JEFF NIPPARD'S FUNDA

In the light blue cell below, type "kg" if using kilogram

(quotation marks not includ
kg

Workout Exercise Working Sets

PRESS DE BANCA CON BARRA 3

DUMBBELL INCLINE PRESS 3

Chest & Triceps CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

 BACK SQUAT 3

Week 1 ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

Legs & Abs LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

Back & Biceps CABLE SEATED ROW 3
CHEST-SUPPORTED T-BAR ROW 3
SEATED FACE PULL 3
DUMBBELL SUPINATED CURL 3
DEADLIFT 3

Legs & Abs

 DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 2
Legs & Abs SINGLE-LEG LYING LEG CURL 2
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 2
PLANK 3
OVERHEAD PRESS 3
Shoulders & DUMBBELL LATERAL RAISE 3
CABLE REVERSE FLYE 3
Arms SINGLE-ARM ROPE TRICEP EXTENSION 2
SINGLE-ARM CABLE CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
DUMBBELL INCLINE PRESS 3
Chest & Triceps CABLE FLYE 3
ASSISTED DIP 3
DUMBBELL SKULL CRUSHER 3
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Legs & Abs LEG EXTENSION 3
LEG CURL 3
STANDING CALF RAISE 2
Week 2

CRUNCH 2
REVERSE GRIP LAT PULLDOWN 3
CABLE SEATED ROW 3
Back & Biceps CHEST-SUPPORTED T-BAR ROW 3
SEATED FACE PULL 3
DUMBBELL SUPINATED CURL 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
Legs & Abs
 SINGLE-LEG LEG EXTENSION 2
Legs & Abs SINGLE-LEG LYING LEG CURL 2
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 2
PLANK 3
OVERHEAD PRESS 3
Shoulders & DUMBBELL LATERAL RAISE 3
CABLE REVERSE FLYE 3
Arms SINGLE-ARM ROPE TRICEP EXTENSION 2
SINGLE-ARM CABLE CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
DUMBBELL INCLINE PRESS 3
Chest & Triceps CABLE FLYE 3
ASSISTED DIP 3
DUMBBELL SKULL CRUSHER 3
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Legs & Abs LEG EXTENSION 3
LEG CURL 3
STANDING CALF RAISE 2
Week 3

CRUNCH 2
REVERSE GRIP LAT PULLDOWN 3
CABLE SEATED ROW 3
Back & Biceps CHEST-SUPPORTED T-BAR ROW 3
SEATED FACE PULL 3
DUMBBELL SUPINATED CURL 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 2
Legs & Abs
 Legs & Abs SINGLE-LEG LYING LEG CURL 2
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 2
PLANK 3
OVERHEAD PRESS 3
Shoulders & DUMBBELL LATERAL RAISE 3
Arms CABLE REVERSE FLYE 3
SINGLE-ARM ROPE TRICEP EXTENSION 2
SINGLE-ARM CABLE CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
DUMBBELL INCLINE PRESS 3
Chest & Triceps CABLE FLYE 3
ASSISTED DIP 3
DUMBBELL SKULL CRUSHER 3
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Legs & Abs LEG EXTENSION 3
LEG CURL 3
STANDING CALF RAISE 2
Week 4

CRUNCH 2
REVERSE GRIP LAT PULLDOWN 3
CABLE SEATED ROW 3
Back & Biceps CHEST-SUPPORTED T-BAR ROW 3
SEATED FACE PULL 3
DUMBBELL SUPINATED CURL 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 2
Legs & Abs SINGLE-LEG LYING LEG CURL 2
 Legs & Abs
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 2
PLANK 3
OVERHEAD PRESS 3
Shoulders & DUMBBELL LATERAL RAISE 3
CABLE REVERSE FLYE 3
Arms SINGLE-ARM ROPE TRICEP EXTENSION 2
SINGLE-ARM CABLE CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
MACHINE INCLINE CHEST PRESS 3
Chest & Triceps PEC DECK 3
ASSISTED DIP 3
CABLE TRICEP KICKBACK 3
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Legs & Abs LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
Week 5

BICYCLE CRUNCH 3
LAT PULLDOWN 3
DUMBBELL ROW 3
Back & Biceps BARBELL BENT OVER ROW 3
REVERSE PEC DECK 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Legs & Abs SEATED LEG CURL 3
STANDING CALF RAISE 3
 Legs & Abs
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
DUMBBELL SEATED SHOULDER PRESS 3
Shoulders & CABLE LATERAL RAISE 3
BENT OVER REVERSE DUMBBELL FLYE 3
Arms DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
MACHINE INCLINE CHEST PRESS 3
Chest & Triceps PEC DECK 3
ASSISTED DIP 3
CABLE TRICEP KICKBACK 3
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Legs & Abs LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
Week 6

BICYCLE CRUNCH 3
LAT PULLDOWN 3
DUMBBELL ROW 3
Back & Biceps BARBELL BENT OVER ROW 3
REVERSE PEC DECK 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Legs & Abs SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
 Legs & Abs

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3
Shoulders & CABLE LATERAL RAISE 3
Arms BENT OVER REVERSE DUMBBELL FLYE 3
DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
MACHINE INCLINE CHEST PRESS 3
Chest & Triceps PEC DECK 3
ASSISTED DIP 3
CABLE TRICEP KICKBACK 3
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Legs & Abs LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
Week 7

BICYCLE CRUNCH 3
LAT PULLDOWN 3
DUMBBELL ROW 3
Back & Biceps BARBELL BENT OVER ROW 3
REVERSE PEC DECK 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Legs & Abs SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
 DUMBBELL SEATED SHOULDER PRESS 3
Shoulders & CABLE LATERAL RAISE 3
Arms BENT OVER REVERSE DUMBBELL FLYE 3
DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
Workout Exercise Working Sets
BARBELL BENCH PRESS 3
MACHINE INCLINE CHEST PRESS 3
Chest & Triceps PEC DECK 3
ASSISTED DIP 3
CABLE TRICEP KICKBACK 3
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Legs & Abs LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
Week 8

BICYCLE CRUNCH 3
LAT PULLDOWN 3
DUMBBELL ROW 3
Back & Biceps BARBELL BENT OVER ROW 3
REVERSE PEC DECK 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Legs & Abs SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
DUMBBELL SEATED SHOULDER PRESS 3
Shoulders &
Arms
Shoulders & CABLE LATERAL RAISE 3
Arms BENT OVER REVERSE DUMBBELL FLYE 3
DUMBBELL FLOOR PRESS 2
HAMMER CURL 2
RD'S FUNDAMENTALS - BODY PART SPLIT SPREADSHEET
ing kilograms or type "lbs" if using pounds
ks not included)
kg

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min

12 8 1-2min
6 7 3-4min

8 7 2-3min

12 8 2-3min

12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min
10 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
5 7 3-4min
 10 8 2-3min
15 8 1-2min
15 8 1-2min
15 7 1-2min
12 8 1-2min
20sec 8 1-2min
6 7 3-4min
12 8 1-2min
15 8 1-2min
12 8 1-2min
12 8 1-2min
Reps / Duration Load (kg) RPE Rest
6 7 3-4min
8 8 2-3min
12 8 1-2min
10 7 1-2min
12 8 1-2min
6 7 3-4min
8 7 2-3min
12 8 2-3min
12 8 1-2min
12 8 1-2min
8 7 1-2min
12 7 1-2min
8 8 2-3min
10 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
5 7 3-4min
10 8 2-3min
 15 8 1-2min
15 8 1-2min
15 7 1-2min
12 8 1-2min
20sec 8 1-2min
6 7 3-4min
12 8 1-2min
15 8 1-2min
12 8 1-2min
12 8 1-2min
Reps / Duration Load (kg) RPE Rest
6 7 3-4min
8 8 2-3min
12 8 1-2min
10 7 1-2min
12 8 1-2min
6 7 3-4min
8 7 2-3min
12 8 2-3min
12 8 1-2min
12 8 1-2min
8 7 1-2min
12 7 1-2min
8 8 2-3min
10 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
5 7 3-4min
10 8 2-3min
15 8 1-2min
 15 8 1-2min
15 7 1-2min
12 8 1-2min
20sec 8 1-2min
6 7 3-4min
12 8 1-2min
15 8 1-2min
12 8 1-2min
12 8 1-2min
Reps / Duration Load (kg) RPE Rest
6 7 3-4min
8 8 2-3min
12 8 1-2min
10 7 1-2min
12 8 1-2min
6 7 3-4min
8 7 2-3min
12 8 2-3min
12 8 1-2min
12 8 1-2min
8 7 1-2min
12 7 1-2min
8 8 2-3min
10 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
5 7 3-4min
10 8 2-3min
15 8 1-2min
15 8 1-2min
 15 7 1-2min
12 8 1-2min
20sec 8 1-2min
6 7 3-4min
12 8 1-2min
15 8 1-2min
12 8 1-2min
12 8 1-2min
Reps / Duration Load (kg) RPE Rest
8 8 3-4min
12 8 2-3min
12 8 1-2min
6 8 1-2min
15 8 1-2min
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
6 8 2-3min
12 8 2-3min
12 8 2-3min
15 8 1-2min
15 8 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
 6 8 1-2min
20 9 1-2min
10 8 3-4min
10 8 1-2min
12 8 1-2min
15 8 1-2min
8 8 1-2min
Reps / Duration Load (kg) RPE Rest
8 8 3-4min
12 8 2-3min
12 8 1-2min
6 8 1-2min
15 8 1-2min
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
6 8 2-3min
12 8 2-3min
12 8 2-3min
15 8 1-2min
15 8 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
 20 9 1-2min
10 8 3-4min
10 8 1-2min
12 8 1-2min
15 8 1-2min
8 8 1-2min
Reps / Duration Load (kg) RPE Rest
8 8 3-4min
12 8 2-3min
12 8 1-2min
6 8 1-2min
15 8 1-2min
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
6 8 2-3min
12 8 2-3min
12 8 2-3min
15 8 1-2min
15 8 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
 10 8 3-4min
10 8 1-2min
12 8 1-2min
15 8 1-2min
8 8 1-2min
Reps / Duration Load (kg) RPE Rest
8 8 3-4min
12 8 2-3min
12 8 1-2min
6 8 1-2min
15 8 1-2min
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
6 8 2-3min
12 8 2-3min
12 8 2-3min
15 8 1-2min
15 8 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
10 8 3-4min
10 8 1-2min
12 8 1-2min
15 8 1-2min
8 8 1-2min
EADSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS

KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE

WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT

TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD

15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK),
DON'T YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
FOCUS
USEON SQUEEZING
A CLOSE YOUR ELBOWS
GRIP, DRIVE SHOULDER BLADES
DOWN ANDTOGETHER
BACK
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
PULL
PINKYYOUR
SHOULDERS
DRIVE YOUR ARMS
DOWN
INTO BACK SHRUGGING).
THE(AVOID
HANDLE AND OUT THAN YOUR
HARDER
BRACE YOUR LATS, CHEST TALL,FINGER
POINTER HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE GLUTES TO MAKE THETOES,
WAY UP TO YOUR STRETCH
WEIGHT MOVEYOUR CALVES
SQUEEZE AT THE
YOUR
SQUEEZE TO BOTTOM,
GLUTES
YOUR TO KEEP
GLUTES, DON'T
KEEPYOUR BOUNCE
YOUR TORSO UPRIGHT,
HIPS LOW
CLEAR YOUR
RAISE THEHEAD OUT OF"OUT"
DUMBBELL THE WAY, PRESSMIND
NOT "UP", UP AND SLIGHTLY
MUSCLE
SWEEP THE WEIGHT OUT
CONNECTION BACK
WITHAND BACK, FIBERS
MIDDLE MIND MUSCLE
PULL YOUR ARM BEHIND YOUR
CONNECTION WITHTORSO, DON'T MOVE YOUR
REAR DELTS
FACE AWAY FROM THE UPPER CABLE YOU
ARMARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER
USE ~45 DEGREE
BALDESINCLINE.
AND STAY MIND MUSCLE
FIRM ON THE CONNECTION
BENCH WITH
KEEP YOUR ELBOWS SLIGHTLY UPPERBENT
PECS AT A CONSTANT ANGLE
TUCK ELBOWS
WHILE AT A 45°YOUR
SQUEEZING ANGLE, LEAN
PECS TOYOUR
MOVETORSO FORWARD
THE WEIGHT
KEEP YOUR ELBOWS INLINE 15° WITH THE TOP OF YOUR HEAD,
SIT BACK ANDDON'TDOWN, 15° TOE FLARE,ARM
LET YOUR UPPER DRIVE YOUR KNEES OUT
MOVE
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'TCHIN ALLOW
AND RIBYOURCAGESPINE
DOWN,TOONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS. YOUR USEQUADS
A PADTO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON AT FLEXING
THE TOYOUR SPINEDON'T
BOTTOM, (ROUNDING
BOUNCE YOUR BACK),
PULL DON'T
YOUR ELBOWS
YANK YOURDOWN HEADAGAINST YOURARMS
WITH YOUR SIDES, USE
FOCUSUSEON
A CLOSE SHOULDER
SQUEEZING
GRIP, DRIVE WIDTH GRIP
YOUR ELBOWS
SHOULDER DOWNBLADESANDTOGETHER
BACK
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
DRIVE YOUR PULL
PINKYYOUR
SHOULDERS DOWN
INTO ARMS BACK SHRUGGING).
THE(AVOID
HANDLE AND OUT THAN YOUR
HARDER
BRACE YOUR LATS, CHEST TALL,FINGER
POINTER HIPS HIGH, PULL THE SLACK
10OUT
STEPSOFEACH LEG.PRIOR
THE BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFFLETTHEYOUR TORSO
GROUND
LEAN FORWARD
 FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP
GLUTES TO TO
MAKEYOURTHETOES, STRETCH
WEIGHT MOVEYOUR CALVES
SQUEEZE AT THE
YOUR
SQUEEZE TO BOTTOM,
GLUTES
YOUR TO KEEP
GLUTES, DON'T
KEEPYOUR BOUNCE
YOUR TORSO UPRIGHT,
HIPS LOW
CLEAR YOUR
RAISE THEHEAD OUT OF"OUT"
DUMBBELL THE WAY, PRESSMIND
NOT "UP", UP AND SLIGHTLY
MUSCLE
SWEEP THE WEIGHT OUT
CONNECTION BACK
WITHAND BACK, FIBERS
MIDDLE MIND MUSCLE
PULL YOUR ARM BEHIND YOUR
CONNECTION WITHTORSO, DON'T MOVE YOUR
REAR DELTS
FACE AWAY FROM THE UPPER CABLE YOU
ARMARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER
USE ~45 DEGREE
BALDESINCLINE.
AND STAY MIND MUSCLE
FIRM ON THE CONNECTION
BENCH WITH
KEEP YOUR ELBOWS SLIGHTLY UPPERBENT
PECS AT A CONSTANT ANGLE
TUCK ELBOWS
WHILE AT A 45°YOUR
SQUEEZING ANGLE, LEAN
PECS TOYOUR
MOVETORSO FORWARD
THE WEIGHT
KEEP YOUR ELBOWS INLINE 15° WITH THE TOP OF YOUR HEAD,
SIT BACK ANDDON'TDOWN, LET15° TOEUPPER
YOUR FLARE,ARM
DRIVE YOUR KNEES OUT
MOVE
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'TCHIN ALLOW
AND RIBYOURCAGESPINE
DOWN,TOONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS. YOUR USEQUADS
A PADTO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON AT FLEXING
THE TOYOUR SPINEDON'T
BOTTOM, (ROUNDING
BOUNCE YOUR BACK),
PULL DON'T
YOUR ELBOWS
YANK YOURDOWN HEADAGAINST YOURARMS
WITH YOUR SIDES, USE
FOCUSUSEON
A CLOSE SHOULDER
SQUEEZING
GRIP, DRIVE WIDTH GRIP
YOUR ELBOWS
SHOULDER DOWNBLADESANDTOGETHER
BACK
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
DRIVE YOUR PULL
PINKYYOUR
SHOULDERS DOWN
INTO ARMS BACK SHRUGGING).
THE(AVOID
HANDLE AND OUT THAN YOUR
HARDER
BRACE YOUR LATS, CHEST TALL,FINGER
POINTER HIPS HIGH, PULL THE SLACK
10OUT
STEPSOFEACH LEG.PRIOR
THE BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFFLETTHEYOUR TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
MOVE
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP
GLUTES TO TO
MAKEYOURTHETOES, STRETCH
WEIGHT MOVEYOUR CALVES
SQUEEZE AT THE
YOUR
SQUEEZE TO BOTTOM,
GLUTES
YOUR TO KEEP
GLUTES, DON'T
KEEPYOUR BOUNCE
YOUR TORSO UPRIGHT,
HIPS LOW
CLEAR YOUR
RAISE THEHEAD OUT OF"OUT"
DUMBBELL THE WAY, PRESSMIND
NOT "UP", UP AND SLIGHTLY
MUSCLE
SWEEP THE WEIGHT OUT
CONNECTION BACK
WITHAND BACK, FIBERS
MIDDLE MIND MUSCLE
PULL YOUR ARM BEHIND YOUR
CONNECTION WITHTORSO, DON'T MOVE YOUR
REAR DELTS
FACE AWAY FROM THE UPPER CABLE YOU
ARMARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER
USE ~45 DEGREE
BALDESINCLINE.
AND STAY MIND MUSCLE
FIRM ON THE CONNECTION
BENCH WITH
KEEP YOUR ELBOWS SLIGHTLY UPPERBENT
PECS AT A CONSTANT ANGLE
TUCK ELBOWS
WHILE AT A 45°YOUR
SQUEEZING ANGLE, LEAN
PECS TOYOUR
MOVETORSO FORWARD
THE WEIGHT
KEEP YOUR ELBOWS INLINE 15° WITH THE TOP OF YOUR HEAD,
SIT BACK ANDDON'TDOWN, LET15° TOEUPPER
YOUR FLARE,ARM
DRIVE YOUR KNEES OUT
MOVE
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'TCHIN ALLOW
AND RIBYOURCAGESPINE
DOWN,TOONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS. YOUR USEQUADS
A PADTO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON AT FLEXING
THE TOYOUR SPINEDON'T
BOTTOM, (ROUNDING
BOUNCE YOUR BACK),
PULL DON'T
YOUR ELBOWS
YANK YOURDOWN HEADAGAINST YOURARMS
WITH YOUR SIDES, USE
FOCUSUSEON
A CLOSE SHOULDER
SQUEEZING
GRIP, DRIVE WIDTH GRIP
YOUR ELBOWS
SHOULDER DOWNBLADESANDTOGETHER
BACK
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
DRIVE YOUR PULL
PINKYYOUR
SHOULDERS DOWN
INTO ARMS BACK SHRUGGING).
THE(AVOID
HANDLE AND OUT THAN YOUR
HARDER
BRACE YOUR LATS, CHEST TALL,FINGER
POINTER HIPS HIGH, PULL THE SLACK
10OUT
STEPSOFEACH LEG.PRIOR
THE BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFFLETTHEYOUR TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
WEIGHT MOVE
 KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
PRESS ALL THE WAY UP
GLUTES TO TO YOUR
MAKE THETOES,
WEIGHTSTRETCH
MOVEYOUR CALVES
SQUEEZE AT THE
YOUR
SQUEEZE TO BOTTOM,
GLUTES
YOUR TO KEEP
GLUTES, DON'T
KEEPYOUR
YOURBOUNCE
TORSO UPRIGHT,
HIPS LOW
CLEAR YOUR
RAISE THEHEAD OUT OF"OUT"
DUMBBELL THE WAY, PRESSMIND
NOT "UP", UP AND SLIGHTLY
MUSCLE
SWEEP THE WEIGHT OUT
CONNECTION BACK
WITHAND BACK, FIBERS
MIDDLE MIND MUSCLE
PULL YOUR ARM BEHIND YOUR
CONNECTION WITH TORSO, DON'T MOVE YOUR
REAR DELTS
FACE AWAY FROM THE UPPER CABLE YOU
ARMARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER

KEEP BALDES
YOUR AND STAY
SCAPULAE FIRM ON THE
RETRACTED ANDBENCH
DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL
TUCK ELBOWSSQUEEZE
AT A 45° ANGLE, LEANCONTROL!
AT THE TOP. YOUR TORSO FORWARD
KEEP YOUR ELBOWS BEHIND15° YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHEST UPPERTALL,
ARMHIPSMOVE HIGH, PULL THE SLACK
HOLD
OUT AOFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THEAND
BACK DUMBBELL
DOWN,ON PUSHYOUR
YOURWORKING
KNEES OUTTHIGH, TUCK YOUR
LATERALLY
MEDIUM WIDTH FOOT PLACEMENT ON
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS THE PLATFORM,
FOCUSDON'T
ON SQUEEZING
ALLOW YOUR YOUR HAMSTRINGS
LOWER BACK TO TO MAKE THE
ROUND
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND ROTATING
TO BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
PULL
LEFT YOUR
ELBOWELBOWS
TO RIGHT DOWN
KNEE,AND IN, USE
RIGHT ELBOWA 1.5X
TO SHOULDER
LEFT KNEE
BRACE ONTO A BENCHWIDTH FOR SUPPORT,
GRIP PULL YOUR ELBOW
LEAN YOUR TORSO OVER AT AYOUR
AGAINST 45° ANGLE,
SIDES KEEP YOUR LOWER
SWEEP THENEUTRAL,
BACK WEIGHT OUT ANDOVERHAND
DOUBLE BACK, MINDGRIP MUSCLE
DRIVE YOUR PINKY INTO THEWITH
CONNECTION HANDLEREARHARDER
DELTS THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWER
USEBACK,
A PADSET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOWYOUR
YOURHAMSTRINGS
SPINE TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
 FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
KEEP YOUR BUTT IN THE SEAT, FOCUS
CAPTAIN'S CHAIRON SQUEEZING YOUR
BRING THE DUMBBELL
GLUTES ALLTHE
TO MAKE THEWEIGHT
WAY DOWN
MOVETO YOUR
LEAN AWAY FROM THEKEEP
SHOULDERS, MACHINE, ARMS STRAIGHT
YOUR TORSO UPRIGHT OUT TO
LEAN OVER SUCH THAT YOUR TORSO
YOUR SIDE IS PARALLEL WITH THE
GROUND, RAISE
TUCK YOUR
YOUR ARMS DIRECTLY
ELBOWS OUT TO
AGAINST YOUR YOUR SIDES
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER

KEEP BALDES
YOUR AND STAY
SCAPULAE FIRM ON THE
RETRACTED ANDBENCH
DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL
TUCK ELBOWSSQUEEZE
AT A 45° ANGLE, LEANCONTROL!
AT THE TOP. YOUR TORSO FORWARD
KEEP YOUR ELBOWS BEHIND15° YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHESTUPPERTALL,
ARMHIPSMOVE HIGH, PULL THE SLACK
HOLD
OUT AOFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THEAND
BACK DUMBBELL
DOWN,ON PUSHYOUR
YOURWORKING
KNEES OUT THIGH, TUCK YOUR
LATERALLY
MEDIUM
CHINWIDTH FOOT
AND RIB PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING YOUR HAMSTRINGS
ALLOW YOUR LOWER BACK TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND ROTATING
TO BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
PULL
LEFT YOUR
ELBOWELBOWS
TO RIGHTDOWN
KNEE,AND IN, USE
RIGHT ELBOWA 1.5X
TO SHOULDER
LEFT KNEE
BRACE ONTO A BENCHWIDTH FOR SUPPORT,
GRIP PULL YOUR ELBOW
LEAN YOUR TORSO OVER AGAINSTAT AYOUR
45° ANGLE,
SIDES KEEP YOUR LOWER
SWEEP THENEUTRAL,
BACK WEIGHT OUT ANDOVERHAND
DOUBLE BACK, MINDGRIP MUSCLE
DRIVE YOUR PINKY INTO THEWITH
CONNECTION HANDLEREARHARDER
DELTS THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWER
USEBACK,
A PADSET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOWYOURYOURHAMSTRINGS
SPINE TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TOYOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
CAPTAIN'S CHAIR
 KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
BRING THE DUMBBELL
GLUTES ALLTHE
TO MAKE THEWEIGHT
WAY DOWN
MOVETO YOUR
LEAN AWAY FROM THEKEEP
SHOULDERS, MACHINE, ARMS STRAIGHT
YOUR TORSO UPRIGHT OUT TO
LEAN OVER SUCH THAT YOUR
YOURTORSO
SIDE IS PARALLEL WITH THE
GROUND, RAISE
TUCK YOUR
YOUR ARMS DIRECTLY
ELBOWS OUT TO
AGAINST YOUR YOUR SIDES
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER

KEEP BALDES
YOUR AND STAY
SCAPULAE FIRM ON THE
RETRACTED ANDBENCH
DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL
TUCK ELBOWSSQUEEZE
AT A 45° ANGLE, LEANCONTROL!
AT THE TOP. YOUR TORSO FORWARD
KEEP YOUR ELBOWS BEHIND15° YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHESTUPPERTALL,
ARMHIPSMOVE HIGH, PULL THE SLACK
HOLD
OUT AOFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THEAND
BACK DUMBBELL
DOWN,ON PUSHYOUR
YOURWORKING
KNEES OUT THIGH, TUCK YOUR
LATERALLY
MEDIUM
CHINWIDTH FOOT
AND RIB PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING YOUR HAMSTRINGS
ALLOW YOUR LOWER BACK TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOUR TOES,
WEIGHT MOVE STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND ROTATING
TO BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
PULL
LEFT YOUR
ELBOWELBOWS
TO RIGHTDOWN
KNEE,AND IN, USE
RIGHT ELBOWA 1.5X
TO SHOULDER
LEFT KNEE
BRACE ONTO A BENCHWIDTH FOR SUPPORT,
GRIP PULL YOUR ELBOW
LEAN YOUR TORSO OVER AGAINSTAT AYOUR
45° ANGLE,
SIDES KEEP YOUR LOWER
SWEEP THENEUTRAL,
BACK WEIGHT OUT ANDOVERHAND
DOUBLE BACK, MINDGRIP MUSCLE
DRIVE YOUR PINKY INTO THEWITH
CONNECTION HANDLEREARHARDER
DELTS THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSEBACK,
A PADSET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOWYOURYOURHAMSTRINGS
SPINE TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TOYOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR BUTT IN THE SEAT, FOCUS
CAPTAIN'S CHAIRON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
 BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
LEAN AWAY FROM THEKEEP
SHOULDERS, MACHINE, ARMS STRAIGHT
YOUR TORSO UPRIGHT OUT TO
LEAN OVER SUCH THAT YOUR
YOURTORSO
SIDE IS PARALLEL WITH THE
GROUND, RAISE
TUCK YOUR
YOUR ARMS DIRECTLY
ELBOWS OUT TO
AGAINST YOUR YOUR SIDES
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
TUCK ELBOWS AT A 45° ANGLE, Notes SQUEEZE YOUR SHOULDER

KEEP BALDES
YOUR AND STAY
SCAPULAE FIRM ON THE
RETRACTED ANDBENCH
DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL
TUCK ELBOWSSQUEEZE
AT A 45° ANGLE, LEANCONTROL!
AT THE TOP. YOUR TORSO FORWARD
KEEP YOUR ELBOWS BEHIND15° YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHESTUPPERTALL,
ARMHIPSMOVE HIGH, PULL THE SLACK
HOLD
OUT AOFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THEAND
BACK DUMBBELL
DOWN,ON PUSHYOUR
YOUR WORKING
KNEES OUT THIGH, TUCK YOUR
LATERALLY
MEDIUM
CHINWIDTH FOOT
AND RIB PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING YOUR HAMSTRINGS
ALLOW YOUR LOWER BACK TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING AND ROTATING
AT THE TO BOTTOM, DON'T YOURBOUNCE
SPINE, BRING YOUR
PULL
LEFT YOUR
ELBOWELBOWS
TO RIGHTDOWN
KNEE,AND IN, USE
RIGHT ELBOWA 1.5X
TO SHOULDER
LEFT KNEE
BRACE ONTO A BENCHWIDTH FOR SUPPORT,
GRIP PULL YOUR ELBOW
LEAN YOUR TORSO OVER AGAINSTAT AYOUR
45° ANGLE,
SIDES KEEP YOUR LOWER
SWEEP THENEUTRAL,
BACK WEIGHT OUTDOUBLEANDOVERHAND
BACK, MINDGRIP MUSCLE
DRIVE YOUR PINKY INTO THEWITH
CONNECTION HANDLE
REARHARDER
DELTS THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGER DRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSEBACK,
A PADSET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOWYOURYOURHAMSTRINGS
SPINE TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TOYOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR BUTT IN THE SEAT, FOCUS
CAPTAIN'S CHAIRON SQUEEZING YOUR
BRING THE DUMBBELL
GLUTES TO MAKE ALLTHE
THEWEIGHT
WAY DOWN MOVETO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
LEAN OVER SUCH THAT YOUR
YOURTORSO
SIDE IS PARALLEL WITH THE
GROUND, RAISE
TUCK YOUR
YOUR ARMS DIRECTLY
ELBOWS OUT TO
AGAINST YOUR YOUR SIDES
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
 JEFF NIPPARD'S FUND
In the light blue cell below, type "kg" if using kilogram
(quotation marks not includ
lbs

Workout Exercise Working Sets

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

Lower Body #1 LEG EXTENSION 3

LYING LEG CURL 3

 MACHINE SEATED HIP ABDUCTION 3

CRUNCH 3

BARBELL BENCH PRESS 3

Week 1

LAT PULLDOWN 3

OVERHEAD PRESS 3

Upper Body #1
CHEST-SUPPORTED T-BAR ROW 3

CABLE FLYE 3

DUMBBELL SUPINATED CURL 3

 SINGLE-ARM ROPE TRICEP EXTENSION 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 3
Lower Body #2 SINGLE-LEG LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 3
PLANK 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
ASSISTED DIP 3
Upper Body #2 BARBELL BENT OVER ROW 3
DUMBBELL LATERAL RAISE 3
SEATED FACE PULL 3
HAMMER CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Lower Body #1 LEG EXTENSION 3
LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
CRUNCH 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
OVERHEAD PRESS 3
Upper Body #1 CHEST-SUPPORTED T-BAR ROW 3
Week 2

CABLE FLYE 3
DUMBBELL SUPINATED CURL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
DEADLIFT 3

Lower Body #2
Week
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 3
Lower Body #2 SINGLE-LEG LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 3
PLANK 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
ASSISTED DIP 3
Upper Body #2 BARBELL BENT OVER ROW 3
DUMBBELL LATERAL RAISE 3
SEATED FACE PULL 3
HAMMER CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Lower Body #1 LEG EXTENSION 3
LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
CRUNCH 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
OVERHEAD PRESS 3
Upper Body #1 CHEST-SUPPORTED T-BAR ROW 3
Week 3

CABLE FLYE 3
DUMBBELL SUPINATED CURL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 3
Lower Body #2
We
Lower Body #2 SINGLE-LEG LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
STANDING CALF RAISE 3
PLANK 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
ASSISTED DIP 3
Upper Body #2 BARBELL BENT OVER ROW 3
DUMBBELL LATERAL RAISE 3
SEATED FACE PULL 3
HAMMER CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
ROMANIAN DEADLIFT 3
BARBELL HIP THRUST 3
Lower Body #1 LEG EXTENSION 3
LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
CRUNCH 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
OVERHEAD PRESS 3
Upper Body #1 CHEST-SUPPORTED T-BAR ROW 3
Week 4

CABLE FLYE 3
DUMBBELL SUPINATED CURL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
DEADLIFT 3
DUMBBELL WALKING LUNGE 3
SINGLE-LEG LEG EXTENSION 3
Lower Body #2 SINGLE-LEG LYING LEG CURL 3
MACHINE SEATED HIP ABDUCTION 3
 Lower Body #2
STANDING CALF RAISE 3
PLANK 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
ASSISTED DIP 3
Upper Body #2 BARBELL BENT OVER ROW 3
DUMBBELL LATERAL RAISE 3
SEATED FACE PULL 3
HAMMER CURL 3
Workout Exercise Working Sets
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Lower Body #1 LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
BICYCLE CRUNCH 3
BARBELL BENCH PRESS 3
SINGLE-ARM PULLDOWN 3
DUMBBELL SEATED SHOULDER PRESS 3
Upper Body #1 DUMBBELL ROW 3
Week 5

ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Lower Body #2 SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
 OVERHEAD PRESS 3
NEUTRAL-GRIP PULLDOWN 3
DUMBBELL INCLINE PRESS 3
Upper Body #2 CABLE SEATED ROW 3
CABLE LATERAL RAISE 3
REVERSE PEC DECK 3
SINGLE-ARM CABLE CURL 3
Workout Exercise Working Sets
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Lower Body #1 LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
BICYCLE CRUNCH 3
BARBELL BENCH PRESS 3
SINGLE-ARM PULLDOWN 3
DUMBBELL SEATED SHOULDER PRESS 3
Upper Body #1 DUMBBELL ROW 3
Week 6

ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Lower Body #2 SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
OVERHEAD PRESS 3
NEUTRAL-GRIP PULLDOWN 3
Upper Body #2
 DUMBBELL INCLINE PRESS 3
Upper Body #2 CABLE SEATED ROW 3
CABLE LATERAL RAISE 3
REVERSE PEC DECK 3
SINGLE-ARM CABLE CURL 3
Workout Exercise Working Sets
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Lower Body #1 LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
BICYCLE CRUNCH 3
BARBELL BENCH PRESS 3
SINGLE-ARM PULLDOWN 3
DUMBBELL SEATED SHOULDER PRESS 3
Upper Body #1 DUMBBELL ROW 3
Week 7

ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Lower Body #2 SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
OVERHEAD PRESS 3
NEUTRAL-GRIP PULLDOWN 3
DUMBBELL INCLINE PRESS 3
Upper Body #2 CABLE SEATED ROW 3
 Upper Body #2
CABLE LATERAL RAISE 3
REVERSE PEC DECK 3
SINGLE-ARM CABLE CURL 3
Workout Exercise Working Sets
DEADLIFT 3
GOBLET SQUAT 3
DUMBBELL SINGLE-LEG HIP THRUST 3
Lower Body #1 LEG PRESS 3
LYING LEG CURL 3
STANDING CALF RAISE 3
BICYCLE CRUNCH 3
BARBELL BENCH PRESS 3
SINGLE-ARM PULLDOWN 3
DUMBBELL SEATED SHOULDER PRESS 3
Upper Body #1 DUMBBELL ROW 3
Week 8

ASSISTED DIP 3
SEATED FACE PULL 3
EZ BAR CURL 3
BACK SQUAT 3
BARBELL HIP THRUST 3
ROMANIAN DEADLIFT 3
Lower Body #2 SEATED LEG CURL 3
STANDING CALF RAISE 3
HANGING LEG RAISE 3
MACHINE SEATED HIP ABDUCTION 3
OVERHEAD PRESS 3
NEUTRAL-GRIP PULLDOWN 3
DUMBBELL INCLINE PRESS 3
Upper Body #2 CABLE SEATED ROW 3
CABLE LATERAL RAISE 3
REVERSE PEC DECK 3
Upper Body #2

SINGLE-ARM CABLE CURL 3

ARD'S FUNDAMENTALS - UPPER LOWER SPREADSHEET
ing kilograms or type "lbs" if using pounds
ks not included)
bs

Reps / Duration Load (lbs) RPE Rest

6 7 3-4min

10 7 2-3min

12 8 2-3min

12 9 1-2min

12 9 1-2min
6 7 1-2min

12 7 1-2min

5 7 3-4min

10 8 2-3min

10 7 3-4min

12 8 2-3min

12 8 1-2min

10 8 1-2min
 12 8 1-2min
8 7 3-4min
10 8 2-3min
15 8 1-2min
15 8 1-2min
15 9 1-2min
12 8 1-2min
20sec 8 1-2min
8 8 2-3min
8 8 2-3min
10 7 2-3min
12 7 2-3min
15 8 1-2min
15 8 1-2min
8 9 1-2min
Reps / Duration Load (lbs) RPE Rest
6 7 3-4min
10 7 2-3min
12 8 2-3min
12 9 1-2min
12 9 1-2min
6 7 1-2min
12 7 1-2min
5 7 3-4min
10 8 2-3min
10 7 3-4min
12 8 2-3min
12 8 1-2min
10 8 1-2min
12 8 1-2min
8 7 3-4min
 10 8 2-3min
15 8 1-2min
15 8 1-2min
15 9 1-2min
12 8 1-2min
20sec 8 1-2min
8 8 2-3min
8 8 2-3min
10 7 2-3min
12 7 2-3min
15 8 1-2min
15 8 1-2min
8 9 1-2min
Reps / Duration Load (lbs) RPE Rest
6 7 3-4min
10 7 2-3min
12 8 2-3min
12 9 1-2min
12 9 1-2min
6 7 1-2min
12 7 1-2min
5 7 3-4min
10 8 2-3min
10 7 3-4min
12 8 2-3min
12 8 1-2min
10 8 1-2min
12 8 1-2min
8 7 3-4min
10 8 2-3min
15 8 1-2min
 15 8 1-2min
15 9 1-2min
12 8 1-2min
20sec 8 1-2min
8 8 2-3min
8 8 2-3min
10 7 2-3min
12 7 2-3min
15 8 1-2min
15 8 1-2min
8 9 1-2min
Reps / Duration Load (lbs) RPE Rest
6 7 3-4min
10 7 2-3min
12 8 2-3min
12 9 1-2min
12 9 1-2min
6 7 1-2min
12 7 1-2min
5 7 3-4min
10 8 2-3min
10 7 3-4min
12 8 2-3min
12 8 1-2min
10 8 1-2min
12 8 1-2min
8 7 3-4min
10 8 2-3min
15 8 1-2min
15 8 1-2min
15 9 1-2min
 12 8 1-2min
20sec 8 1-2min
8 8 2-3min
8 8 2-3min
10 7 2-3min
12 7 2-3min
15 8 1-2min
15 8 1-2min
8 9 1-2min
Reps / Duration Load (lbs) RPE Rest
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
8 8 3-4min
8 8 2-3min
12 7 2-3min
12 8 2-3min
6 8 1-2min
15 9 1-2min
12 9 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
 6 8 3-4min
6 8 3-4min
8 8 2-3min
8 9 2-3min
12 8 1-2min
12 8 1-2min
15 9 1-2min
Reps / Duration Load (lbs) RPE Rest
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
8 8 3-4min
8 8 2-3min
12 7 2-3min
12 8 2-3min
6 8 1-2min
15 9 1-2min
12 9 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
6 8 3-4min
6 8 3-4min
 8 8 2-3min
8 9 2-3min
12 8 1-2min
12 8 1-2min
15 9 1-2min
Reps / Duration Load (lbs) RPE Rest
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
8 8 3-4min
8 8 2-3min
12 7 2-3min
12 8 2-3min
6 8 1-2min
15 9 1-2min
12 9 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
6 8 3-4min
6 8 3-4min
8 8 2-3min
8 9 2-3min
 12 8 1-2min
12 8 1-2min
15 9 1-2min
Reps / Duration Load (lbs) RPE Rest
5 8 3-4min
12 8 2-3min
10 9 2-3min
12 8 1-2min
15 9 1-2min
8 8 1-2min
12 8 1-2min
8 8 3-4min
8 8 2-3min
12 7 2-3min
12 8 2-3min
6 8 1-2min
15 9 1-2min
12 9 1-2min
8 8 3-4min
8 8 2-3min
12 8 2-3min
8 9 1-2min
6 9 1-2min
6 8 1-2min
20 9 1-2min
6 8 3-4min
6 8 3-4min
8 8 2-3min
8 9 2-3min
12 8 1-2min
12 8 1-2min
15 9 1-2min
ADSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
 KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK),
DON'T YANK YOUR HEAD WITH YOUR ARMS
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,
CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY
BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
SHOULDERS DOWN (AVOID SHRUGGING).

KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE

WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT

DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR

POINTER FINGER
 PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
BRACE YOUR LATS, CHEST TALL,ARM
UPPER HIPS HIGH, PULL THE SLACK
10OUT
STEPS
OFEACH LEG.PRIOR
THE BAR TAKE MEDIUM
TO MOVINGSTRIDES,
IT OFFLET
THEYOUR TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVEHAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP
GLUTES TO TO YOUR
MAKE THETOES, STRETCH
WEIGHT MOVEYOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
USE ~45SQUEEZE
DEGREE YOUR GLUTES,
INCLINE. MINDKEEP YOUR
MUSCLE HIPS LOW WITH
CONNECTION
PULL YOUR ELBOWS DOWNUPPER AGAINST
PECS YOUR SIDES, USE
TUCK ELBOWS AT ASHOULDER
45° ANGLE,WIDTH
LEAN YOUR
GRIP TORSO FORWARD
LEAN YOUR TORSO OVER AT A15° 45° ANGLE, KEEP YOUR LOWER
RAISE THE
BACKDUMBBELL
NEUTRAL, "OUT"
DOUBLE NOT "UP", MIND
OVERHAND MUSCLE
GRIP
CONNECTION
PULL YOUR ARMSWITHBACK
MIDDLE
ANDFIBERS
OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
MAINTAIN A NEUTRAL LOWER
LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'T
CHIN ALLOW
AND RIBYOURCAGESPINE
DOWN,TOONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS.YOUR USEQUADS
A PADTO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
FOCUS ONGLUTES
FLEXINGTOYOUR
MAKE SPINE
THE (ROUNDING
WEIGHT MOVE YOUR BACK),
TUCK ELBOWS AT A 45°
DON'T YANK YOURANGLE,
HEADSQUEEZE
WITH YOURYOUR SHOULDER
ARMS
PULL YOUR
SQUEEZE ELBOWS
BALDES
YOUR ANDDOWN
GLUTES TOAND
STAY KEEPIN,
FIRM ON USE ABENCH
1.5X UPRIGHT,
THETORSO
YOUR SHOULDER
FOCUSYOUR
CLEAR ON SQUEEZING
HEAD OUT OF WIDTH
YOUR GRIP PRESS
THESHOULDER
WAY, BLADES
UP ANDTOGETHER
SLIGHTLY
AS YOUR
KEEP YOU PULL THE WEIGHT
ELBOWS SLIGHTLY TOWARDS
BACKBENT AT AYOU. KEEP YOUR
CONSTANT ANGLE
DRIVE
WHILESHOULDERS
YOUR
SQUEEZING DOWN
PINKY INTO
YOUR (AVOID
THEPECS
HANDLE SHRUGGING).
HARDER
TO MOVE THETHAN YOUR
WEIGHT
PULL YOUR ARM BEHIND YOURFINGER
POINTER TORSO, DON'T MOVE YOUR
BRACE YOUR LATS, CHEST TALL,ARM
UPPER HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
FOCUS ON SQUEEZINGLEAN
YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVEHAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE
GLUTES TO MAKE THETOES,
WAY UP TO YOUR STRETCH
WEIGHT MOVEYOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
USE ~45SQUEEZE
DEGREE YOUR GLUTES,
INCLINE. MINDKEEP YOUR
MUSCLE HIPS LOW WITH
CONNECTION
PULL YOUR ELBOWS DOWN
UPPER AGAINST
PECS YOUR SIDES, USE
TUCK ELBOWS AT ASHOULDER
45° ANGLE,WIDTH
LEAN YOUR
GRIP TORSO FORWARD
LEAN YOUR TORSO OVER AT A15° 45° ANGLE, KEEP YOUR LOWER
RAISE THE
BACKDUMBBELL
NEUTRAL, "OUT"
DOUBLENOT "UP", MIND
OVERHAND MUSCLE
GRIP
CONNECTION WITHBACK
PULL YOUR ARMS MIDDLE
ANDFIBERS
OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'T
CHIN ALLOW
AND RIBYOURCAGESPINE
DOWN,TOONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS. YOUR QUADS
USE A PAD TO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
FOCUS ONGLUTES
FLEXINGTOYOUR
MAKE SPINE
THE (ROUNDING
WEIGHT MOVE YOUR BACK),
TUCK ELBOWS AT A 45°
DON'T YANK YOURANGLE,
HEADSQUEEZE
WITH YOURYOUR SHOULDER
ARMS
PULL YOUR
SQUEEZE ELBOWS
BALDES
YOUR ANDDOWN
GLUTES TOAND
STAY KEEPIN,
FIRM ON USE ABENCH
1.5X UPRIGHT,
THETORSO
YOUR SHOULDER
FOCUSYOUR
CLEAR ON SQUEEZING
HEAD OUT OF WIDTH
YOUR GRIP PRESS
THESHOULDER
WAY, BLADES
UP AND TOGETHER
SLIGHTLY
KEEPAS YOUR
YOU PULL THE WEIGHT
ELBOWS SLIGHTLY TOWARDS
BACKBENT AT AYOU. KEEP YOUR
CONSTANT ANGLE
DRIVE
WHILE SHOULDERS
YOURSQUEEZING DOWN
PINKY INTO
YOUR (AVOID
THEPECS TO SHRUGGING).
HANDLE HARDER
MOVE THETHAN YOUR
WEIGHT
PULL YOUR ARM BEHIND YOURFINGER
POINTER TORSO, DON'T MOVE YOUR
BRACE YOUR LATS, CHEST TALL,ARM
UPPER HIPS HIGH, PULL THE SLACK
10OUT
STEPSOFEACH LEG.PRIOR
THE BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFFLET
THEYOUR TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
MOVE
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
PRESS ALL THE WAY UP
GLUTES TO TO YOUR
MAKE THETOES, STRETCH
WEIGHT MOVEYOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
USE ~45SQUEEZE
DEGREE YOUR GLUTES,
INCLINE. MINDKEEP YOUR
MUSCLE HIPS LOW WITH
CONNECTION
PULL YOUR ELBOWS DOWN
UPPER AGAINST
PECS YOUR SIDES, USE
TUCK ELBOWS AT ASHOULDER
45° ANGLE,WIDTH
LEAN YOUR
GRIP TORSO FORWARD
LEAN YOUR TORSO OVER AT A15° 45° ANGLE, KEEP YOUR LOWER
RAISE THE
BACKDUMBBELL
NEUTRAL, "OUT"
DOUBLENOT "UP", MIND
OVERHAND MUSCLE
GRIP
CONNECTION WITHBACK
PULL YOUR ARMS MIDDLE
ANDFIBERS
OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
MAINTAIN A NEUTRAL LOWER LATERALLYBACK, SET YOUR HIPS BACK,
TUCK YOURDON'TCHIN ALLOW
AND RIBYOURCAGESPINE
DOWN,TOONLY
ROUND MOVE YOUR
FOCUS ON SQUEEZINGHIPS. YOUR USEQUADS
A PADTO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE WEIGHT FOCUS
SEAT, MOVE ON SQUEEZING YOUR
FOCUS ONGLUTES
FLEXINGTOYOUR
MAKE SPINE
THE (ROUNDING
WEIGHT MOVE YOUR BACK),
TUCK ELBOWS AT A 45°
DON'T YANK YOURANGLE,
HEADSQUEEZE
WITH YOURYOUR SHOULDER
ARMS
PULL YOUR
SQUEEZE ELBOWS
BALDES
YOUR ANDDOWN
GLUTES TOAND
STAY KEEPIN,
FIRM ON USE ABENCH
1.5X UPRIGHT,
THETORSO
YOUR SHOULDER
FOCUSYOUR
CLEAR ON SQUEEZING
HEAD OUT OF WIDTH
YOUR GRIP PRESS
THESHOULDER
WAY, BLADES
UP AND TOGETHER
SLIGHTLY
KEEPAS YOUR
YOU PULL
ELBOWSTHE WEIGHT
SLIGHTLY TOWARDS
BACKBENT AT AYOU. KEEP YOUR
CONSTANT ANGLE
DRIVE
WHILE SHOULDERS
YOURSQUEEZING DOWN
PINKY INTO
YOUR (AVOID
THEPECS TO SHRUGGING).
HANDLE HARDER
MOVE THETHAN YOUR
WEIGHT
PULL YOUR ARM BEHIND YOURFINGER
POINTER TORSO, DON'T MOVE YOUR
BRACE YOUR LATS, CHEST TALL,ARM
UPPER HIPS HIGH, PULL THE SLACK
10OUT
STEPSOFEACH LEG.PRIOR
THE BAR TAKE MEDIUM
TO MOVING STRIDES,
IT OFFLET
THEYOUR TORSO
GROUND
FOCUS ON SQUEEZINGLEAN YOUR QUADS TO MAKE THE WEIGHT
FORWARD
FOCUS ON SQUEEZING YOUR MOVE HAMSTRINGS TO MAKE THE
KEEP YOUR BUTT IN THE SEAT, FOCUS
WEIGHT MOVE ON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
USE ~45SQUEEZE
DEGREE YOUR GLUTES,
INCLINE. MINDKEEP YOUR
MUSCLE HIPS LOW WITH
CONNECTION
PULL YOUR ELBOWS DOWN
UPPER AGAINST
PECS YOUR SIDES, USE
TUCK ELBOWS AT ASHOULDER
45° ANGLE,WIDTH
LEAN YOUR
GRIP TORSO FORWARD
LEAN YOUR TORSO OVER AT A15° 45° ANGLE, KEEP YOUR LOWER
RAISE THE
BACKDUMBBELL
NEUTRAL, "OUT"
DOUBLENOT "UP", MIND
OVERHAND MUSCLE
GRIP
CONNECTION WITHBACK
PULL YOUR ARMS MIDDLE
ANDFIBERS
OUT
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING
BRACE YOUR LATS, CHEST TALL, NotesHIPS HIGH, PULL THE SLACK
HOLD
OUT AOFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THEAND
BACK DUMBBELL
DOWN,ON PUSHYOUR
YOUR WORKING
KNEES OUT THIGH, TUCK YOUR
LATERALLY
MEDIUM
CHINWIDTH
AND RIBFOOT PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING YOUR HAMSTRINGS
ALLOW YOUR LOWER BACK TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND ROTATING
TO BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW YOUR
TO SHOULDER
LEFT KNEE
START WITHBALDES
YOUR NON-DOMINANT
AND STAY FIRM ON THE BENCH REPS WITH
ARM, MATCH
BRING THE DUMBBELL ALL THEARM
DOMINANT WAY DOWN TO YOUR
BRACE ONTO A BENCH
SHOULDERS, FORYOUR
KEEP SUPPORT,
TORSO PULL YOUR ELBOW
UPRIGHT
TUCK ELBOWS AT A 45° ANGLE,
AGAINST LEANSIDES
YOUR YOUR TORSO FORWARD
PULL YOUR ARMS15°
PRESS YOUR PINKY INTO THE BACK AND OUT
BAR HARDER THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGERDRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSEBACK,
A PADSET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOWYOUR YOURHAMSTRINGS
SPINE TO ROUNDTO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TO YOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR BUTT IN THE SEAT, FOCUS
CAPTAIN'S CHAIRON SQUEEZING YOUR
GLUTES TO MAKE THE WEIGHT MOVE
 SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,
CLEAR
PALMS YOUR HEAD
FACING OUTOTHER.
EACH OF THEPULL
WAY,YOUR
PRESSELBOWS
UP ANDAGAINST
SLIGHTLY
YOURBACKSIDES AND DEPRESSED
KEEP YOUR SCAPULAE RETRACTED
LEANUSE A CLOSE
AWAY FROMGRIP,
THEDRIVE ELBOWS
MACHINE, ARMSDOWN AND BACK
STRAIGHT OUT TO
SWEEP THE WEIGHT YOUR OUT AND SIDEBACK, MIND MUSCLE
FACE AWAY FROM THE CABLE
CONNECTION WITHYOU AREDELTS
REAR USING, KEEP YOUR
ARM BEHIND YOUR TORSO
BRACE YOUR LATS, CHEST TALL, NotesHIPS HIGH, PULL THE SLACK
HOLD
OUT A OFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THEAND
BACK DUMBBELL
DOWN,ON PUSHYOURYOUR WORKING
KNEES OUT THIGH, TUCK YOUR
LATERALLY
MEDIUMCHINWIDTH
AND RIBFOOT PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING YOUR HAMSTRINGS
ALLOW YOUR LOWER BACK TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND ROTATING
TO BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
TUCK ELBOWSTO
LEFT ELBOW ATRIGHT
A 45° KNEE,
ANGLE, SQUEEZE
RIGHT ELBOW YOUR
TO SHOULDER
LEFT KNEE
START WITHBALDES
YOUR NON-DOMINANT
AND STAY FIRM ON THE BENCH REPS WITH
ARM, MATCH
BRING THE DUMBBELL ALL THEARM
DOMINANT WAY DOWN TO YOUR
BRACE ONTO A BENCH
SHOULDERS, FORYOUR
KEEP SUPPORT,
TORSO PULL YOUR ELBOW
UPRIGHT
TUCK ELBOWS AT A 45° ANGLE,
AGAINST LEANSIDES
YOUR YOUR TORSO FORWARD
PULL YOUR ARMS15°
PRESS YOUR PINKY INTO THE BACK AND OUT
BAR HARDER THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGERDRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSEBACK,
A PADSET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOWYOUR YOURHAMSTRINGS
SPINE TO ROUNDTO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TO YOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR YOUR
SQUEEZE BUTT IN THE SEAT,
CAPTAIN'S
GLUTES TO KEEPFOCUS
CHAIR
YOURONTORSO
SQUEEZING YOUR
UPRIGHT,
CLEAR YOUR GLUTES
HEAD TO MAKE
OUT OF THETHEWAY,WEIGHT MOVE
PRESSELBOWS
UP ANDAGAINST
SLIGHTLY
PALMS FACING EACH OTHER. PULL YOUR
YOURBACKSIDES
 KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
LEANUSE A CLOSE
AWAY FROMGRIP,
THEDRIVE ELBOWS
MACHINE, ARMSDOWN AND BACK
STRAIGHT OUT TO
SWEEP THE WEIGHT YOUR OUT ANDSIDEBACK, MIND MUSCLE
FACE AWAY FROM THE CABLE
CONNECTION WITH YOU AREDELTS
REAR USING, KEEP YOUR
ARM BEHIND YOUR TORSO
BRACE YOUR LATS, CHEST TALL, NotesHIPS HIGH, PULL THE SLACK
HOLD
OUT A OFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THEAND
BACK DUMBBELL
DOWN,ON PUSHYOURYOURWORKING
KNEES OUT THIGH, TUCK YOUR
LATERALLY
MEDIUMCHINWIDTH
AND RIBFOOT PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING YOUR HAMSTRINGS
ALLOW YOUR LOWER BACK TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND ROTATING
TO BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
TUCK ELBOWSTO
LEFT ELBOW ATRIGHT
A 45° KNEE,
ANGLE, SQUEEZE
RIGHT ELBOW YOUR
TO SHOULDER
LEFT KNEE
START WITHBALDES
YOUR NON-DOMINANT
AND STAY FIRM ON THE BENCH REPS WITH
ARM, MATCH
BRING THE DUMBBELL ALL THEARM
DOMINANT WAY DOWN TO YOUR
BRACE ONTO A BENCH
SHOULDERS, FORYOUR
KEEP SUPPORT,
TORSO PULL YOUR ELBOW
UPRIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN
AGAINST YOUR SIDES YOUR TORSO FORWARD
PULL YOUR ARMS15°
PRESS YOUR PINKY INTO THE BACK AND OUT
BAR HARDER THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGERDRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSEBACK,
A PADSET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOWYOUR YOURHAMSTRINGS
SPINE TO ROUNDTO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TO YOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR YOUR
SQUEEZE BUTT IN THE SEAT,
CAPTAIN'S
GLUTES FOCUS
TO KEEP CHAIR
YOURONTORSO
SQUEEZING YOUR
UPRIGHT,
CLEAR YOUR GLUTES
HEAD TO MAKE
OUT OF THETHE WEIGHT
WAY, MOVE
PRESSELBOWS
UP ANDAGAINST
SLIGHTLY
PALMS FACING EACH OTHER. PULL YOUR
YOURBACK
SIDES AND DEPRESSED
KEEP YOUR SCAPULAE RETRACTED
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
 LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
SWEEP THE WEIGHT YOUR OUT AND SIDEBACK, MIND MUSCLE
FACE AWAY FROM THE CABLE
CONNECTION WITHYOU AREDELTS
REAR USING, KEEP YOUR
ARM BEHIND YOUR TORSO
BRACE YOUR LATS, CHEST TALL, NotesHIPS HIGH, PULL THE SLACK
HOLD
OUT A OFDUMBBELL DIRECTLY
THE BAR PRIOR UNDERNEATH
TO MOVING IT OFF YOUR CHIN, SIT
THE GROUND
PLACE THEAND
BACK DUMBBELL
DOWN,ON PUSHYOURYOUR WORKING
KNEES OUT THIGH, TUCK YOUR
LATERALLY
MEDIUMCHINWIDTH
AND RIBFOOT PLACEMENT
CAGE, ONLY MOVE ON YOUR
THE PLATFORM,
HIPS
FOCUSDON'T
ON SQUEEZING YOUR HAMSTRINGS
ALLOW YOUR LOWER BACK TO ROUND TO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON FLEXING
AT THE AND ROTATING
TO BOTTOM, YOURBOUNCE
DON'T SPINE, BRING YOUR
TUCK ELBOWSTO
LEFT ELBOW ATRIGHT
A 45° KNEE,
ANGLE, SQUEEZE
RIGHT ELBOW YOUR
TO SHOULDER
LEFT KNEE
START WITHBALDES
YOUR NON-DOMINANT
AND STAY FIRM ON THE BENCH REPS WITH
ARM, MATCH
BRING THE DUMBBELL ALL THEARM
DOMINANT WAY DOWN TO YOUR
BRACE ONTO A BENCH
SHOULDERS, FORYOUR
KEEP SUPPORT,
TORSO PULL YOUR ELBOW
UPRIGHT
TUCK ELBOWS AT A 45° ANGLE,
AGAINST LEANSIDES
YOUR YOUR TORSO FORWARD
PULL YOUR ARMS15°
PRESS YOUR PINKY INTO THE BACK AND OUT
BAR HARDER THAN YOUR
SIT BACK AND DOWN, 15° TOE FLARE,
POINTER FINGERDRIVE YOUR KNEES OUT
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS. LOWERUSEBACK,
A PADSET YOUR HIPS BACK,
FOCUS ONDON'T
SQUEEZING
ALLOWYOUR YOURHAMSTRINGS
SPINE TO ROUNDTO MAKE THE
PRESS ALL THE WAY UP TO YOURMOVE
WEIGHT TOES, STRETCH YOUR CALVES
FOCUS ON ATFLEXING
THE TO YOUR LOWER
BOTTOM, BACK,BOUNCE
DON'T PERFORM OFF OF
KEEP YOUR YOUR
SQUEEZE BUTT IN THE SEAT,
CAPTAIN'S
GLUTES TO KEEPFOCUS
CHAIR
YOURONTORSO
SQUEEZING YOUR
UPRIGHT,
CLEAR YOUR GLUTES
HEAD TO MAKE
OUT OF THETHEWAY,WEIGHT MOVE
PRESSELBOWS
UP ANDAGAINST
SLIGHTLY
PALMS FACING EACH OTHER. PULL YOUR
YOURBACKSIDES AND DEPRESSED
KEEP YOUR SCAPULAE RETRACTED
LEANUSE A CLOSE
AWAY FROMGRIP,
THEDRIVE ELBOWS
MACHINE, ARMSDOWN AND BACK
STRAIGHT OUT TO
SWEEP THE WEIGHT YOUR OUT AND SIDEBACK, MIND MUSCLE
CONNECTION WITH REAR DELTS
FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
 JEFF NIPPARD'S FUN
In the light blue cell below, type "kg" if using kilogram
(quotation marks not includ
kg

Workout Exercise Working Sets

BACK SQUAT 3

BARBELL BENCH PRESS 3

LAT PULLDOWN 3

Full Body #1 ROMANIAN DEADLIFT 3

ASSISTED DIP 3
 STANDING CALF RAISE 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3
Week 1

OVERHEAD PRESS 3

CHEST-SUPPORTED T-BAR ROW 3

Full Body #2
LEG EXTENSION 3

CABLE FLYE 3
 CRUNCH 3

DUMBBELL SKULL CRUSHER 3

DUMBBELL WALKING LUNGE 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
Full Body #3 BARBELL HIP THRUST 3
SEATED FACE PULL 3
DUMBBELL LATERAL RAISE 3
LYING LEG CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
Full Body #1 ROMANIAN DEADLIFT 3
ASSISTED DIP 3
STANDING CALF RAISE 3
DUMBBELL SUPINATED CURL 3
eek 2

DEADLIFT 3
OVERHEAD PRESS 3
CHEST-SUPPORTED T-BAR ROW 3
Full Body #2
Week
Full Body #2 LEG EXTENSION 3
CABLE FLYE 3
CRUNCH 3
DUMBBELL SKULL CRUSHER 3
DUMBBELL WALKING LUNGE 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
Full Body #3 BARBELL HIP THRUST 3
SEATED FACE PULL 3
DUMBBELL LATERAL RAISE 3
LYING LEG CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
Full Body #1 ROMANIAN DEADLIFT 3
ASSISTED DIP 3
STANDING CALF RAISE 3
DUMBBELL SUPINATED CURL 3
Week 3

DEADLIFT 3
OVERHEAD PRESS 3
CHEST-SUPPORTED T-BAR ROW 3
Full Body #2 LEG EXTENSION 3
CABLE FLYE 3
CRUNCH 3
DUMBBELL SKULL CRUSHER 3
DUMBBELL WALKING LUNGE 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
Full Body #3 BARBELL HIP THRUST 3
SEATED FACE PULL 3
 Full Body #3
DUMBBELL LATERAL RAISE 3
LYING LEG CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
BARBELL BENCH PRESS 3
LAT PULLDOWN 3
Full Body #1 ROMANIAN DEADLIFT 3
ASSISTED DIP 3
STANDING CALF RAISE 3
DUMBBELL SUPINATED CURL 3
Week 4

DEADLIFT 3
OVERHEAD PRESS 3
CHEST-SUPPORTED T-BAR ROW 3
Full Body #2 LEG EXTENSION 3
CABLE FLYE 3
CRUNCH 3
DUMBBELL SKULL CRUSHER 3
DUMBBELL WALKING LUNGE 3
DUMBBELL INCLINE PRESS 3
REVERSE GRIP LAT PULLDOWN 3
Full Body #3 BARBELL HIP THRUST 3
SEATED FACE PULL 3
DUMBBELL LATERAL RAISE 3
LYING LEG CURL 3
Workout Exercise Working Sets
BACK SQUAT 3
DUMBBELL SEATED SHOULDER PRESS 3
SINGLE-ARM PULLDOWN 3
Full Body #1 BARBELL HIP THRUST 3
PEC DECK 3
5
 Full Body #1
REVERSE PEC DECK 3
CABLE LATERAL RAISE 3

Week 5
DEADLIFT 3
CLOSE-GRIP BENCH PRESS 3
DUMBBELL ROW 3
Full Body #2 DUMBBELL WALKING LUNGE 3
ASSISTED DIP 3
BICYCLE CRUNCH 3
SINGLE-ARM CABLE CURL 3
BACK SQUAT 3
BARBELL BENCH PRESS 3
NEUTRAL-GRIP PULLDOWN 3
Full Body #3 LYING LEG CURL 3
SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
STANDING CALF RAISE 3
Workout Exercise Working Sets
BACK SQUAT 3
DUMBBELL SEATED SHOULDER PRESS 3
SINGLE-ARM PULLDOWN 3
Full Body #1 BARBELL HIP THRUST 3
PEC DECK 3
REVERSE PEC DECK 3
CABLE LATERAL RAISE 3
Week 6

DEADLIFT 3
CLOSE-GRIP BENCH PRESS 3
DUMBBELL ROW 3
Full Body #2 DUMBBELL WALKING LUNGE 3
ASSISTED DIP 3
BICYCLE CRUNCH 3
SINGLE-ARM CABLE CURL 3
W
BACK SQUAT 3
BARBELL BENCH PRESS 3
NEUTRAL-GRIP PULLDOWN 3
Full Body #3 LYING LEG CURL 3
SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
STANDING CALF RAISE 3
Workout Exercise Working Sets
BACK SQUAT 3
DUMBBELL SEATED SHOULDER PRESS 3
SINGLE-ARM PULLDOWN 3
Full Body #1 BARBELL HIP THRUST 3
PEC DECK 3
REVERSE PEC DECK 3
CABLE LATERAL RAISE 3
Week 7

DEADLIFT 3
CLOSE-GRIP BENCH PRESS 3
DUMBBELL ROW 3
Full Body #2 DUMBBELL WALKING LUNGE 3
ASSISTED DIP 3
BICYCLE CRUNCH 3
SINGLE-ARM CABLE CURL 3
BACK SQUAT 3
BARBELL BENCH PRESS 3
NEUTRAL-GRIP PULLDOWN 3
Full Body #3 LYING LEG CURL 3
SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
STANDING CALF RAISE 3
Workout Exercise Working Sets
 BACK SQUAT 3
DUMBBELL SEATED SHOULDER PRESS 3
SINGLE-ARM PULLDOWN 3
Full Body #1 BARBELL HIP THRUST 3
PEC DECK 3
REVERSE PEC DECK 3
CABLE LATERAL RAISE 3
Week 8
DEADLIFT 3
CLOSE-GRIP BENCH PRESS 3
DUMBBELL ROW 3
Full Body #2 DUMBBELL WALKING LUNGE 3
ASSISTED DIP 3
BICYCLE CRUNCH 3
SINGLE-ARM CABLE CURL 3
BACK SQUAT 3
BARBELL BENCH PRESS 3
NEUTRAL-GRIP PULLDOWN 3
Full Body #3 LYING LEG CURL 3
SEATED FACE PULL 3
SINGLE-ARM ROPE TRICEP EXTENSION 3
STANDING CALF RAISE 3
PARD'S FUNDAMENTALS - FULL BODY SPREADSHEET
ing kilograms or type "lbs" if using pounds
ks not included)
kg

Reps / Duration Load (kg) RPE Rest

6 7 3-4min

8 7 3-4min

10 8 2-3min

10 7 2-3min

8 7 1-2min
10 8 1-2min

10 8 1-2min

5 7 3-4min

8 8 3-4min

12 8 2-3min

12 8 1-2min

12 8 1-2min
 12 7 1-2min

12 8 1-2min
10 8 2-3min
8 7 2-3min
10 8 2-3min
12 8 2-3min
12 8 1-2min
10 8 1-2min
10 8 1-2min
Reps / Duration Load (kg) RPE Rest
6 7 3-4min
8 7 3-4min
10 8 2-3min
10 7 2-3min
8 7 1-2min
10 8 1-2min
10 8 1-2min
5 7 3-4min
8 8 3-4min
12 8 2-3min
 12 8 1-2min
12 8 1-2min
12 7 1-2min
12 8 1-2min
10 8 2-3min
8 7 2-3min
10 8 2-3min
12 8 2-3min
12 8 1-2min
10 8 1-2min
10 8 1-2min
Reps / Duration Load (kg) RPE Rest
6 7 3-4min
8 7 3-4min
10 8 2-3min
10 7 2-3min
8 7 1-2min
10 8 1-2min
10 8 1-2min
5 7 3-4min
8 8 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
12 7 1-2min
12 8 1-2min
10 8 2-3min
8 7 2-3min
10 8 2-3min
12 8 2-3min
12 8 1-2min
 10 8 1-2min
10 8 1-2min
Reps / Duration Load (kg) RPE Rest
6 7 3-4min
8 7 3-4min
10 8 2-3min
10 7 2-3min
8 7 1-2min
10 8 1-2min
10 8 1-2min
5 7 3-4min
8 8 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
12 7 1-2min
12 8 1-2min
10 8 2-3min
8 7 2-3min
10 8 2-3min
12 8 2-3min
12 8 1-2min
10 8 1-2min
10 8 1-2min
Reps / Duration Load (kg) RPE Rest
8 8 3-4min
10 8 3-4min
12 9 2-3min
8 9 2-3min
15 9 1-2min
 15 9 1-2min
12 9 1-2min
3 8 3-4min
5 7 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
10 7 1-2min
12 8 1-2min
5 8 2-3min
10 8 2-3min
15 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
10 8 1-2min
Reps / Duration Load (kg) RPE Rest
8 8 3-4min
10 8 3-4min
12 9 2-3min
8 9 2-3min
15 9 1-2min
15 9 1-2min
12 9 1-2min
3 8 3-4min
5 7 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
10 7 1-2min
12 8 1-2min
 5 8 2-3min
10 8 2-3min
15 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
10 8 1-2min
Reps / Duration Load (kg) RPE Rest
8 8 3-4min
10 8 3-4min
12 9 2-3min
8 9 2-3min
15 9 1-2min
15 9 1-2min
12 9 1-2min
3 8 3-4min
5 7 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
10 7 1-2min
12 8 1-2min
5 8 2-3min
10 8 2-3min
15 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
10 8 1-2min
Reps / Duration Load (kg) RPE Rest
 8 8 3-4min
10 8 3-4min
12 9 2-3min
8 9 2-3min
15 9 1-2min
15 9 1-2min
12 9 1-2min
3 8 3-4min
5 7 3-4min
12 8 2-3min
12 8 1-2min
12 8 1-2min
10 7 1-2min
12 8 1-2min
5 8 2-3min
10 8 2-3min
15 8 2-3min
12 8 2-3min
15 8 1-2min
12 8 1-2min
10 8 1-2min
SHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
WIDTH GRIP
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER

BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND

SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,

CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY
BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
SHOULDERS DOWN (AVOID SHRUGGING).
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE

KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE

WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
 FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK),
DON'T YANK YOUR HEAD WITH YOUR ARMS
KEEP YOUR ELBOWS IN LINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO
LEAN FORWARD
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
PULL YOUR ARMS BACK AND OUT
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLYSQUEEZE YOUR SHOULDER
PULL YOUR ELBOWS
BALDES AND DOWN
STAY AND
FIRMIN,
ONUSE
THEABENCH
1.5X SHOULDER
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
WIDTH GRIP
TUCK ELBOWS AT AALLOW
DON'T 45° ANGLE,
YOURLEAN
SPINEYOUR TORSO FORWARD
TO ROUND
PRESS ALL THE WAY UP TO YOUR 15° TOES, STRETCH YOUR CALVES
DRIVE YOURATPINKY INTO
THE TO THE HANDLE
BOTTOM, DON'THARDER
BOUNCETHAN YOUR
BRACE YOUR
SQUEEZE LATS,GLUTES
YOUR CHEST TALL,
POINTER
TO HIPS
FINGER
KEEP HIGH,
YOUR PULLUPRIGHT,
TORSO THE SLACK
OUTYOUR
FOCUS
CLEAR OF
ONTHE BAROUT
HEAD PRIOR
SQUEEZING TO
YOUR
OF THEMOVING
SHOULDER IT OFF
WAY, PRESS THE
BLADES
UP ANDGROUND
TOGETHER
SLIGHTLY
AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
BACK
SHOULDERS DOWN (AVOID SHRUGGING).
 FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
KEEP YOUR ELBOWS SLIGHTLY MOVEBENT AT A CONSTANT ANGLE
FOCUS
WHILEON FLEXING YOUR
SQUEEZING YOURSPINE
PECS(ROUNDING
TO MOVE THE YOUR BACK),
WEIGHT
KEEP YOUR ELBOWS
DON'T YANK IN
YOURLINEHEAD
WITHWITHTHE TOP
YOUR OFARMS
YOUR HEAD,
10 STEPS EACH DON'T LET YOUR UPPER ARM MOVEYOUR TORSO
LEG. TAKE MEDIUM STRIDES, LET
USE ~45 DEGREE INCLINE. LEAN MIND MUSCLE CONNECTION WITH
FORWARD
PULL YOUR ELBOWS DOWN UPPER AGAINST
PECS YOUR SIDES, USE
TUCK YOUR CHIN SHOULDER
AND RIB CAGE DOWN,
WIDTH GRIPONLY MOVE YOUR
HIPS. USE A PADAND OUT
RAISE THE PULL YOUR
DUMBBELL ARMS
"OUT" BACK
NOT "UP", MIND MUSCLE
FOCUS ON CONNECTION
SQUEEZING YOUR WITHHAMSTRINGS
MIDDLE FIBERS TO MAKE THE
WEIGHT MOVE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,LATERALLYSQUEEZE YOUR SHOULDER
PULL YOUR ELBOWS
BALDES AND DOWN
STAY AND
FIRMIN,
ONUSE
THEABENCH
1.5X SHOULDER
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
WIDTH GRIP
TUCK ELBOWS AT AALLOW
DON'T 45° ANGLE,
YOURLEAN
SPINEYOUR TORSO FORWARD
TO ROUND
PRESS ALL THE WAY UP TO YOUR 15° TOES, STRETCH YOUR CALVES
DRIVE YOURATPINKY
THE TOINTO THE HANDLE
BOTTOM, DON'THARDER
BOUNCETHAN YOUR
BRACE YOUR
SQUEEZE LATS,GLUTES
YOUR CHEST TALL,
POINTER
TO HIPS
FINGER
KEEP HIGH,
YOUR PULLUPRIGHT,
TORSO THE SLACK
OUTYOUR
FOCUS
CLEAR OF
ONTHE BAROUT
SQUEEZING
HEAD PRIOR TO
YOUR
OF THEMOVING
SHOULDER IT OFF
WAY, PRESS THE
BLADES
UP GROUND
TOGETHER
AND SLIGHTLY
AS YOU
FOCUS ON PULL THE WEIGHT
SQUEEZING YOUR TOWARDS
BACK
QUADS TO YOU.
MAKEKEEPTHE YOUR
WEIGHT
KEEP YOUR SHOULDERS DOWN
ELBOWS SLIGHTLY (AVOID
MOVEBENT ATSHRUGGING).
A CONSTANT ANGLE
FOCUS
WHILEON FLEXING YOUR
SQUEEZING YOURSPINE
PECS(ROUNDING
TO MOVE THE YOUR BACK),
WEIGHT
KEEP YOUR ELBOWS
DON'T YANK IN
YOURLINEHEAD
WITHWITHTHE TOP
YOUR OFARMS
YOUR HEAD,
10 STEPS EACH LEG. LET
DON'T TAKE MEDIUM
YOUR UPPERSTRIDES,
ARM MOVE LET YOUR TORSO
USE ~45 DEGREE INCLINE. LEAN MIND MUSCLE CONNECTION WITH
FORWARD
PULL YOUR ELBOWS DOWN UPPER AGAINST
PECS YOUR SIDES, USE
TUCK YOUR CHIN SHOULDER
AND RIB CAGE DOWN,
WIDTH GRIPONLY MOVE YOUR
PULL YOUR HIPS. USEBACK
ARMS A PADAND OUT
 RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
FOCUS ON CONNECTION
SQUEEZING YOUR WITHHAMSTRINGS
MIDDLE FIBERS TO MAKE THE
WEIGHT MOVE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLY SQUEEZE YOUR SHOULDER
PULL YOUR ELBOWS
BALDES AND DOWN
STAY AND
FIRMIN,ONUSE
THEABENCH
1.5X SHOULDER
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
WIDTH GRIP
TUCK ELBOWS AT AALLOW
DON'T 45° ANGLE,
YOURLEAN
SPINEYOUR TORSO FORWARD
TO ROUND
PRESS ALL THE WAY UP TO YOUR 15° TOES, STRETCH YOUR CALVES
DRIVE YOURATPINKY INTO
THE TO THE HANDLE
BOTTOM, DON'THARDER
BOUNCETHAN YOUR
BRACE YOUR
SQUEEZE LATS,GLUTES
YOUR CHEST TALL,
POINTER
TO HIPS
FINGER
KEEP HIGH,
YOUR PULLUPRIGHT,
TORSO THE SLACK
OUTYOUR
FOCUS
CLEAR OF
ONTHE BAROUT
HEAD PRIOR
SQUEEZING TO
YOUR
OF MOVING
THESHOULDER IT OFF
WAY, PRESS THE
BLADES
UP GROUND
TOGETHER
AND SLIGHTLY
AS YOU
FOCUS ON PULL THE WEIGHT
SQUEEZING YOUR TOWARDS
BACK
QUADS TO YOU.
MAKEKEEPTHE YOUR
WEIGHT
SHOULDERS DOWN
KEEP YOUR ELBOWS SLIGHTLY (AVOID
MOVE SHRUGGING).
BENT AT A CONSTANT ANGLE
FOCUS
WHILE ON FLEXING YOUR
SQUEEZING YOURSPINE
PECS(ROUNDING
TO MOVE THE YOUR BACK),
WEIGHT
KEEP YOUR ELBOWS
DON'T YANK IN LINEHEAD
YOUR WITHWITHTHE TOP
YOUR OFARMS
YOUR HEAD,
10 STEPS EACH DON'T LET YOUR UPPER ARM MOVEYOUR TORSO
LEG. TAKE MEDIUM STRIDES, LET
USE ~45 DEGREE INCLINE. LEAN MIND MUSCLE CONNECTION WITH
FORWARD
PULL YOUR ELBOWS DOWN UPPER AGAINST
PECS YOUR SIDES, USE
TUCK YOUR CHIN SHOULDER
AND RIB CAGE WIDTHDOWN,
GRIPONLY MOVE YOUR
HIPS. USE A PADAND OUT
RAISE THE PULL YOUR
DUMBBELL ARMS
"OUT" BACK
NOT "UP", MIND MUSCLE
FOCUS ON CONNECTION
SQUEEZING YOUR WITHHAMSTRINGS
MIDDLE FIBERS TO MAKE THE
WEIGHT MOVE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
LATERALLY
START WITH YOUR NON-DOMINANT
SHOULDERS, KEEP YOUR TORSO ARM, UPRIGHT
MATCH REPS WITH
TUCK YOUR CHIN ANDDOMINANT
RIB CAGE DOWN,
ARM ONLY MOVE YOUR
KEEP YOUR SCAPULAE RETRACTED,
HIPS. USE A PADPULL YOUR INNER ELBOWS
TOGETHER (NOT YOUR HANDS)
 SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
LEAN AWAY FROM THE MACHINE,
CONNECTION ARMSDELTS
WITH REAR STRAIGHT OUT TO
BRACE YOUR LATS, CHEST TALL,SIDE
YOUR HIPS HIGH, PULL THE SLACK
SHOULDER WIDTH
OUT OF THE BAR GRIP,
PRIORTUCK YOUR ELBOWS
TO MOVING AGAINST
IT OFF THE YOUR
GROUND
BRACE ONTO A BENCH FOR SUPPORT,
SIDES PULL YOUR ELBOW
12 STEPS EACH LEG. AGAINST
TAKE MEDIUMYOUR STRIDES,
SIDES LET YOUR TORSO
TUCK ELBOWS AT A 45°LEANANGLE, LEAN YOUR TORSO FORWARD
FORWARD
FOCUS ON FLEXING AND ROTATING 15° YOUR SPINE, BRING YOUR
FACE AWAY FROM
LEFT ELBOW THE KNEE,
TO RIGHT CABLERIGHT
YOU ARE USING,
ELBOW TOKEEP
LEFT YOUR
KNEE
SIT BACK AND DOWN, 15° TOE FLARE,
ARM BEHIND YOUR TORSO DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLY SQUEEZE YOUR SHOULDER
PALMS FACING EACH
BALDES ANDOTHER. PULLON
STAY FIRM YOUR
THEELBOWS
BENCH AGAINST
FOCUS ON SQUEEZING YOURYOUR SIDES
HAMSTRINGS TO MAKE THE
PULLBEHIND
YOURWEIGHT
ARMS MOVEAND OUT
PULL YOUR ARM YOURBACKTORSO, DON'T MOVE YOUR
PRESS ALL THE WAY UP TOUPPERYOURARMTOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
LATERALLY
START WITH YOUR NON-DOMINANT
SHOULDERS, KEEP YOUR TORSO ARM, UPRIGHT
MATCH REPS WITH
TUCK YOUR CHIN ANDDOMINANT
RIB CAGE DOWN,
ARM ONLY MOVE YOUR
KEEP YOUR SCAPULAE RETRACTED,
HIPS. USE A PADPULL YOUR INNER ELBOWS
SWEEP THETOGETHER
WEIGHT OUT (NOTAND BACK,
YOUR MIND MUSCLE
HANDS)
LEAN AWAY FROM THE MACHINE,
CONNECTION ARMSDELTS
WITH REAR STRAIGHT OUT TO
BRACE YOUR LATS, CHEST TALL,SIDE
YOUR HIPS HIGH, PULL THE SLACK
SHOULDER WIDTH
OUT OF THE BAR GRIP,
PRIORTUCK YOUR ELBOWS
TO MOVING AGAINST
IT OFF THE YOUR
GROUND
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
SIDES
12 STEPS EACH LEG. AGAINST
TAKE MEDIUMYOUR STRIDES,
SIDES LET YOUR TORSO
TUCK ELBOWS AT A 45°LEANANGLE, LEAN YOUR TORSO FORWARD
FORWARD
FOCUS ON FLEXING AND ROTATING 15° YOUR SPINE, BRING YOUR
FACE AWAY FROM
LEFT ELBOW THE KNEE,
TO RIGHT CABLERIGHT
YOU ARE USING,
ELBOW TOKEEP
LEFT YOUR
KNEE
ARM BEHIND YOUR TORSO
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLY SQUEEZE YOUR SHOULDER
PALMS FACING EACH
BALDES ANDOTHER. PULLON
STAY FIRM YOUR
THEELBOWS
BENCH AGAINST
FOCUS ON SQUEEZING YOURYOUR SIDES
HAMSTRINGS TO MAKE THE
PULLBEHIND
YOURWEIGHT
ARMS MOVEAND OUT
PULL YOUR ARM YOURBACKTORSO, DON'T MOVE YOUR
PRESS ALL THE WAY UP TOUPPERYOURARMTOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
SIT BACK AND DOWN, 15° TOE Notes
FLARE, DRIVE YOUR KNEES OUT
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
LATERALLY
START WITH YOUR NON-DOMINANT
SHOULDERS, KEEP YOUR TORSO ARM, UPRIGHT
MATCH REPS WITH
TUCK YOUR CHIN ANDDOMINANT
RIB CAGE DOWN,
ARM ONLY MOVE YOUR
KEEP YOUR SCAPULAE RETRACTED,
HIPS. USE A PADPULL YOUR INNER ELBOWS
SWEEP THETOGETHER
WEIGHT OUT (NOTAND BACK,
YOUR MIND MUSCLE
HANDS)
LEAN AWAY FROM THE MACHINE,
CONNECTION ARMSDELTS
WITH REAR STRAIGHT OUT TO
BRACE YOUR LATS, CHEST TALL,SIDE
YOUR HIPS HIGH, PULL THE SLACK
SHOULDER WIDTH
OUT OF THE BAR GRIP,
PRIORTUCK YOUR ELBOWS
TO MOVING AGAINST
IT OFF THE YOUR
GROUND
BRACE ONTO A BENCH FOR SUPPORT,
SIDES PULL YOUR ELBOW
12 STEPS EACH LEG. AGAINST
TAKE MEDIUMYOUR STRIDES,
SIDES LET YOUR TORSO
TUCK ELBOWS AT A 45°LEANANGLE, LEAN YOUR TORSO FORWARD
FORWARD
FOCUS ON FLEXING AND ROTATING 15° YOUR SPINE, BRING YOUR
FACE AWAY FROM
LEFT ELBOW THE KNEE,
TO RIGHT CABLERIGHT
YOU ARE USING,
ELBOW TOKEEP
LEFT YOUR
KNEE
SIT BACK AND DOWN, 15° TOE FLARE,
ARM BEHIND YOUR TORSO DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLY SQUEEZE YOUR SHOULDER
PALMS FACING EACH
BALDES ANDOTHER. PULLON
STAY FIRM YOUR
THEELBOWS
BENCH AGAINST
FOCUS ON SQUEEZING YOURYOUR SIDES
HAMSTRINGS TO MAKE THE
PULLBEHIND
YOURWEIGHT
ARMS MOVEAND OUT
PULL YOUR ARM YOURBACKTORSO, DON'T MOVE YOUR
PRESS ALL THE WAY UP TOUPPERYOURARMTOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
Notes
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
LATERALLY
START WITH YOUR NON-DOMINANT
SHOULDERS, KEEP YOUR TORSO ARM, UPRIGHT
MATCH REPS WITH
TUCK YOUR CHIN ANDDOMINANT
RIB CAGE DOWN,
ARM ONLY MOVE YOUR
KEEP YOUR SCAPULAE RETRACTED,
HIPS. USE A PADPULL YOUR INNER ELBOWS
SWEEP THETOGETHER
WEIGHT OUT (NOTAND BACK,
YOUR MIND MUSCLE
HANDS)
LEAN AWAY FROM THE MACHINE,
CONNECTION ARMSDELTS
WITH REAR STRAIGHT OUT TO
BRACE YOUR LATS, CHEST TALL,SIDE
YOUR HIPS HIGH, PULL THE SLACK
SHOULDER WIDTH
OUT OF THE BAR GRIP,
PRIORTUCK YOUR ELBOWS
TO MOVING AGAINST
IT OFF THE YOUR
GROUND
BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW
SIDES
12 STEPS EACH LEG. AGAINST
TAKE MEDIUMYOUR STRIDES,
SIDES LET YOUR TORSO
TUCK ELBOWS AT A 45°LEANANGLE, LEAN YOUR TORSO FORWARD
FORWARD
FOCUS ON FLEXING AND ROTATING 15° YOUR SPINE, BRING YOUR
FACE AWAY FROM
LEFT ELBOW THE KNEE,
TO RIGHT CABLERIGHT
YOU ARE USING,
ELBOW TOKEEP
LEFT YOUR
KNEE
SIT BACK AND DOWN, 15° TOE FLARE,
ARM BEHIND YOUR TORSO DRIVE YOUR KNEES OUT
TUCK ELBOWS AT A 45° ANGLE,
LATERALLY SQUEEZE YOUR SHOULDER
PALMS FACING EACH
BALDES ANDOTHER. PULLON
STAY FIRM YOUR
THEELBOWS
BENCH AGAINST
FOCUS ON SQUEEZING YOURYOUR SIDES
HAMSTRINGS TO MAKE THE
PULLBEHIND
YOURWEIGHT
ARMS MOVEAND OUT
PULL YOUR ARM YOURBACKTORSO, DON'T MOVE YOUR
PRESS ALL THE WAY UP TOUPPERYOURARMTOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE