1: Face pull 0
A2: Dumbbell lateral raise 0
B1: Concentration bicep curl 0
B2: Triceps pressdown 0
SUGG
Back squat 4
Snatch-grip Romanian deadlift 2
Leg extension 1
Standing calf raise 0
Banded lateral walk or hip abduction 0
V sit-up 0
Neck flexion/extension (optional) 1
Close-grip bench press 3
Chest-supported dumbbell row 1
Weighted dip 2
Single-arm lat pulldown 1
A1. Incline shrug 0
A2. Upright row 0
B1: Barbell or EZ bar curl 0
B2. Skull crusher 0
SUGG
020 by Jeff Nippard. All rights reserved. No part of this document may be u
ieval system without the written permission of the author, except in the ca

ould be aware that Internet Web sites offered as citations and/or sources fo
bility/Disclaimer of Warranty: While the author has used his best efforts an
ess of the contents of this document and specifically disclaims any implied w
s materials. The advice and strategies contained herein may not be suitabl
ble for any loss of profit or any other commercial damages, including but no

ts of this document are not intended for the treatment or prevention of dis
oice and risk of the reader.
 JEFF NIPPARD'S POWERBUILDING SYSTEM - 5-6X/WEEK SP

PORTANT: In the light red cell below, type "kg" if using

grams or type "lbs" if using pounds (quotation marks not
included)
kg

Squat Bench Deadlift OHP

115 95 150 55

Working Sets Reps Load (kg) %1RM

1 5 87.5-92.5 75-80%
2 8 80 70%
3 8 37.5 70%
3 8-10 N/A
3 12-15 N/A
3 20-25 N/A
3 4 120 80%
1 3 77.5-82.5 82.5-87.5%
2 10 65 67.5%
3 15-20 N/A
3 5-8 N/A
3 8-10 N/A
SUGGESTED REST DAY
3 4 92.5 80%
 3 8 N/A
3 10-12 N/A
3 12-15 N/A
3 12-15 N/A
4 15-20 N/A
4 2 112.5 75%
3 5 72.5 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
3 12 N/A
3 12 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
SUGGESTED REST DAY

Working Sets Reps Load (kg) %1RM

3 3 120 80%
2 8 N/A
3 12-15 N/A
3 6-8 N/A
3 8-10 N/A
1 2 80-85 85-90%
3 6 72.5 77.5%
3 8-10 N/A
2 10-12 N/A
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 6 87.5 75%
2 10-12 N/A
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
 3 4 45 80%
2 10-12 N/A
2 12 N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
2 15-20 N/A
2 8-10 N/A
2 4 N/A
2 12 N/A
2 8-10 N/A
3 15-20 N/A
3 10-12 N/A
3 12/12 N/A
3 10 N/A
2 AMRAP N/A
2 10 N/A
2 10-12 N/A
3 12-15 N/A
2 30 N/A
2 10-12 N/A
SUGGESTED REST DAY

Working Sets Reps Load (kg) %1RM

1 8 82.5-90 72.5-77.5%
2 6 87.5 75%
3 8 40 72.5%
2 8-10 N/A
3 12-15 N/A
3 20-25 N/A
4 2 127.5 85%
1 6 72.5-75 75-80%
2 8 70 72.5%
2 15-20 N/A
3 5-8 N/A
3 8 N/A
SUGGESTED REST DAY
4 4 92.5 80%
3 8 N/A
3 10-12 N/A
 3 12-15 N/A
2 12-15 N/A
4 15-20 N/A
4 2 117.5 77.5%
4 5 72.5 75%
3 10 N/A
2 6-8 N/A
3 20-25 N/A
3 12 N/A
3 12 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
SUGGESTED REST DAY

Working Sets Reps Load (kg) %1RM

1 2 132.5-140 87.5-92.5%
3 3 120 80%
2 8 N/A
3 12-15 N/A
3 6-8 N/A
3 8-10 N/A
3 6 72.5 77.5%
3 8-10 N/A
2 10-12 N/A
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 6 87.5 75%
2 10-12 N/A
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 3/3 45 80%
2 10-12 N/A
 2 12 N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
2 15-20 N/A
2 8-10 N/A
2 4 N/A
2 12 N/A
2 8-10 N/A
3 15-20 N/A
3 10-12 N/A
3 12/12 N/A
3 10 N/A
2 AMRAP N/A
2 10 N/A
2 10-12 N/A
3 12-15 N/A
2 30 N/A
2 10-12 N/A
SUGGESTED REST DAY

Working Sets Reps Load (kg) %1RM

1 3 95-100 82.5-87.5%
2 4 92.5 80%
3 8 42.5 75%
2 8-10 N/A
3 12-15 N/A
3 20-25 N/A
3 3 127.5 85%
1 4 77.5-82.5 82.5-87.5%
2 6 75 80%
3 15-20 N/A
3 5-8 N/A
3 8 N/A
SUGGESTED REST DAY
3 6 90 77.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
 4 15-20 N/A
4 2 125 82.5%
3 6 72.5 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
3 12 N/A
3 12 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
SUGGESTED REST DAY

load Week: Avoid failure and train lighter this week to promote recovery and to pr
Working Sets Reps Load (kg) %1RM
3 4 120 80%
2 8 N/A
2 12-15 N/A
3 6-8 N/A
2 8-10 N/A
2 7 72.5 77.5%
2 8-10 N/A
2 10-12 N/A
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
1 1 102.5-110 90-95%
2 7 87.5 75%
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 4 45 82.5%
2 10-12 N/A
2 AMRAP N/A
 2 10 N/A
2 15-20 N/A
2 15-20 N/A
2 15-20 N/A
2 8-10 N/A
2 4 N/A
2 12 N/A
2 8-10 N/A
3 15-20 N/A
3 10-12 N/A
3 12/12 N/A
3 10 N/A
2 10 N/A
2 10 N/A
2 10-12 N/A
3 12-15 N/A
2 30 N/A
2 10-12 N/A
SUGGESTED REST DAY

Working Sets Reps Load (kg) %1RM

1 3 97.5-102.5 85-90%
2 2 97.5 85%
4 8 37.5 70%
2 8-10 N/A
2 12-15 N/A
3 20-25 N/A
4 2 112.5 75%
1 3 80-85 85-90%
2 4 75 80%
3 15-20 N/A
3 3-5 N/A
3 8 N/A
SUGGESTED REST DAY
4 6 90 77.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
3 15-20 N/A
 1 3 127.5-135 85-90%
4 6 72.5 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
3 12 N/A
3 12 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
SUGGESTED REST DAY

Working Sets Reps Load (kg) %1RM

3 5 120 80%
2 8 N/A
3 12-15 N/A
3 6-8 N/A
3 8-10 N/A
2 7 72.5 77.5%
3 8-10 N/A
2 10-12 N/A
2 12-15 N/A
2 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 7 87.5 75%
2 10-12 N/A
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 3/3 45 82.5%
2 10-12 N/A
2 12 N/A
2 10 N/A
3 15-20 N/A
2 15-20 N/A
 2 15-20 N/A
2 8-10 N/A
2 4 N/A
2 12 N/A
2 8-10 N/A
3 15-20 N/A
3 10-12 N/A
3 12/12 N/A
3 10 N/A
2 AMRAP N/A
2 10 N/A
2 10-12 N/A
3 12-15 N/A
2 30 N/A
2 10-12 N/A
SUGGESTED REST DAY

Working Sets Reps Load (kg) %1RM

1 2 100-107.5 87.5-92.5%
1 10sec 115 100%
3 6 45 80%
2 8-10 N/A
2 12-15 N/A
3 20-25 N/A
3 4 120 80%
1 2 82.5-87.5 87.5-92.5%
2 2 82.5 87.5%
3 15-20 N/A
3 3-5 N/A
3 8 N/A
SUGGESTED REST DAY
3 4 95 82.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
3 15-20 N/A
4 2 112.5 75%
3 5 72.5 77.5%
3 10 N/A
 3 6-8 N/A
3 20-25 N/A
3 12 N/A
3 10 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
SUGGESTED REST DAY

IMPORTANT NOTES ABOUT WEEK 10

y joints, poor sleep, low energy) you should run Week 11 first and then run
rst, and then running the max test week (Week 10) after.

have to dump the bar)

pain
erly recovered
od spotter
h to the point where you actually fail. I recommend stopping at the point w

goals
s
mportant! Choose either Week 10A or Week 10B. Do not run both weeks. See Page 88 in the p

Working Sets Reps Load (kg) %1RM

1 AMRAP 102.5 90.0%
2 12 N/A
4 12 N/A
3 12 N/A
SUGGESTED 1-2 REST DAYS
1 AMRAP 85 90.0%
3 8-10 N/A
2 15-20 N/A
3 12 N/A
SUGGESTED 1-2 REST DAYS
1 AMRAP 135 90.0%
3 10 N/A
3 12 N/A
4 15 N/A
petitive powerlifters only. Choose either Week 10A or Week 10B. Do not run both weeks. See
Working Sets Reps Load (kg) %1RM
1-3 1 115-120 100-105%
2 12 N/A
4 12 N/A
3 12 N/A
SUGGESTED 1-2 REST DAYS
1-3 1 95-100 100-105%
3 8-10 N/A
2 15-20 N/A
3 12 N/A
SUGGESTED 1-2 REST DAYS
1-3 1 150-157.5 100-105%
3 10 N/A
3 12 N/A
4 15 N/A
ad Week: Avoid failure and train lighter this week before running back through We
Working Sets Reps Load (kg) %1RM
2 3 112.5 75%
2 6 N/A
2 6-8 N/A
2 8-10 N/A
2 10-12 N/A
3 6 70 72.5%
3 8-10 N/A
2 4 42.5 75%
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
2 12-15 N/A
2 12-15 N/A
SUGGESTED REST DAY (1-2 days off depending on your sched
2 6 80 70%
2 8 N/A
2 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12/12 N/A
3 10 N/A
2 10 N/A
3 6 N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 8-10 N/A
SUGGESTED REST DAY (1-2 days off depending on your sched

DISCLAIMER
document may be used or reproduced by any means: graphic, electronic, o
hor, except in the case of brief quotations embodied in critical articles or re

ns and/or sources for further information may have changed or disappeare

d his best efforts and knowledge in researching and preparing this docume
claims any implied warranties of merchantability or fitness for a particular
may not be suitable for your particular situation. You should consult with
ges, including but not limited to special, incidental, consequential, or other

or prevention of disease, nor as a substitute for medical treatment, nor as

5-6X/WEEK SPREADSHEET

RPE Rest
7.5 3-4 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
8.5 4-5 min
N/A 2-3 min
9 1-2 min
8 3-4 min
9 2-3 min
Y
N/A 3-4 min
 8 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 2-3 min
8 1-2 min
9 1-2 min
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
Y

RPE Rest
N/A 3-4 min
7 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
8 4-5 min
N/A 2-3 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
10 1-2 min
9 1-2 min
N/A 3-4 min
7 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
 N/A 3-4 min
9 2-3 min
7 2-3 min
7 1-2 min
9 1-2 min
9 30sec
9 30sec
8 1-2 min
8 4-5 min
7 2-3 min
7 1-2 min
9 1-2 min
8 1-2 min
8 1-2 min
7 2-3 min
10 2-3 min
8 2-3 min
9 2-3 min
9 1-2 min
10 1-2 min
9 1-2 min
Y

RPE Rest
8.5 4-5 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
8.5 4-5 min
N/A 2-3 min
9 1-2 min
8 3-4 min
9 2-3 min
Y
N/A 3-4 min
8 2-3 min
9 1-2 min
 8 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 2-3 min
8 1-2 min
9 1-2 min
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
Y

RPE Rest
9 4-5 min
N/A 3-4 min
7 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
N/A 3-4 min
8 2-3 min
9 2-3 min
9 1-2 min
9 1-2 min
10 1-2 min
9 1-2 min
N/A 3-4 min
7 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
9 2-3 min
 7 1-2 min
7 1-2 min
9 1-2 min
9 30sec
9 30sec
8 1-2 min
8 4-5 min
7 2-3 min
7 1-2 min
9 1-2 min
8 1-2 min
8 1-2 min
7 2-3 min
10 2-3 min
8 2-3 min
9 1-2 min
9 1-2 min
10 1-2 min
9 1-2 min
Y

RPE Rest
8.5 4-5 min
N/A 3-4 min
N/A 2-3 min
8 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
9 4-5 min
N/A 2-3 min
9 1-2 min
8 3-4 min
9 2-3 min
Y
N/A 3-4 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
 9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 2-3 min
8 1-2 min
10 1-2 min
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
Y

e recovery and to prepare for the next 4 weeks!

RPE Rest
N/A 3-4 min
5 2-3 min
7 1-2 min
7 1-2 min
8 1-2 min
N/A 3-4 min
6 2-3 min
6 2-3 min
6 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
9 4-5 min
N/A 3-4 min
8 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
N/A 3-4 min
7 2-3 min
10 2-3 min
 7 1-2 min
7 1-2 min
7 30sec
7 30sec
7 1-2 min
6 4-5 min
6 2-3 min
6 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
7 2-3 min
7 2-3 min
7 2-3 min
7 1-2 min
9 1-2 min
9 1-2 min
8 1-2 min
Y

RPE Rest
8.5 4-5 min
N/A 3-4 min
7 2-3 min
8 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
9 4-5 min
N/A 2-3 min
9 1-2 min
7 3-4 min
9 2-3 min
Y
N/A 3-4 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
 8.5 4-5 min
N/A 2-3 min
7 2-3 min
8 1-2 min
9 1-2 min
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
Y

RPE Rest
N/A 3-4 min
7 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
8 2-3 min
9 2-3 min
9 1-2 min
10 1-2 min
10 1-2 min
10 1-2 min
N/A 3-4 min
7 2-3 min
9 1-2 min
10 1-2 min
10 1-2 min
10 1-2 min
N/A 3-4 min
9 2-3 min
8 2-3 min
7 1-2 min
10 1-2 min
10 30sec
 10 30sec
10 1-2 min
8 4-5 min
7 2-3 min
7 1-2 min
9 1-2 min
8 1-2 min
8 1-2 min
7 2-3 min
10 2-3 min
8 2-3 min
9 1-2 min
9 1-2 min
10 1-2 min
9 1-2 min
Y

RPE Rest
8.5 4-5 min
NO REPS 4-5 min
N/A 2-3 min
7 1-2 min
9 1-2 mn
10 1-2 min
N/A 3-5 min
9 4-5 min
N/A 2-3 min
9 1-2 min
7 3-4 min
9 2-3 min
Y
N/A 3-4 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 2-3 min
 8 1-2 min
9 1-2 min
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
Y

WEEK 10

first and then run the Week 10 max testing. If you have accumulated suffic

ing at the point where you don’t think you could get another rep with good
 . See Page 88 in the program PDF for suggestions on which week to run.

RPE Rest
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
AYS
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
AYS
9.5 4-5 min
6 2-3 min
7 1-2 min
8 1-2 min
ot run both weeks. See Page 88 in the program PDF for suggestions on which week to run.
RPE Rest
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
AYS
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
AYS
9.5 4-5 min
6 2-3 min
7 1-2 min
8 1-2 min
ng back through Week 1 or onto a new program.
RPE Rest
N/A 3-5 min
5 2-3 min
6 1-2 min
6 1-2 min
6 1-2 min
N/A 3-4 min
7 2-3 min
N/A 2-3 min
7 1-2 min
8 30sec
8 30sec
8 30sec
8 30sec
ing on your schedule)
N/A 3-4 min
6 2-3 min
7 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
6 2-3 min
6 3-4 min
7 2-3 min
8 2-3 min
8 30sec
8 30sec
8 30sec
8 30sec
ing on your schedule)
phic, electronic, or mechanical, including photocopying, recording, taping o
itical articles or reviews.

ged or disappeared between the time this book was written and when it is
aring this document, he makes no representations or warranties with respe
ss for a particular purpose. No warranty may be created or extended by sal
ould consult with a medical professional where appropriate. Neither the pu
quential, or other damages.

reatment, nor as an alternative to medical advice. Utilizing the information

HEET
Copyright 2020 by Jeff Nippard. All rights reserv

Notes
Focus on technique and explosive power!
Keep back angle and form consistent across all reps
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle hard!
Conventional or sumo: use whatever stance you are stronger with
Top set. Leave 1 (maybe 2) reps in the tank. Hard set.
Quick
Machine, band or 1weighted,
second pause on the
1 second chest on
isometric each
hold at rep
the top of eac
1.5x shoulder width grip,rep
pull your chest to the bar
1-2 second pause at the bottom of each rep, full ROM

Maintain tight pressure in your upper back against the bar

 Dochest,
Knees to dumbbell floor press
controlled reps,ifstraighten
no accesslegs
to dip handles
more to increase
Do eachCanarmuse
oneaat
cable/rope ordifficulty
a time rather band,
than stretch and squeeze
alternating, start withlats!
your we
Can use cable/rope or band, retract armyour shoulder blades as you pul
3 second pause right after the plates come off the ground
2-3 second pause on the chest
Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg curl
Feel a stretch on the traps at the bottom, squeeze hard at the top
Curl the bar out and up in an arc. Minimize momentum.
Arc
Do bothbar
the back
arms at behind
once: 7your
repshead, soft 7touch
full ROM, reps on
topthe floor
1/2, behind
7 reps yo
bottom
Do both arms at once: 7 reps full1/2 ROM, 7 reps bottom 1/2, 7 reps to
Arc the dumbbell out, mind-muscle 1/2 connection with middle fibers
Mind-muscle connection with rear delts
1-2 second pause at the bottom of each rep, full squeeze at the top
Focus on rounding your back as you crunch hard!
Avoid yanking the plate with your hands

Notes
Brace
If youyour
squatlats, chest tall,
high-bar, pull the
do sumo boxslack outIfof
squat. thesquat
you bar before lifting
low-bar, do
Can use cable/rope pause high-bar
or band, (2 secglutes
use your pause)to move the weight
Do lying leg curl machine or nordic ham curl if no machine access
1-2 second pause at the bottom of each rep, full squeeze at the top
Top set. Leave ~2 reps in the tank. Hard set.
Set up a comfortable
Underhand grip, pull yourarch,
chestslight pause
to the bar,on
addthe chest,ifexplode
weight needed up
to h
Rotate the DBs in at theRPE bottom and out at the top
Lie on an incline bench and do rows - pull with lats!
Can use cable/rope or band, retract your shoulder blades as you pul
Arc the dumbbell out, mind-muscle connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
SameSit back andstance,
as squat down, keep
keep your
shinsupper back
straight, gotight to the
lighter andbar
"feel"
Use bands if no machine access, hamstrings
mind-muscle connection with quad
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
Think about squeezing your upper and lower abs together
 Squeeze your glutes to keep your torso upright, press up and slightl
Perform with bands if no lat pulldown,back drive elbows down and in
Shoulder width grip, tuck your elbows in closer to your torso
Be mindful of lower back fatigue. Stay light, minimize cheating
Perform
Lie face with cable,
down against bandsbench
an incline or dumbbells, use a full
and do shrugs - fullROM
ROM and
Can use cables/rope, bands or dumbbells.
squeeze! Stop ROM once elbows rea
Do these shoulder height.
Do block pulls from on a 5"a block
bench, constant
(can tension
stack 45lb on bumper
+ 10lb triceps plates a
12 reps each leg, keep your torso blocks)
upright, constant-tension on quad
Do barbell hip thrusts if no machine, use glutes to move the weight
Do standing
Knees if no controlled
to chest, machine, emphasize the mind-muscle
reps, straighten legs more toconnection
increase
12 reps flexion difficulty
Shoulder blades still(front of neck),
retracted 12 reps extension
and depressed. (back
Slight arch inof neck)bac
upper
3 second negative on every Minimize leg drive.
rep, maintain controlled form for all rep
Do dumbbell floor press if no access to dip handles
Can use cables, bands or dumbbells - feel your lats working!
Focus on the mind-muscle connection
Use a light dumbbell, constant-tension, no pause at the bottom
Keep your hands behind your ears

Notes
Top set. Leave 1 (maybe 2) reps in the tank. Push it!
Keep back angle and form consistent across all reps
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle hard!
Conventional or sumo: use whatever stance you are stronger with
Top set. Leave 1 (maybe 2) reps in the tank. Push it!
Quick
Machine, band or 1weighted,
second pause on the
1 second chest on
isometric each
hold at rep
the top of eac
1.5x shoulder width grip,rep
pull your chest to the bar
1-2 second pause at the bottom of each rep, full ROM

Maintain tight pressure in your upper back against the bar

Dochest,
Knees to dumbbell floor press
controlled reps,ifstraighten
no accesslegs
to dip handles
more to increase
difficulty
Do eachCanarm
useone
a DB,
at acable/rope orthan
time rather band,alternating,
stretch andstart
squeeze lats! we
with your
Can use cable/rope or band, retract armyour shoulder blades as you pul
3 second pause right after the plates come off the ground
2-3 second pause on the chest
Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg curl
Feel a stretch on the traps at the bottom, squeeze hard at the top
Curl the bar out and up in an arc. Minimize momentum.
Arc
Do the
bothbar back
arms at behind
once: 7your
repshead, soft 7touch
full ROM, reps on
topthe floor
1/2, behind
7 reps yo
bottom
Do both arms at once: 7 reps full1/2 ROM, 7 reps bottom 1/2, 7 reps to
Arc the dumbbell out, mind-muscle 1/2 connection with middle fibers
Mind-muscle connection with rear delts
1-2 second pause at the bottom of each rep, full squeeze at the top
Focus on rounding your back as you crunch hard!
Avoid yanking the plate with your hands

Notes
Top set! Aim for near PR. Keep form tight.
Brace
If youyour
squatlats, chest tall,
high-bar, pull the
do sumo boxslack outIfof
squat. thesquat
you bar before lifting
low-bar, do
Can use cable/rope pause high-bar
or band, (2 secglutes
use your pause) to move the weight
Do lying leg curl machine or nordic ham curl if no machine access
1-2 second pause at the bottom of each rep, full squeeze at the top
Set up a comfortable
Underhand grip, pull yourarch,
chestslight pause
to the bar,on
add the chest,ifexplode
weight needed up
to h
Rotate the DBs in at theRPE bottom and out at the top
Lie on an incline bench and do rows - pull with lats!
Can use cable/rope or band, retract your shoulder blades as you pul
Arc the dumbbell out, mind-muscle connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
SameSit back andstance,
as squat down, keep
keep your
shinsupper back
straight, gotight to the
lighter andbar
"feel"
Use bands if no machine access, hamstrings
mind-muscle connection with quad
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
First Think
3 repsabout
strict squeezing your(no
military press upper and lower
leg drive), last 3abs together
reps push press
Perform with bands if no (use leg drive)drive elbows down and in
lat pulldown,
 Control the eccentric (don't let your elbows slam into the ground), b
Be mindful of lowerexplosive on the
back fatigue. way
Stay up minimize cheating
light,
Perform
Lie face with cable,
down against bandsbench
an incline or dumbbells, use a full
and do shrugs - fullROM
ROM and
Mind-muscle connection with squeeze!
rear delts, sweep the weight out
Do these on a bench, constant tension on triceps
Do block pulls from a 4" block (can use 45lb bumper plate as a block
12 reps each leg, keep your torso upright, constant-tension on quad
Do barbell hip thrusts if no machine, use glutes to move the weight
Do standing
Knees if no controlled
to chest, machine, emphasize the mind-muscle
reps, straighten legs more toconnection
increase
12 reps flexion difficulty
Shoulder blades still(front of neck),
retracted 12 reps extension
and depressed. (back
Slight arch inof neck)bac
upper
3 second negative on every Minimize leg drive.
rep, maintain controlled form for all rep
Do dumbbell floor press if no access to dip handles
Can use cables, bands or dumbbells - feel your lats working!
Focus on the mind-muscle connection
Use a light dumbbell, constant-tension, no pause at the bottom
Keep your hands behind your ears

Notes
Top set. Leave 1 (maybe 2) reps in the tank. Aim for near 3 rep PR.
Keep back angle and form consistent across all reps
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle hard!
Brace your lats, chest tall, pull the slack out of the bar before lifting
Top set. Leave 1 rep in the tank. Aim for near 4 rep PR.
Quick
Machine, band or 1weighted,
second pause on the
1 second chest on
isometric each
hold at rep
the top of eac
1.5x shoulder width grip, rep
pull your chest to the bar
1-2 second pause at the bottom of each rep, full ROM

Maintain tight pressure in your upper back against the bar

Dochest,
Knees to dumbbell floor press
controlled reps,ifstraighten
no accesslegs
to dip handles
more to increase
Canarm
useone
a DB, difficulty
Do each at acable/rope orthan
time rather band,alternating,
stretch andstart
squeeze lats! we
with your
arm
 Can use cable/rope or band, retract your shoulder blades as you pul
3 second pause right after the plates come off the ground
2-3 second pause on the chest
Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg curl
Feel a stretch on the traps at the bottom, squeeze hard at the top
Curl the bar out and up in an arc. Minimize momentum.
Arc
Do the
bothbar back
arms at behind
once: 7your
repshead, soft 7touch
full ROM, reps on
topthe floor
1/2, behind
7 reps yo
bottom
Do both arms at once: 7 reps full1/2 ROM, 7 reps bottom 1/2, 7 reps to
Arc the dumbbell out, mind-muscle1/2 connection with middle fibers
Mind-muscle connection with rear delts
1-2 second pause at the bottom of each rep, full squeeze at the top
Focus on rounding your back as you crunch hard!
Avoid yanking the plate with your hands

r the next 4 weeks!

Notes
Brace
If youyour
squatlats, chest tall,
high-bar, pull the
do sumo boxslack outIfof
squat. thesquat
you bar before lifting
low-bar, do
Can use cable/rope pause high-bar
or band, (2 secglutes
use your pause)to move the weight
Do lying leg curl machine or nordic ham curl if no machine access
1-2 second pause at the bottom of each rep, full squeeze at the top
Set up a comfortable
Underhand grip, pull yourarch,
chestslight pause
to the bar,on
addthe chest,ifexplode
weight needed upto h
Rotate the DBs in at theRPE bottom and out at the top
Lie on an incline bench and do rows - pull with lats!
Can use cable/rope or band, retract your shoulder blades as you pul
Arc the dumbbell out, mind-muscle connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
Only tough set this week! Perfect technique!
Sit back and down, keep your upper back tight to the bar
Use bands if no machine access, mind-muscle connection with quad
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
SqueezeThink about
your squeezing
glutes to keep your
your upper and lower
torso upright, absup
press together
and slightl
Perform with bands if no back
As many reps as possible. UselatPerfect
pulldown, drivehandles
Push-up elbows ordown and in
dumbbells
create a deficit
 Be mindful of lower back fatigue. Stay light, minimize cheating
Perform
Lie face with cable,
down against bandsbench
an incline or dumbbells, use a full
and do shrugs - fullROM
ROM and
Can use cables/rope, bands or dumbbells.
squeeze! Stop ROM once elbows rea
Do these shoulder height.
Do block pulls fromon a bench,
a 3" constant
block (can tension
use 25lb onbumper
+ 10lb triceps plates as
12 reps each leg, keep your torso blocks)
upright, constant-tension on quad
Do barbell hip thrusts if no machine, use glutes to move the weight
Do standing
Knees if no controlled
to chest, machine, emphasize the mind-muscle
reps, straighten legs more toconnection
increase
12 reps flexion difficulty
Shoulder blades still(front of neck),
retracted 12 reps extension
and depressed. (back
Slight arch inof neck)bac
upper
Avoid failure, focus on good technique
Minimize and maintaining consistent
leg drive.
Do dumbbell floor press tempo
if no access to dip handles
Can use cables, bands or dumbbells - feel your lats working!
Focus on the mind-muscle connection
Use a light dumbbell, constant-tension, no pause at the bottom
Keep your hands behind your ears

Notes
Try to add some weight from Week 5 or improve bar speed at same
Be mindful of technique. Focus weight
on driving your back into the bar.
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle hard!
3 second pause right after the plates come off the ground
Top set. Leave 1 rep in the tank. Aim for near 3 rep PR.
Focus onband
Machine, technique. Press the
or weighted, bar back
1 second and uphold
isometric withatexplosive force
the top of eac
rep
1.5x shoulder width grip, pull your chest to the bar
1-2 second pause at the bottom of each rep, full ROM

Maintain tight pressure in your upper back against the bar

Dochest,
Knees to dumbbell floor press
controlled reps,ifstraighten
no accesslegs
to dip handles
more to increase
Canarm
useone
a DB, difficulty
Do each at acable/rope orthan
time rather band,alternating,
stretch andstart
squeeze lats! we
with your
Can use cable/rope or band, retractarmyour shoulder blades as you pul
 Work up to a heavy triple with a load that hits RPE 8-9
2-3 second pause on the chest
Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg curl
Feel a stretch on the traps at the bottom, squeeze hard at the top
Curl the bar out and up in an arc. Minimize momentum.
Arc
Do the
bothbar back
arms at behind
once: 7your
repshead, soft 7touch
full ROM, reps on
topthe floor
1/2, behind
7 reps yo
bottom
Do both arms at once: 7 reps full1/2ROM, 7 reps bottom 1/2, 7 reps to
Arc the dumbbell out, mind-muscle1/2 connection with middle fibers
Mind-muscle connection with rear delts
1-2 second pause at the bottom of each rep, full squeeze at the top
Focus on rounding your back as you crunch hard!
Avoid yanking the plate with your hands

Notes
Brace
If youyour
squatlats, chest tall,
high-bar, pull the
do sumo boxslack outIfof
squat. thesquat
you bar before lifting
low-bar, do
Can use cable/rope pause high-bar
or band, (2 secglutes
use your pause) to move the weight
Do lying leg curl machine or nordic ham curl if no machine access
1-2 second pause at the bottom of each rep, full squeeze at the top
Set up a comfortable
Underhand grip, pull yourarch,
chestslight pause
to the bar,on
add the chest,ifexplode
weight needed upto h
Rotate the DBs in at theRPE bottom and out at the top
Lie on an incline bench and do rows - pull with lats!
Can use cable/rope or band, retract your shoulder blades as you pul
Arc the dumbbell out, mind-muscle connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
SameSit back andstance,
as squat down, keep
keep your
shinsupper back
straight, gotight to the
lighter andbar
"feel"
Use bands if no machine access, hamstrings
mind-muscle connection with quad
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
First Think
3 repsabout
strict squeezing your(no
military press upper and lower
leg drive), last 3abs together
reps push press
Perform with bands if no (use leg drive)drive elbows down and in
lat pulldown,
45° incline, keep shoulder blades retracted and depressed
Be mindful of lower back fatigue. Stay light, minimize cheating
Lie face Perform with cable,
down against bandsbench
an incline or dumbbells, use a full
and do shrugs - fullROM
ROM and
squeeze!
 Mind-muscle connection with rear delts, sweep the weight out
Do these on a bench, constant tension on triceps
Do block pulls from a 2" block (can use 25lb bumper plate as blocks
12 reps each leg, keep your torso upright, constant-tension on quad
Do barbell hip thrusts if no machine, use glutes to move the weight
Do standing
Knees if no controlled
to chest, machine, emphasize the mind-muscle
reps, straighten legs more toconnection
increase
12 reps flexion difficulty
Shoulder blades still(front of neck),
retracted 12 reps extension
and depressed. (back
Slight arch inof neck)bac
upper
3 second negative on every Minimize leg drive.
rep, maintain controlled form for all rep
Do dumbbell floor press if no access to dip handles
Can use cables, bands or dumbbells - feel your lats working!
Focus on the mind-muscle connection
Use a light dumbbell, constant-tension, no pause at the bottom
Keep your hands behind your ears

Notes
Top set.squat.
Do not Leave Walk
1 (maybe 2) repsout,
the weight in the tank.
hold andAim forback
walk nearin.2 Set
repthe
PR.
safety
Reset pinsrep
each high and touch-and-press)
(don't have a spotter.
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle hard!
Semi-deload. Focus on technique and bar speed leading into max wee
Top set. Aim for a near 2 rep PR
Focus onband
Machine, technique. Press the
or weighted, bar back
1 second and uphold
isometric withatexplosive
the top offorce
eac
1.5x shoulder width grip, rep
pull your chest to the bar
1-2 second pause at the bottom of each rep, full ROM

Maintain tight pressure in your upper back against the bar

Dochest,
Knees to dumbbell floor press
controlled reps,ifstraighten
no accesslegs
to dip handles
more to increase
Canarm
useone
a DB, difficulty
Do each at acable/rope orthan
time rather band,alternating,
stretch andstart
squeeze lats! we
with your
Can use cable/rope or band, retractarmyour shoulder blades as you pul
3 second pause right after the plates come off the ground
2-3 second pause on the chest
Be mindful of lower back fatigue. Stay light, minimize cheating
 See video demos page in the program pdf, can sub for lying leg curl
Feel a stretch on the traps at the bottom, squeeze hard at the top
Curl the bar out and up in an arc. Minimize momentum.
Arc
Do the
bothbar back
arms at behind
once: 7your
repshead, soft 7touch
full ROM, reps on
topthe floor
1/2, behind
7 reps yo
bottom
Do both arms at once: 7 reps full1/2ROM, 7 reps bottom 1/2, 7 reps to
Arc the dumbbell out, mind-muscle1/2 connection with middle fibers
Mind-muscle connection with rear delts
1-2 second pause at the bottom of each rep, full squeeze at the top
Focus on rounding your back as you crunch hard!
Avoid yanking the plate with your hands

ek 10 max testing. If you have accumulated sufficient fatigue from Weeks 7

u don’t think you could get another rep with good form.
DF for suggestions on which week to run.

Notes
As many reps as possible. Always use a spotter and good form. Aim t
Perform with bands if no lathitpulldown,
3+ reps drive elbows down and in
Focus on the mind-muscle connection
1-2 second pause at the bottom of each rep, full squeeze at the top

As many reps as possible. Always use a spotter and good form. Aim t
Do lying leg curl machine orhit 3+ reps
nordic ham curl if no machine access
Arc the dumbbell out, mind-muscle connection with middle fibers
Can do with cables or bands, squeeze triceps to move the weight

As many reps as possible. Always use a spotter and good form. Aim t
Reset each rephit 3+ reps
(don't touch-and-press)
Use bands if no machine access, mind-muscle connection with quad
Focus on rounding your back as you crunch hard!
n the program PDF for suggestions on which week to run.
Notes
Aim for a new PR. Start with 100% and increase by ~2.5% every attem
Performuntil
withyoubands
hit a if9.5
noRPE. Use a spotter
lat pulldown, driveand gooddown
elbows form!and in
Focus on the mind-muscle connection
1-2 second pause at the bottom of each rep, full squeeze at the top

Aim for a new PR. Start with 100% and increase by ~2.5% every attem
until
Do lying legyou
curlhit a 9.5 RPE.
machine Use a ham
or nordic spotter
curland good
if no form!access
machine
Arc the dumbbell out, mind-muscle connection with middle fibers
Can do with cables or bands, squeeze triceps to move the weight

Aim for a new PR. Start with 100% and increase by ~2.5% every
attempt.Reset
5-mineach
restrep
between
(don'tattempts. Use good form!
touch-and-press)
Use bands if no machine access, mind-muscle connection with quad
Focus on rounding your back as you crunch hard!
nto a new program.
Notes
Brace
If youyour
squatlats, chest tall,
high-bar, pull the
do sumo boxslack outIfof
squat. thesquat
you bar before
low-bar,lifting
do
pause high-bar
Do lying leg curl machine or nordic(2ham
sec pause)
curl if no machine access
1-2 second
Knees pausecontrolled
to chest, at the bottom
reps,ofstraighten
each rep,legs
full squeeze at the top
more to increase
Set up a comfortable difficulty
Underhand grip, pull yourarch,
chestslight pause
to the bar,on
addthe chest,ifexplode
weight needed up to h
Squeeze your glutes to keep yourRPE torso upright, press up and slightl
Lie on an incline bench back and do rows - pull with lats!
Can use cable/rope or band, retract your shoulder blades as you pul
Arc the dumbbell out, mind-muscle connection with middle fibers
Pin your elbow against your upper leg or the back of a bench
Can do with cables or bands, squeeze triceps to move the weight

Sit back and down, keep your upper back tight to the bar
Wide grip, mind-muscle connection with hamstrings
Use bands if no machine access, mind-muscle connection with quad
Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
Think about squeezing your upper and lower abs together
12 reps flexion (front of neck), 12 reps extension (back of neck)
Shoulder width grip, tuck your elbows in closer to your torso
Lie on an incline bench and do rows - pull with lats!
Do floor dumbbell press if no access to dip handles
Perform with bands if no lat pulldown, drive through elbows
CanLieuse
against an incline
cables/rope, bench
bands or and do shrugs
dumbbells. - full
Stop ROM ROM andelbows
once squeeze!
rea
Focus on theshoulder height.connection
mind-muscle
Barbell or EZ bar, do these on a bench, constant tension on triceps
 nical, including photocopying, recording, taping or by any information

een the time this book was written and when it is read.
makes no representations or warranties with respect to the accuracy or
e. No warranty may be created or extended by sales representatives or
al professional where appropriate. Neither the publisher nor the author
es.

native to medical advice. Utilizing the information within this document is