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INTERMEDIATE-ADVANCED
PUSH
PULL
LEGS
HYPERTROPHYPROGRAM
J E F F N I P P A R D
JE

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INTERMEDIATE-ADVANCED
HYPERTROPHYPROGRAM

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TABLEOFCONTENTS
ABOUTME
ABOUTME 4
ABOUTTHISPROGRAM
ABOUTTHISPROGRAM 6
KEYTERMS
KEYTERMS 9
ANATOMY
ANA
TOMY 11
11
FREQUENTLYASKED
FREQUENTLY
ASKEDQUEST
ASKEDQUESTIONS
QUESTIIONS
ONS 22
22
WARMUP
WARM UP 28
28
PULL/LEGS/PUSH
PULL
/LEGS/PU
/LEGS/PUSH-
SH-
-PROGRAM
PROGRAM-
-BLOCK
BLOCK1
1 31
31
PULL/LEGS/PUSH
PULL
/LEGS/PU
/LEGS/PUSH-
SH-
-PROGRAM
PROGRAM-
-BLOCK
BLOCK2
2 55
55
PROGRAMEXPLAINED
PROGRAMEXPLAINED 79
79
TRAININGVARIABLES
TRAINING
VARIABLE
VARIABLES
S 87

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ABOUTME
Throughhisinformative
Jeffisaprofessionaldrug-freebodybuilderandpowerlifter.Throughhisinformative
Jeffisaprofessionaldrug-freebodybuilderandpowerlifter.
andente
and
andentertaining
entertain
rtaining
ing Youtube
outubechannel
channelwhichhasgatheredafan-baseof
channel whichhasgatheredafan-baseofover800,000
whichhasgatheredafan-baseof over800,000
subscribers,Jeffaimstosharetheknowledgehehasgatheredthroughuniversity
educationandfieldexperiencewithotherswhoarepassionateaboutthescience
behindbuildingmuscle,losingfatandgettinghealthier.
HeearnedthetitleofMr.
Heearnedthetitleof Mr.JuniorCanadafornaturalbodybuildingin2012
JuniorCanadafornaturalbodybuildingin2012andasa
andasa
powerlifter,JeffheldtheCanadiannationalrecordforthebenchpressin2014.Asa
powerlifter,Jeffhasclaimeda502lbsquat,336lbbenchpressanda518lbdeadlift
withanalltimebestWilksscoreof446.

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trainingandcoaching.Jeffhascoachedwomen’sbikiniandmen’sbodybuilding
nationalandprovincialchampions,professionalnaturalbodybuildersand
nationalandprovincialchampions,professio nalnatural
nalnaturalbodybuilders
bodybuildersandnationally
andnationally
nationally
andIPFWorldsqualifiedrawpowerlifters.HehaspresentedseminarsonBlock
Periodization,concurrenttrainingand
Periodization,conc
eriodization,concurrenttrainingandnutritionand
nutritionandtrainingfor
trainingfornaturalbodybuilding
naturalbodybuilding
inacademicsettingsincludingthe2014OnlineFitnessSummitandattheUniversity
inacademicsettingsincludingthe2014OnlineFitnessSummitand attheUniversity
ofIowa.HehasaspirationsofcompletingaPhDinexercisescienceorarelatedfield.
JeffcurrentlylivesinKelowna,CanadawhereheisproducinginformativeYouT
JeffcurrentlylivesinKelowna,Canadawhereheisproduc inginformativeYouTube
ube
videos
video
videosand
sand
and podc
podcasts
astswhilepreparingforhisnextcompetitionseasoninnatural
podcastswhilepreparingforhisnextcompetitionseasoninnatural
bodybuildingin2019.

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ABOUTTHISPROGRAM
WHAT THIS
THISPROGRAMIS
THISPROGRAMIS
Theprimarygoalofthisprogramistomaximizemusclehypertrophyforindividuals
intheintermediate-advancedstageoftrainingadvancement.T
intheintermediate-advancedstageof trainingadvancement.Thesecondarygoalof
hesecondarygoalof
thisprogramistoincreasegeneralstrengthonfundamentalcompoundmovements
thatinvolvelargemusclemasses.It’sdifficulttopindownexactlywhat“intermediate-
advanced”meansintermsofaspecifictrainingageduetothefactthattraining
yearsinthegymarenotequalacrossindividuals.Forexample,somefolksmayhave
spent10yearstraininginthegym,butthattimemayonlyactuallybe
spent10yearstrainingin thegym,butthattimemayonlyactuallybe“worth”1or
“worth”1or

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youwillbenefitfromthisprogram.Ifyou’vebeentrainingwithoutadequatestructure
forevenafewmonths,itdoesn’tmatterhowlongyou’vebeeninthegym,this
programwillgetyouontherighttrack.
Beforewediveintothenutsandboltsoftheprogramitself,Iwanttofirstmakeit
clearwhatthistrainingmanualisintendedtoaccomplish.A
clearwhatthistrainingmanualis intendedtoaccomplish.AsI’llallude
sI’llalludetothroughout
tothroughout
thedocument,thisprogramisdividedintotwo8-weektrainingblocks,eachwitha
specificprimaryaim.
BLOCK1
BLOCK1FOCUSESONTWOMAINGOALS:
BLOCK1FOCUSESONTWOMAIN GOALS:
1.Completemasteryofexerciseexecution.Thisnotonlymeansperformingthe
exercisewithstandardandpropertechniqueforsafetypurposes,butalso
honinginonthemostoptimalwaytoengagethemuscleswearetargeting.
2.Developmentofalargeworkcapacityandhighvolumetolerance.Thiswork
capacitywillsetusupforsuccessinBlock2oftheprogram,wherevolumeis
decreasedasintensity(effort)isincreased.

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WHAT THIS
THISPROGRAMISN’T
THISPROGRAMISN’T
Ifyou’vebeeninthegymlessthan1-2
Ifyou’vebeenin thegymlessthan1-2years,I’drecomm
years,I’drecommendrunningthroughmy
endrunningthroughmy
FundamentalsHypertrophyProgram
FundamentalsHypertrophyProgramatleastoncebeforeadvancingtothisroutineto
atleastoncebeforeadvancingtothisroutineto
ensurethatyouhavealreadyestablishedanadequatestrengthandtechniquebase
beforejumpingintothemoreadvancedprogrammingmethodsusedhere.
ThisLegsPushPullTrainingProgramisnotintendedtobeanall-inclusiveresource
forallthingstrainingrelated.Iinitiallywrotethisdocumentasasupplemental
forallthingstrainingrelated.Iinitiallywrotethisdocumentasa supplemental
resou
resourceto my ScienceAppliedYouT
resourcetomy
rcetomy Scie
Science
ScienceA
nceAA ppliedYouT
ppliedYouTubeSer
ubeSeries
ubeSer iesandmy
iesandmy FundamentalsYouTube
Fundamen
FundamentalsYouTu
talsYouTube
be
Series,meaningthattherewillbeinformationcoveredintheseriesthatwon’tbe
Series ,meaningthattherewillbeinformationcoveredintheseriesthatwon’tbe
recapitulatedhere.
Atthetimeofthiswriting,IplantoreleaseTheFundamentalsBook(titlesubjectto
change)laterin2018orearly2019whichwillcoveranythingand
change)laterin2018or early2019whichwillcoveranythingandeverythingtraining
everythingtraining
relatedfromAtoZ.Themainpurposeofthisprogramistoprovideatangible,
actionableroutinethatcanbeexecutedwithouthavingtounderstandallofthe
actionableroutinethatcanbeexecutedwithouthavingtounderstandallof the
underpinningsofmyprogrammingscienceandphilosophy.Besuretosignupfor
my mailinglisttobethefirsttogetthebookwhenitdrops!
mailinglisttobethefirsttogetthebookwhenitdrops!
mailinglist
mailinglist

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KEYTERMS
DB:Dumbbell
LSRPE:LastsetRPE
PROGRESSIVEOVERLOAD: Thegradualincreaseofstressplacedupon
th
the
ebo
bod d
du
urin
rin e
exe
xerc
rcis
ise
etra
train
inin
in .
.In
Int
tra
rain
inin
in co
conte
text
xtss t
th
his
is enera
nerall
ll in
invo
volv
lve
es

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EFFORT:Howhardyouarepushingthesetrelativetofailure.MeasuredwithRPEor
%1RM
LOAD: Theweightoftheexternalresistance
INTENSITY:Effortandload
VOLUME:Totalamountofworkperformed.Usuallyapproximatedassetsxrepsx
load
FREQUENCY:How
Howoftenyou
oftenyou
oftenyou direc
directlytrain
directlytrainagivenmuscleper7
tlytraina
agive
given
nmuscleper7days
days
HYPERTROPHY:Thegrowthof(muscle)tissue
AMRAP:Asmanyrepsaspossible(withgoodform).Oftenperformedasatestto
determinemaxstrength
PRIMARYEXERCISE: Mainheavycompoundmovementsthatinvolvealarge
musclemass(ForExample:squats,benchpressesanddeadlifts)
SECONDARYEXERCISE:Compoundexerciseswhichinvolvelessmusclemass
(ForExample:cablerows,lunges,hipthrusts,militarypresses,pull-ups,etc.)
TERTIARYEXERCISE: Isolationmovementsinvolvingonlyonejointandprimarily
targetingasinglemuscle–theseareusuallyusedtoisolateaspecific,smallermuscle
targetingasinglemuscle–theseareusuallyused toisolateaspecific,smallermuscle
ortogeneratemetabolicstress

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FUNCTIONALANATOMY
It’simportanttounderstandthefunctionalanatomyandbiomechanicsofthe
mainmuscleswe’llbetargetingbeforewecanunderstandhowtobesttrainthem.
Functionalanatomydetermineswhatmusclescando.Therearetwothingsto
considerwhenlookingatamuscle’sfunctionalanatomy–originandinsertion.

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Figure1A:TheMain
:TheMain Post
:TheMainPost
PosteriorMuscles
eriorMuscles Figure1B:TheMainAnteriorMuscles
Figure2:QuadricepsAnatomy
QUADRICEPS: Thequadriceps(“quads”forshort)are
comprisedoffourmuscles,oftenreferredtoas“heads”:the
 “  ”   “  ”

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HAMSTRINGS:Thehamstringsare
actuallyacomplexoffourmuscles:
semimembranosus,semitendinosus,and
bicepsfemoris(whichconsistsofalong
headandashorthead).Thehamstrings
collectivelyacttobothflextheknee(take
thelegfromastraightenedpositiontoa
bentposition,asinalegcurl)andextend
thehip(pushingyourhipsforward,asina
deadlift).
ORIGIN: Thesemitendinosus,
semimembranosus,andlongheadofthe
bicepsfemorisoriginateontheischial
tuberosity.Theshortheadofthebiceps

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GLUTEALS: Thegluteals(or“glutes”)arealsoa
Thegluteals(or“glutes”)arealsoacomplexofmusclesconsistingofthe
complexofmusclesconsistingofthe
gluteusmaximus,gluteusmedius,andgluteusminimus.Asthenamesuggests,the
gluteusmaximusisthelargestofthethree,followedbythegluteusmedius,andthe
smallestgluteusminimus.Thegluteusmaximushasmultipleoriginsincludingthe
smallestgluteusminimus.Thegluteusmaximushasmultipleorigins includingthe
pelvis,sacrum,coccyx,andthoracolumbarfasciaand
pelvis,sacrum,coccyx,andthoracolumbarfasciaandmultipleinsertionsincluding
multipleinsertionsincluding
theupperfemurandITband.Becauseofthis,itisableto
theupperfemurandITband.Becauseof this,itisabletoperformawidevarietyof
performawidevarietyof
functions,butprimarily:
-Hipextension
-Hipextension(push
(pushyour
yourhips
hipsforward)
forward)
-Hipabduction
-Hipabduction(move
(moveyour
yourthigh
thighaway
awayfrom
fromthe
themidline)
midline)
-Hipexternal
-Hip externalrotation
rotation(rotating
(rotatingyour
yourthigh
thighbone
boneoutwards)
outwards)
-Posterior
-P
Posteriorpelvic
osterior pelvictilt
tilt(tuckin
(tucking
gyour
yourbutt
butt“in”)
“in”)
Thesmallerglutemediusstilloccupiesaheftyportionoftherearhipmusculature
Thesmallerglutemediusstilloccupiesaheftyportionofthe rearhipmusculature
andfunctionsprimarilyasastabilizerduringdynamicmovementandasahip
abductor.Itoriginatesonthepelvisandinsertsonthefemur.Itismosteffectively

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PECTORALIS:Thereare
twopectoralismuscles
(pecsforshort)locatedon
yourchest:thepectoralis
majorandthepectoralis
minor.Thepectoralis
majorcanbedividedinto
twoheads:theclavicular
heador“upperchest”
(whichoriginatesatthe
clavicle)andthesternal
heador“lowerchest”
(whichoriginatesatthe
sternum).Thepecsact
Figure5:PectoralAnatomy toadducttheupperarm

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BACK: Thebackis
comprisedofamassiveweb
ofmuscles,soforthesakeof
simplicitywewillonlylook
atthelargestbackmuscles.
Thelatissimusdorsi(latsfor
short)isabigmusclewhich
short)isabig musclewhich
runsfromjustunderneath
runsfromjustunderneath
yourarmpitalltheway
downtothebottomofyour
back.Thelatsprimarily
back.Thelatsprimarilyactto
actto
extendtheshoulder(bring
yourupperarmdownward)
yourupperarm downward)
andadducttheshoulder
(movingyourelbows

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LATS:
ORIGIN::Illiaccrestand
thoracolumnar
thoracolumnarfascia
fascia
INSERTION:Humerus
EXERCISES: Supinatedpulldowns,
chest-supportedT-barrow,seated
  
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BICEPS: Thebicepsbrachiiareatwo-headed
musclecontainingalongheadandashorthead.
Theycollectivelyacttoflextheelbows(bring
theelbowfromastraightenedpositiontoabent
position),andsupinatethewrist(twistthepinky
upwards).Thebrachialis,whichrunsunderneaththe
bicepsbrachii,isalsoastrongelbowflexor.
Figure8:BicepsAnatomy ORIGIN: coracoidprocess,supraglenoidtubercle

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DELTOIDS:Thedeltoids(ordeltsforshort)are
comprisedof3differentheads,theanteriordeltoid
(the“front”delt),thelateraldeltoid(alsoknownasthe
“middle”delt,andoftenmistakenlycalledthe“medial
delt”),andtheposteriordelt(alsoknownasthe“rear”
delt”),andtheposteriordelt(alsoknownas the“rear”
delt).Theanteriordeltactstoflextheshoulder(raisethe
armup),thelateraldeltactstoabducttheupperarm
armup),thelateraldeltactsto abducttheupperarm
(raiseyourupperarmoutdirectlytoyoursides),and
(raiseyourupperarmout directlytoyoursides),and
theposteriordeltactstoabducttheshoulder(pullthe
theposteriordeltactstoabduct theshoulder(pullthe
     
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ORIGIN:Crestofpubis
INSERTION:Xiphoidprocess
EXERCISES: Crunches,planks
CALVES: Thecalvesareacomplexconsistingoftwo
muscles–thegastrocnemius(orgastrocforshort)
andthesoleus.Thegastrocnemiusisthebigmuscle
underneaththebackofyourkneeandthesoleusisa

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FOREARMS: Thewebofmusculature
oftheforearmsperformafewprimary
functions:wristflexion,wristextension,
wristsupination,andelbowflexion.Wrist
flexionispullingyourpalmtowards
flexionispullingyourpalm towards
yourinnerelbow;wristextensionisthe
opposite:pullingyourpalmawayfrom
opposite:pullingyourpalm awayfrom
yourinnerelbow;wristsupinationis
rotatingyourhandsuchthatyourpinky
     
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2: Howmuchmuscle
HowmuchmusclecanIe
canIe xpecttogain?
A: Howyourespondtotrainingwillbelargelydeterminedbygeneticfactors.
A: Howy
Howyou
our
respondtotrainingwillbelargelydeterminedbygeneticfactors.As
As
aroughballparkestimateforuntrainedmaleindividuals,1-2lbsofmusclegain
aroughballparkestimateforuntrainedmaleindividuals,1-2lbs ofmusclegain
permonthisreasonable(12-24lbsofmusclegainedinyourfirst
permonthisreasonable(12-24lbsof musclegainedinyourfirstyear).F
year).Forearly
orearly
           

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requiredforhypertrophytooccur,buttheassociatedmuscledamagemightplaya
roleinhyper
rolein
roleinhypertrophy
hypertroph
trophyy [3]
[3].Withthatsaid,themaingoaloftheprogramistoestablisha
.Withthatsaid,themaingoaloftheprogramistoestablisha
strengthfoundation,nottogetyoufeelingsore.Infact,reducedsorenessovertime
indicatesthatyourbodyisadaptingandrecove
indicatesthatyourbodyisadaptingand recovering,whichisactuallyagoodthing
ring,whichisactuallyagoodthing
 

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recommendedforoptimalprogress,butsomeprogresscanstilloccuratcaloric
maintenanceandeveninacaloricdeficit.
maintenanceandevenina caloricdeficit.
8:Thewarm upisn tenoughforme.CanIaddto it?
            

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13.Whataretheblankboxesinthemiddleofeachprogramfor?
A: Theyareforyoutotrackyourweightseachweek,so
Theyare
Theyarefor
foryoutotrackyourweightseachweek,soyoucanfocusonstrength
youcanfocusonstrength
progressionfromweek1toweek8ofeachblock.Ofcourse,thiswillonlyworkifyou
printtheprogramout.Theotheroptionwouldbetokeepanotebookandsimply
                

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JE FF NI PPAR D’ S
WEEK3: DAYS1-3
BLOCK2
8WEEKPEAKINGPHASE
LEGS #1  SE TS

TS  REPS  RPE/%1RM  RES T  1  2  3  4  NO T
TE
ES  LSRPE
DE
DEEA
AD
ADL
DLLIIF
IFT
FT 5 3 8
80
0%
0% 3
3---4
4M
4MI
MIN
IN B
BRRRA
AC
ACE
CE YYO
OU
OU
UR
R LA
LAT
ATS
TSS,, C
CH
H
HEES
ESSTT TA
TAL
A LLLLL,, HI
H IIP
PPSS HI
H IIG
G
GH
H,
H, P
PU
UL
ULLLL TH
THE
H
 E SL
SLA
LAC
ACK
CK O
OU
 UT
UT O
OF
 F TH
TH
HE
 E BA
BAR
AR P
PR
R
RIIIO
O
ORR
TOMOVINGITOFFTHEGROUND
TTEEEM
M
MPP
POOB
BA
 AC
AC
CK
K SSQ
QU
QUA
UA
ATT 2 6 6
65
5%
5% 3
3---4
4M
4MI
MIN
IN FFU
UL
ULLLL 2-
2-S
-SE
SEC
EC
COO
ON
N
ND
D LLO
OW
OW
WEEER
R
RIIN
INNG
GPPH
HA
HAS
ASE
SE.
E. SI
SIT
IT BA
BAC
AC
CK
K AN
AN
ND
DDDO
O
OWW
WN
N
N,, 15
15°
5° TO
TO
OEE FFL
LA
LAAR
R
REE,
E, DDR
R
RIIIVVVEE
YOURKNEESOUTLATERALLY
ROUND-BACKDUMBBELL45° 2 20
20  8 1
1---2
2
2M
MI
MIN
IN U
UPPPP
PE
PEER
RBBA
AAC
CK
CK R
RO
OU
OUN
UN
ND
D
DEEED
D
D,, D
DR
R
RIIIVVVEE YYO
O
OU
U
URR HI
H IIP
PPSS IN
INT
N
 TO
TO TH
THE
HE P
PA
AD
AD LI
LIIK
K
KEE A HI
H IIP
P TH
TH
HR
RU
RU
USSSTT
1 HYPEREXTENSION
Y SSM
M
MIIITTH
TH M
MA
AC
ACH
CHI
HIIN
N
NEE RE
REV
E VE
VER
ER
RSSSEE LLU
UN
U N
NG
G
GEE 2 1
15
5 9 1
1---2
2M
2MI
MIN
IN SI
SIT
IT B
BAAC
A CK
CK
K,, ST
STA
TA
ARRRTT W
WIIT
ITH
TH YYO
OU
O UR
UR WE
WEA
EAK
AKKEEER
R LE
LEEG
G
A
D ENHANCED-ECCENTRICLEG 2 12
12 9 1
1---2
2
2M
MI
MIN
IN HA
HAV
AVVEE A TR
TRA
R AI
AIN
INI
NIIN
N
NG
GPPA
A
AR
RT
RTN
TN
NEEER
RPPU
US
USH
SH D
DO
O
OWW
WN
NOON
 N TH
TH
HE
 EP
PA
AD
AD DU
DUR
UR
RIIN
INNG
G TH
TH
HE
 E EC
ECC
CCE
CEEN
NT
NTR
TRRIIIC
C
EXTENSION
ENHANCED-ECCENTRICLYINGLEG 2 12
12 9 1
1---2
2
2M
MI
MIN
IN HA
HAV
AVVEE A TR
TRA
R AI
AIN
INI
NIIN
N
NG
GPPA
A
AR
RT
RTN
TN
NEEER
RPPU
US
USH
SH D
DO
O
OWW
WN
NOON
 N TH
TH
HE
 EP
PA
AD
AD DU
DUR
UR
RIIN
INNG
G TH
TH
HE
 E EC
ECC
CCE
CEEN
NT
NTR
TRRIIIC
C
CURL
LLA
A
ATTTEEER
RA
RA
ALL B
BA
AN
AN
ND
DWWA
A
ALLLK
K 2 1
15
5 8 1
1---2
2M
2MI
MIIN
N O
ORR MA
M AC
AC
CH
HI
HIN
INE
NE HI
HIIP
PAAB
B
BDDU
DUC
UCT
CTI
TIIO
O
ONN
N,, FFO
O
OC
 C
CU
US
US O
ON
N D
DR
R
RIIIVVVIIN
INNG
G YYO
OU
O
 UR
UR KN
KN
NEEE
EES
ES O
OU
UT
UT
TTEEM
EM
MP
P
PO
O SST
TTA
AN
AN
ND
D
DIIIN
NG
NG CA
C A
ALLLFF R
RA
A
AIIISSE
SE 3 8 8 1
1---2
2M
2MI
MIN
IN 2-
2-S
-SE
SEC
EC
CO
ON
ON
ND
D LLO
OW
OW
WE
EER
R
RIIN
INNG
GPPH
 HA
HAS
ASE
SE.
E. P
PR
R
REES
ESS
SS AL
ALLLL TH
TH
HE
EWWA
 AY
AY U
UP
 P TO
TO YO
YOU
OU
URR TO
TO
OEES
ES,
S, ST
STR
TRREEETTC
TCH
CH
YOURCALVESATTHEBOTTOM,DON'TBOUNCE
TOTALSETVOLUME: 15
TOTALTRAININGTIME:
PUSH #1  SE TS

TE
ES  LSRPE
B
BA
A
ARRB
RB
BEEELLLLL B
BE
 EEN
NC
NCH
CH PR
P R
REEESSS
SS 2 8 7
77
7
7...5
5%
5% 2
2---3
3M
3MI
MIN
IN TU
TU
UCC
CK
K EL
ELLB
B
BOO
OWW
WSS A
AT
T A 45
4 5°
5° AN
A N
NG
G
GLLLEEE,, KE
K EE
EEP
EP YO
YO
OU
U
URR SC
SCA
CAP
APU
PUL
ULA
LAE
AE R
RE
 EETTTR
R
RA
AC
ACT
CTE
TED
ED AN
A N
ND
D DE
D EEP
P
PR
R
REES
ESS
SSE
SED
ED
AR
ARN
RNO
NO
OLLLD
D PR
PR
REEESSS
SS 2 1
12
2 9 1
1---2
2
2M
MI
MIN
IN SSTTA
TAARR
RTT YYO
O
OUU
URR SH
SHO
HOU
OU
ULLLD
DE
DEER
R
RSS IN
INT
N
 TE
TEER
RN
RNA
NAL
ALLLLLY
YRRO
O
OTTA
TAT
ATE
TED
EDD,, G
GR
RA
RAD
ADU
DUA
UAL
ALLLLLY
Y EX
EXT
XTE
TEER
RN
RN
NA
AL
ALLLLLY
YRRO
O
OTTA
TAT
ATE
TE
THEMASYOUPRESSUP
C
CLLO
LOOSSSEEE---G
G
GR
R
RIIIP
P SSM
M
MIIITTH
TH M
MA
A
AC
C
CHH
HIIIN
NE
NE PR
PR
REEESSS
SS 2 1
15
5 9 1
1---2
2M
2MI
MIN
IN SH
SH
HO
OU
OU
ULLLD
DE
DEER
R WI
W ID
IDT
DTTH
HGGR
R
RIIIP
P, EL
ELLB
B
BOO
OWWS
WS D
DO
O
OWW
WN
N AT
AT YYO
O
OU
U
URR SI
SID
IDE
DES
ES
2 LO
LO
OWW-
W-T
-TTO
O-
O-H
-HI
HIIG
GH
GH C
CA
 AB
AB
BLLLEE FL
FLLYYE
YE 2 15
15
5---2
2
20
0 1
10
0 1
1---2
2M
2MI
MIN
IN SSTTTA
A
ARR
RTT EX
EXT
XTE
TEER
R
RN
N
NA
A
ALLLLLLYY R
RO
 OT
OTA
TAT
ATE
TEED
D WI
W
 IT
ITH
TH YO
YO
OU
UR
UR EL
ELLB
B
BOO
OWW
WSS D
DO
O
OWW
WN
N AN
AN
NDDO
OU
UUTT,
T, PPU
UL
ULLLL YYO
OU
OUR
UR
Y ELBOWS(NOTH
ELBOWS(NOTHANDS)UPAND
HANDS)UP
ANDS)UPA ANDINWHILESLIGHTLYINTERNALLY
NDINWHILESLIGHTLY
INWHILESLIGHTLYINTERNALLYROTATINGYOUR
INTERNALLYROTATINGYOUR
ROTATINGYOUR
A SHOULDER
D
BA
BAR
ARB
RB
BEEELLLLL FL
FLO
LOO
OO
OR
R SK
S KU
KU
ULLLLL C
CR
 RU
RU
USSSH
H
HE
ER
ER 2 8
8---1
1
10
0 9 1
1---2
2M
2MI
MIN
IN P
PR
R
RO
O
OTTR
TRA
RAC
ACT
CT YYO
O
OU
UR
UR SH
S H
HOO
OUU
ULLLD
DE
DEER
R
RSS,
S, KE
K EE
EEP
EP YO
YOU
OUR
UR EL
E LLB
B
BOOW
OWS
WS IN
IN
NLLLIIN
INNEE W
WI
 IITTH
TH YO
YOU
OU
URRH
HE
 EA
EAD
AD
D,, O
ON
NNLLLY
Y
MOVEATTHEELBOWJOINT
EG
EG
GY
YYP
P
PTTTIIIA
AN
AN LLA
A
ATTTEEER
RA
RA
ALL RA
RA
AIIISSE
SE 2 12
12-
2--1
1
15
5 8 1
1---2
2M
2MI
MIN
IN LE
LEA
EAN
AN AW
AW
WA
AY
AY FFR
R
RO
O
OMM TH
TH
HE
 E CA
CA
ABB
BLLE
LEE,, FFO
O
OCC
CUUS
US O
ON
 N SQ
SQU
QUE
UEE
EEZ
EZI
ZIN
IN
NG
G YYO
OU
OUR
UR DE
DEELLT
LTS
TS
RO
RO
OPP
PEE OV
O VE
VEER
RH
RH
HEEEA
AD
AD TTR
RRIIIC
C
CEEP
EP
PSS EX
EXT
XTE
TEEN
NS
NSSIIIO
O
ONN 2 12
12-
2--1
1
15
5 9 1
1---2
2M
2MI
MIN
IN FFO
O
OCCU
CUS
US O
ON
 N SST
TTR
R
REET
ETTC
CH
CHI
HIN
IN
NG
G YYO
O
OUU
URR TR
TRRIIC
ICE
CEP
EP
PSS AT
A T TH
THE
HE B
BO
OOTTT
TTO
TO
OM
MOOF
 F TH
TH
HEE M
MO
O
OV
VVEEM
EME
MEN
ENT
NT
H
HA
AN
AN
NG
G
GIIIN
NG
NG LLEEG
EG R
RA
A
AIIISSE
SE 3 6 7 1
1---2
2
2M
MI
MIN
IN FFO
O
OCCU
CUS
US O
ON
N FFLLLEEX
E XI
XIN
INNG
G YYO
O
OU
U
UR
R SP
SP
PIIN
INE
NE
PULL #1  SE TS

TE
ES  LSRPE
1 AR
ARM
RM LA
LA
ATT PU
PU
ULLLLLL---IIIN
N 2 15
15
5---2
2
20
0 5 1
1---2
2M
2MI
MIN
IN LI
LIIG
G
GH
HT
HT SE
SEETTS
TSS,, DR
D R
RIIIVVVEE EL
ELLB
B
BO
OW
OW D
DO
 OW
OW
WNN AN
AN
ND
D IN
IN
 TO
TO
OW
WA
WA
ARR
RD
D SI
SIID
DE
DE,
E, LA
LA
ATTE
TEER
RA
RAL
ALLLLLY
Y FFL
LE
LEX
EX IN
INT
N
 TO
TO TH
THE
HE
DIRECTIONOFPULL
P
PUU
ULLLLL-
L-U
-UP
UP 3 1
12
2 9 2
2--3
-3M
3MI
MIN
IN AD
AD
DD
D WE
WEI
E IIG
G
GH
HT
HT O
ORR US
USE
SE AS
ASS
SSI
SIS
ISSTTTA
AN
ANNC
CE
CE AS
AS NE
NEE
EED
EDE
DEED
D
D
DU
U
UMM
MBB
BB
B
BEEELLLLL ON
O NE
NEE--A
-AR
ARM
RM RO
R OW
OW 3 6
6---8
8 9 1
1---2
2M
2MI
MIN
IN B
BR
RA
RAAC
CE
CE WI
W IT
ITH
TH YYO
O
OU
U
URRN
NO
O
ONN-
N-W
-W
WO
O
ORR
RK
KI
KIN
IN
NG
GAAR
R
RM
M,
M, P
PU
UL
ULLLL YYO
O
OU
UR
UR A
AR
RM
RMS
MS BA
B AC
ACK
CK AT
AT YYO
OU
OUR
UR SI
SID
ID
DEES
ES
3 CHEST-SUPPORTEDT-BARROWW/ 3 10
10
0---1
1
12
2 9 1
1---2
2M
2MI
MIN
IN SE
SEEEE SC
SCI
C IE
IEEN
N
NC
CCEE A
AP
P
PP
P
PLLLIIE
IEEDD YT
YT SE
SEER
R
RIIE
IES
ES FFO
O
OR
 R VVIID
IDE
DEEO
OOON
N TH
THI
H IS
IS
Y BAND
A LO
LO
OW
W
W---TTTO
O-
O-H
-HI
HIIG
GH
GH R
RE
 EEV
VE
VEER
R
RSSSEE FL
F LLY
YE
YE 3 12
12
2---1
1
15
5 9 1
1---2
2
2M
MI
MIN
IN TH
THI
HIS
IS IS
IS A C
CR
RRO
O
OSSS
SS BBE
 EETTTW
W
WEEE
EEN
EN A SH
S H
HRR
RU
U
UGG
G,, A R
RO
 OW
OW
W,, AN
A N
ND
D A R
RE
 EEV
VVEEER
RS
RSE
SE CA
C A
ABB
BLLE
LE FFL
LLYY -SC
S CA
CA
AP
PU
PUL
ULA
LAR
AR
D
RETRACTION&UPWARDROTATION,
RETRACTION&U PWARDROTATION,A ABDUCTIONOF
BDUCTIONOFTTHEHUMERUS
HEHUMERUS
RO
RO
OP
P
PEE U
UP
P
PRR
RIIIG
G
GH
H
HTT RO
RO
OWW 3 2
20
0 9 1
1---2
2M
2MI
MIN
IN FFO
OC
OC
CU
US
US O
ON
 N SQ
SQ
QU
UE
UEE
EEZ
EZI
ZIN
INNG
G TH
THE
HE UP
UPPP
PE
PEER
R TR
TRRA
A
AP
PS
PS AT
AT TTH
H
HE
 E TO
TO
OP
 P AN
AN
ND
D IIN
N
NI
 IT
ITI
TIA
IAT
ATI
TIN
INNG
G TH
TH
HE
E
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BLOCK2

TE
ES  LSRPE
B
BAAC
ACK
CK SSQ
Q
QU
UA
UA
ATT 4 4 7
77
7
7...5
5
50
0
0%
% 3
3---4
4M
4MI
MIN
IN SI
SIT
IT B
BA
AC
ACK
CK AN
AN
ND
DDDO
O
OWW
WN
N
N,, 15
15°
5° TO
TO
OE
 E FFLLA
LA
AR
R
REE,
E, DDR
R
RIIIVVVEE YYO
O
OU
U
URR KN
KNE
NEE
EES
ES O
OU
 UT
UT LA
LAT
ATE
TEER
R
RA
AL
ALLLLLY
Y
RO
RO
OMM
MA
AN
ANI
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BI IIC
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BLOCK2
LEGS/PUSH/PULL
PROGRAM
WEEK
4

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BLOCK2

TE
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DE
DEEA
AD
ADL
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82
2
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BLOCK2

TE
ES  LSRPE
B
BAAC
ACK
CK SSQ
Q
QU
UA
UA
ATT 4 5 7
77
7
7...5
5
50
0
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SIT
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BA
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AN
ND
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N
N,, 15
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TO
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UT LA
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15
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12
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DON'TBOUNCE

TE
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A
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P R
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D DE
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4, 4 7
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7
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D IIP
P 3 8
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G
GLLLEEE,, LE
LEA
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BLOCK2
LEGS/PUSH/PULL
PROGRAM
WEEK
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BLOCK2

TE
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DE
DEEA
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BLOCK2

TE
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QU
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TOTALSETVOLUME: 18 TOTALTRAININGTIME:

TE
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19
TOTALSETVOLUME: TOTALTRAININGTIME:

TE
ES  LSRPE
SI
SIIN
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DO
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12
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3
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W
WN
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ND
D
IN
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BLOCK2
LEGS/PUSH/PULL
PROGRAM
WEEK
6

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BLOCK2 8WEEKPEAKINGPHASE

TE
ES  LSRPE
DE
DEEA
AD
AD
DLLI
LIIFFFTT 5 3 85
85
5..0
.0%
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3---4
4M
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N BR
BR
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TE
ES  LSRPE
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BLOCK2

TE
ES  LSRPE
B
BAAC
ACK
CK SSQ
Q
QU
UA
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80
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ON
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Y
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
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BLOCK2
LEGS/PUSH/PULL

PROGRAM
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BLOCK2

TE
ES  LSRPE
D
DE
EEA
A
ADD
DLLLIIIFFT
FT 5 3 8
85
5
5..0
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% 3-
3-4
-4
4M
MI
MIIN
N BR
BR
RA
A
AC
C
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OU
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CH
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CK
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ATT 2 6 70
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BLOCK2

TE
ES  LSRPE
B
BAAC
ACK
CK SSQ
Q
QU
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82
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5
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Y
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
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BLOCK2
LEGS/PUSH/PULL

PROGRAM
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BLOCK2

TE
ES  LSRPE
DE
DEEAAD
ADDLLLIIIFFFTT  1 RP
RPE
PE 9 TE
TEESSSTT 90
90 % 3-
3-4
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STRENGTH!PERFECTFORM!
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70%
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LL 22---SSE
SEC
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CON
ON
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DO
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1-2
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      '
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BLOCK2

TE
ES  LSRPE
B
BAA
ACC
CK
K SQ
SQU
QU
UA
A
ATT 4 5 8
82
2
2...5
5
50
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% 3-
3-4
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M
MIIIN
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BLOCK1
Asmentionedpreviously,Block1focusesprimarilyonmasteringtechnicalexecution
whilebuildingupalargeworkcapacitythroughprogressiveloadincreasesata
relativelyhighsetvolume.Thisworkcapacitywillequipuswiththeabilitiesneeded
tooptimizeresultsinBlock2oftheprogram,wherevolumeisdecreasedasintensity
(effort)isincreased.
WHYISTECHNIQUESOIMPORTANTINBLOCK1?
WHYISTECHNIQUE SOIMPORTANTINBLOCK1?
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2.RESULTS
Notonlydoesgoodtechniqueminimizeinjuryrisk,italsoloadsthetargeted
musclesmoreeffectively,whiledecreasingtheloadingofsynergisticandstabilizing
muscl
mu
muscles
scles
es [15].Alargedegreeofstrengthdevelopmentisdirectlytiedtotechnique
[15]
[15].Alargedegreeofstrengthdevelopmentisdirectlytiedtotechnique
developmentandbecauseoftheprimacyoftheprogressiveoverloadprinciple,it’s
safetosaythatafocusongettingstrongerintherepzonesincludedinthisprogram
willleadtogreatermusclegains.Thisallbeginswithgoodtechnique.
      “  ”
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Forforminstructiononspecificexercises,Irecommendthefollowingfewresources:
NSCAExerciseTechniqueManu
NSCAExerciseTe chniqueManualforResistanceTrain
alforResistanceTraining2ndEdition
ing2ndEdition
ScottHerman’sYouTubeC
ScottHerman’sYouTubeChannel(search
hannel(searchforthespecific
forthespecificexercise)
exercise)
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descendataspeedthatfeelsnaturalforyou.
2.FULLRANGEOFMOTION
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Mysimplerecommendationis
Mysimplerecommendatio nistoinhaleduring
toinhaleduringtheeccentric(negative)andexhale
theeccentric(negative)andexhale
duringtheconcentric(positive).ThismayfeelawkwardatfirstsoIrecommend
payingcloseattentiontoyourbreathingduringyourwarmupsetssothatyou
payingcloseattentiontoyourbreathingduringyourwarmupsetsso thatyou
canbetter“engrain”thoseproperbreathinghabitsforyourheaviersets.Ifyour
          

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Generallyspeaking,themindmuscleconnectionshouldonlybeusedsparingly
Generallyspeaking,themindmuscleconnectionshouldonlybeusedsparingly(if (if
atall)onprimaryexerciseslikesquats,deadliftsandoverheadpressesastheseare
highlytechnique-focusedexercisesthatwillactivatealargemusclemassregardless
ofattentionalfocus.Forthesemovements,itisbettertofocusonthemovement
           

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carefulexecution),themainideawithBlock2istoapplyahighdegreeofeffort
bytakingsetsmuchclosertofailure.Nowthatyouhavemasteredformandbuilt
a“volumetolerance”itistimetolockinmentallyandgiveityourall.Block2uses
amuchmoreaggressiveprogressionmodalityandtakesadvantageofnon-linear
          

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