Jeff

nippard push pull legs program download

Are you curious about the Jeff Nippard push pull legs program? Do you wonder how Jeff Nippard uses the classic push / pull / legs split to build size and strength? Then you’ve come to the right place. In this comprehensive guide, I will show you how to use the Jeff Nippard push pull legs program to take your training to the next level! Introduction
Part 1: Jeff Nippard’s Push / Pull / Legs Training Split Part 2: Jeff Nippard’s Push / Pull / Legs Workouts Jeff Nippard is one of the biggest fitness influencers in the world. He is famous for his “science-based” approach to training, which he uses to get superior results in the gym. One of Jeff Nippard’s favorite training splits is the classic push / pull / legs
split. But what is the push / pull / legs split, and why does it work so well for building muscle? Push / pull / legs is a training split where you train your entire body over three separate workouts. You have a “push” day where you train your chest / shoulders / triceps, a “pull” day where you train your back / biceps and a “legs” day where you train your
quads / hamstrings / calves. There are three main different versions of the push / pull / legs split: Option #1: The 3 day push / pull / legs split Option #2: The 4 day push / pull / legs split Option #3: The 6 day push / pull / legs split Jeff Nippard believes the 6 day push / pull / legs split is the way to go for building size and strength. Here is how Jeff
organizes his weekly workouts using this split: Monday: Quads / Hamstrings / Calves Tuesday: Chest / Shoulders / Triceps Wednesday: Back / Biceps Thursday: Quads / Hamstrings / Calves Friday: Chest / Shoulders / Triceps Saturday: Back / Biceps Sunday: Off As you can see each body part is trained twice per week. This can be a great option if you
have extremely good recovery ability like Jeff Nippard. Many other professional bodybuilders including Ronnie Coleman and Chris Bumstead have used the 6 day push / pull / legs split with fantastic results. One of the big advantages of this split is you can hit each body part with 2 different workouts per week. This was a favorite strategy of Ronnie
Coleman.

For example Ronnie would have one “back thickness” workout where he performed heavy deadlifts and rowing exercises and one “back width” workout where he focused on exercises like lat pulldowns and dumbbell pullovers. Jeff Nippard uses a similar strategy for his 6 day push / pull / legs program. Here is how Jeff varies the type of stimulus for
each workout: Push Day Day 1: Chest Focused Day 2: Delts Focused Pull Day Day 1: Lat Focused Day 2: Mid-Back And Rear Delt Focused Legs Day Day 1: Quad Focused Day 2: Posterior Chain Focused Emphasizing different muscle groups for each workout is a great way to introduce more variety to your workouts and to avoid training plateaus.
Now let’s take a closer look at how Jeff organizes each of his push / pull / legs workouts.

Here is Jeff’s first weekly legs workout. Check it out: Jeff Nippard Legs Workout #1 Exercise #1: Back squat, 3 sets of 4 reps @ 80% of your 1-rep max Exercise #2: Romanian deadlift, 3 sets of 10 reps** Exercise #3: Unilateral leg press, 3 sets of 15 reps Exercise #4: Machine leg extension, 3 sets of 10-12 reps*** Exercise #5: Seated leg curl, 3 sets
of 10-12 reps**** Exercise #6: Standing calf raise, 3 sets of 10-12 reps Exercise #7: Decline crunches, 3 sets of 10-12 reps Exercise #8: Long-lever planks, 2 sets of 30 second holds **Keep the weight light the first week and slowly increase the weight at the following weeks to prevent extreme muscle soreness. ***Use a 3-4 second lowering phase.
****Perform a single drop set on the last set. Here is the training video for this workout: This is Jeff’s quads-focused leg day so he starts the workout with the barbell back squat. Jeff wants to make this more of a powerbuilding push / pull / legs routine so it makes sense to start his workouts with the big barbell exercises whenever possible. Jeff thinks
it is very important to plan out your warm up sets whenever possible. Here is the exact warm up that Jeff used for this workout: Jeff Nippard’s Squat Warm Up Sets Set #1: 10% 1RM x 10 Set #2: 30% 1RM x 5 Set #3: 50% 1RM x 4 Set #4: 65% 1RM x 3 Set #5: 75% 1RM x 1-2 After the 5th warm up set Jeff performs his 3 working sets with 80% of his
1-rep max. Why does Jeff think you should plan out your warm up sets? I’ll let him answer that for you: “These warm up sets are designed to prime you for the heavier working sets to come while fatiguing you as little as possible.” I couldn’t have said it better myself! For the rest of the workout Jeff uses a wide variety of quad-focused and hamstrings-
focused accessory exercises like Romanian deadlifts, leg presses, leg extensions and leg curls. Jeff says you have to be careful with the Romanian deadlifts because they can be very difficult to recover from. Check it out: “You definitely don’t want to load these too heavy in week 1 because they can accuse an insane amount of muscle damage. Focus on
getting a solid stretch in the hamstrings and progressively increase the weight in the weeks to follow.” Throughout the workout Jeff uses different high-intensity techniques like drop sets and 3-4 second lowering phases to challenge your muscles in different ways. Most people don’t even realize that you get faster results when you vary the exercise
tempo so kudos to Jeff Nippard for taking advantage of this.
Now let’s look at Jeff Nippard’s first weekly push workout. Check it out: Jeff Nippard Chest / Shoulders / Triceps Workout #1 Exercise #1: Bench press, 3 sets of 8 reps @ 72.5% of your 1-rep max Exercise #2: Machine shoulder press, 3 sets of 12 reps Exercise #3: Dips, 3 sets of 12-15 reps Exercise #4: Skull crushers, 3 sets of 8-10 reps Exercise #5:
Egyptian cable lateral raise, 3 sets of 10-12 reps** Exercise #6: Cable tricep kickback, 2 sets of 20-30 reps **On the last set perform a myo-reps cluster set. Perform 12 reps, rest for a couple breaths, perform 4 reps, rest for a couple breaths, perform 4 reps, and so on. Continue until you cannot perform 4 additional reps. Here is the training video:
This is Jeff’s chest-focused push day so he starts his workout with the king of upper body exercises: the bench press. Jeff performs the bench press like a bodybuilder with an arched back and tucked elbows. He also uses a slight pause on his chest for every rep: “Generally, for anything over 6 reps I’ll just do a quick quarter-second pause on the chest.
But the weight did feel pretty light on this day so I went ahead and did a slightly longer pause.” Jeff Nippard likes to use a dual-factor progression scheme on the bench press. He likes to increase both the number of sets performed AND then amount of weight he is lifting to challenge his body and stimulate long-term strength gains. Here is what Jeff’s
progression looks like on the bench press: Jeff Nippard Bench Press Progression Scheme Week #1: 3 x 8 @ 72.5% 1RM Week #2: 4 x 8 @ 72.5% 1RM Week #3: 5 x 8 @ 72.5% 1RM Week #4: 3 x 8 @ 75% 1RM As you can see the total volume is increased for weeks 1-3 and the weight lifted is increased on week 4. The powerlifting coach Josh Bryant
uses this exact strategy with many of his bench press specialists including Julius Maddox, the strongest bench presser in the world. I guess great minds think alike! Now let’s look at Jeff Nippard’s first weekly pull workout.
Check it out: Jeff Nippard Back / Biceps Workout #1 Exercise #1: Pull ups (wide / overhand grip), 3 sets of 6 reps Exercise #2: Seated cable row, 3 sets of 10-12 reps Exercise #3: Kneeling cable rope pullover, 3 sets of 15-20 reps Exercise #4: Hammer cheat curl, 3 sets of 8-10 reps Exercise #5: 60 degree incline dumbbell curl (supinating grip), 2 sets
of 12-15 reps Here is the training video: This is Jeff’s lats-focused back / biceps day so he starts off the workout with wide / overhand grip pull ups. This is easily one of the best exercises you can do for your lats.

However, Jeff doesn’t stop there. He performs the exercise with an upright posture to target his lats even more than usual. Here is Jeff Nippard discussing his pull up form: “Because this is a lat focused workout I’m keeping a very upright posture allowing me to focus on pure shoulder abduction which will light up both the lats and the teres major of
the back.” Many other professional bodybuilders use this exact form when performing pull ups to target their lats more. In fact this is a favorite strategy of IFBB pro Dusty Hanshaw. He often performs his rack chins with a very upright posture and his elbows shooting straight out to his sides to target the lats more.
You can click right here for a great video of Dusty performing this exercise. Jeff Nippard also uses the straight-arm cable pulldown to really isolate his lats during this workout. Here are Jeff’s thoughts on this exercise: “We’re doing a lat exercise with constant tension kneeling cable pullover. And again with the higher rep stuff I’m counting each rep
with a 1 second up 1 second down tempo to keep the tension where it’s supposed to be, the lats.” It’s almost like Jeff read my article “Tempo Training: The Ultimate Guide!” before designing this program! Now let’s look at Jeff Nippard’s second weekly leg workout. Check it out: Jeff Nippard Legs Workout #2 Exercise #1: Sumo deadlift, 3 sets of 3
reps @ 80-85% of your 1-rep max Exercise #2: Hack squat, 3 sets of 10-12 reps Exercise #3: Single leg hip thrust, 3 sets of 12-15 reps Exercise #4: Nordic ham curl, 3 sets of 10-12 reps Exercise #5: Prisoner back extension, 3 sets of 10-12 reps Exercise #6: Unilateral leg press calf raise, 3 sets of 10-12 reps Here is the training video: This is Jeff’s
posterior chain focused leg workout so he kicks things off with the sumo deadlift. Jeff says that you can use either the sumo deadlift or conventional deadlift for this workout.
The choice is up to you. If you are struggling with your form on sumo deadlifts then Jeff has some great words of advice for you. Check it out: “Let’s have a look at my bar path here. As you can see the bar is moving straight up and straight down over my foot. If you let the bar get too far in front of you you increase the moment arm at the hips which
makes the exercise much harder. Before initiating the lift pack your lats nice and tight and scrape the bar against your pins as you pull.” After the deadlifts Jeff moves onto machine hack squats to balance out the workout a little bit. Sumo deadlifts are very hamstrings / glutes / lower back intensive so he wants something that will hit the quads a little
harder and the machine hack squat is a perfect choice. Jeff really likes to perform this exercise for higher reps to build muscular size and improve your work capacity. Here’s Jeff dropping knowledge like it’s hot: “Higher rep hack squats can be very helpful in building up huge work capacity on the quads.

Sense this is our main quad exercise for the day you want to really focus on allowing your knees to travel out in front of your toes. And yes, this is perfectly safe as long as it doesn’t give you any knee pain.” Jeff is absolutely correct when he says that it is safe for your knees to travel over your toes when you squat. Actually this is one of the best ways
to train your vastus medialis muscle, the big teardrop shaped quadriceps muscle located on the inside of your knee. You can learn more about this muscle in my article “The Ultimate Vastus Medialis Training Guide!” Now let’s look at Jeff’s second weekly push workout. Check it out: Jeff Nippard Chest / Shoulders / Triceps Workout #2 Exercise #1:
Overhead press, 4 sets of 4 reps @ 80% of your 1-rep max Exercise #2: Bench press (shoulder-width grip), 3 sets of 10-12 reps Exercise #3: Cable crossovers (low pulley), 3 sets of 10-12 reps Exercise #4: Overhead cable tricep extension (mid pulley), 3 sets of 10-12 reps Exercise #5: Lateral raise, 3 sets of 7 reps** Exercise #6: Neck flexion /
extension, 3 sets of 10-12 reps **Perform 7 full range of motion reps, then 7 mid-range reps, then 7 partial reps. Here is the training video: This is Jeff’s delts-focused push workout so he kicks things off with the standing barbell overhead press. This is a tough exercise but it is absolutely worth doing if you like big, strong shoulders. After the overhead
press Jeff moves onto the close grip bench press. Jeff has his own ideas about what the phrase “close grip” really means. Check it out: “Every time I show my close grip bench press, a bunch of people note that it just looks like their regular grip. For max strength transfer the idea is to bring your grip in a hands width on each side.” Jeff is basically
saying that a close grip for a powerlifter who only cares about strength is different than a close grip for a bodybuilder who only cares about building their triceps.
Once again Jeff is absolutely correct. Many world-class powerlifters including Vincent Dizenzo will use a “close grip” that is still wide by most people’s standards. For this workout Jeff uses some high-intensity training techniques like drop sets on his accessory exercises.

Jeff has some mixed opinions on drop sets.

Check it out: “While the research doesn’t show much of a benefit for doing drop sets, I still think that it’s important to push yourself like this periodically, especially as you get more advanced. That’s because it gives you a reference for what all-out really means. Once you experience a tough set like this it gives you a reminder that maybe you haven’t
been pushing yourself as hard as you really think.” Jeff correctly points out that the results from scientific studies don’t always match up perfectly with what hardcore bodybuilders and powerlifters see in the real world.
Many world-class bodybuilders like John Meadows and Milos Sarcev use drop sets all the time in their workouts. If you have something that is working for you then use it, even if the science doesn’t validate it 100%. You don’t need a study to show that getting kicked below the belt sucks and you don’t need a study to show that drop sets are helpful for
building muscle! Now let’s look at Jeff’s last weekly pull workout. Check it out: Jeff Nippard’s Back / Biceps Workout #2 Exercise #1: Lat pulldown (wide / overhand grip), 1 set of 10-12 reps Exercise #2: Lat pulldown (medium / supinated grip), 1 set of 10-12 reps Exercise #3: Lat pulldown (narrow / neutral grip), 1 set of 10-12 reps Exercise #4:
Machine chest supported row (wide / overhand grip), 3 sets of 10-12 reps Exercise #5: Standing rope cable face pull, 3 sets of 10-12 reps Exercise #6: 45 degree incline DB shrug, 3 sets of 15-20 reps Exercise #7: Reverse pec dec, 2 sets of 15 reps** Exercise #8: Ez-bar curls (wide / pronated grip), 3 sets of 10 reps, no rest Exercise #9: Ez-bar curls
(wide / supinated grip), 3 sets of 10 reps, 1-2 minutes rest **Perform 15 reps with a protracted scapula, then rest 15 seconds and perform 15 more reps with a retracted scapula. Here is the training video: For this workout Jeff Nippard uses a variety of exercises and techniques to focus on his mid-back and rear delts. For his first exercise Jeff uses a
modified version of a mechanical advantage drop set. He performs three different types of lat pulldowns where he progresses from the hardest version to the easiest version.
Check it out: “The idea here is that as your lats fatigue from set to set, you get a little more biceps assistance. Grip 1 is the hardest when your back is the least fatigued, grip 2 should feel a little easier and grip 3 is easier still. You should be able to hit the same weight for the same reps even as your fatigue builds.” Mechanical advantage drop sets are
a fantastic tool for building muscular hypertrophy. Christian Thibadeau and Charles Poliquin are both big fans of this technique. You can read more about them in my article “Mechanical Advantage Drop Sets: The Ultimate Guide!” During this workout Jeff is very careful to avoid exercises that tax his lower back too much. Jeff focuses on rowing
exercises like machine chest supported rows and cable face pulls rather than barbell rows or t-bar rows to keep his lower back fresh. This makes sense because he is already using a lot of heavy lower body exercises throughout the week like squats and deadlifts. Here is Jeff dropping some knowledge bombs: “I’m using a machine here because I can
push a bit closer to failure without the same demand on the smaller stabilizers.
This isn’t always a good thing because you do want to strengthen those stabilizers as well. But on a powerbuilding program there’s always so many free weight exercises that using some machines on the hypertrophy weeks isn’t a bad idea as well.” Conclusion | Jeff Nippard Push Pull Legs! The bottom line is Jeff Nippard put a lot of thought into his 6
day push / pull / legs program. I know Jeff would disagree with me but I don’t think this program is a great choice for the average trainee. In my experience most trainees struggle to make progress training 6 days in a row. However, if you have above-average recovery ability and are ready to work hard then go ahead and give this program a shot! It
works great for Jeff Nippard and it may work great for you too. Here is the original gangster Mark Twain dropping some next level truth bombs that will blow your mind: “I can teach anybody how to get what they want out of life. The problem is that I can’t find anybody who can tell me what they want.” Thank you for reading and I wish you the best of
luck on your strength training journey! This program was designed for intermediate-advanced trainees looking to get as jacked as possible. If you’ve been training for roughly 2-5 years, with a generally serious approach toward your training sessions, you’ll make serious gains on this program. Within each phase there are a variety of new and effective
techniques that you won’t see in the more humdrum PPL routines.
You’ll find stuff like: partial stretch-reps feeder sets mechanical dropsets strategic cheating cluster sets WHAT’S NEW? I created this training plan for intermediate-advanced trainees looking to make the absolute most out of their training. Unlike most push/pull/legs programs that are humdrum and predictable, I am calling this routine a push pull
legs “system” because it is organized in a very precise and calculated way to maximize gains. Throughout this program, we’ll be borrowing from decades of sports science and years of personal experimentation to reach what I believe is the pinnacle of the PPL split. Phase 1 is the Base Phase that uses moderate-high volume and moderate-high
intensity plus a variety of advanced hypertrophy techniques to “lay the foundation” of hypertrophy.Phase 2 is the Maximum Overload Phase where we will use low volume and ultra-high intensity to increase familiarity with true muscular failure and ensure progressive overload is occuring. Phase 3 is the Supercompensation Phase where we will use
ultra-high volume and moderate intensity to increase muscle size rapidly. A sudden, large increase in volume will provide a massive stimulus for new growth.
This is my most bodybuilding oriented program to date. We will be using a variety of cutting edge training techniques to build as much muscle in 12 weeks as humanly possible. There are over 75 exercises in this program – many of which I have never showcased anywhere before.
To ensure that strength is not neglected entirely, this program uses a minimalistic approach toward strength and an optimization approach toward hypertrophy. This means that we’ll be using just one heavy set for each of the powerlifts, plus a few back-off sets. This will be sufficient for most people to continue making strength gains while focusing
almost entirely on hypertrophy. It’s also worth mentioning that while Phase 1 and 2 include all three powerlifts (squat, bench and deadlift), Phase 3 uses high rep front squats rather than back squats (*evil laugh*). The program covers 12 weeks of training. Phase 1 of the program lasts 6 weeks, ending with a semi-deload week.
Phase 2 lasts for 4 weeks. And finally, Phase 3 lasts for 2 weeks. A deload week is also included at the end of the program, so that you are ready to repeat the program or move on to a new one.
This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet for recording the exact weights you use for each lift. Over 75 video demos by Jeff, illustrating every exerciseExact warmups, sets, reps, rest periods, and RPEExercise substitutions for individualizationScience explained: why the program works (+
references) Day 1 – Legs Day 2 – Push Day 3 – Pull Day 4 – Rest Day 5 – Full BodyDay 6 – Rest Day 7 – Rest * Note: Split is flexible and training days can be modified to fit your schedule Day 1 - Push Day 2 - Pull Day 3 - Legs Day 4 - Rest Day 5 - Upper Day 6 - Lower Day 7 - Rest *Note: Split is flexible and training days can be modified to fit your
schedule Day 1 - Push Day 2 - Pull Day 3 - Legs Day 4 - Push Day 5 - Pull Day 6 - Legs Day 7 - Rest *Note: Split is flexible and training days can be modified to fit your schedule Gym gear is optional, as there are no required pieces of equipment to gain muscle and increase strength. With that being said, investing in some chalk or liquid chalk, a 10mm
prong or lever belt, knee sleeves, squat shoes, and straps can be beneficial in allowing you to lift more weight for certain exercises. I will most often use a lifting belt for hard working sets on the squat, bench press, deadlift and overhead press. I wouldn’t recommend wearing a belt on light warm-up sets or isolation exercises. I will use knee sleeves on
squat variations and (more optionally) leg press. Chalk and straps can be very useful for improving grip issues on your deadlift and rows.
However, keep in mind that straps can become a crutch for poor grip strength if overused. I don’t recommend wearing straps on warm-up sets for this reason. Many people find that an elevated squat shoe can help them get deeper on squats (especially when ankle mobility is limited) and can often improve strength via increased stability. You can find
most of my recommended equipment at the following affiliate link: First, remember that this program is very minimal in terms of SBD volume. For the most part, you’re only doing each lift once a week for one hard set and a couple back-off sets. This amount of strength work is unlikely to interfere with your hypertrophy goals in any significant way
and may actually be beneficial if it allows you to overload other lifts more effectively. Still, if you want to avoid the powerlifts altogether due to injury or preference, there are two substitution options for each lift that you can do instead of the powerlifts. After substituting the exercise, keep the sets, reps, and everything else exactly the same. This will
ensure that you still get some general strength work in. For example, if the program calls for 1 set of 2 reps on the deadlift, you could substitute this for 1 set of 2 reps on either the trap bar deadlift or the barbell hip thrust.As a second option, if you really don’t want to do any strength work at all, you can simply set a low-end rep cap at 4 reps for the
entirety of the program. This means you simply won’t do any sets below 4 reps. In this case, if a set calls for 1, 2 or 3 reps, you will simply do 4 reps instead. So, for example, if the program suggests that you do 1 set of 2 reps on the deadlift, you could substitute this for 1 set of 4 reps on either the deadlift, trap bar deadlift, or barbell hip thrust. If a set
calls for 4 or more reps, simply keep the reps the same. In the event that a set calls for 3-5 reps, just do 4-5 reps instead of 3-5. I wouldn’t necessarily prefer this option because I do think strength work is important.
However, if you don’t want to do any strength work, there isn’t a big issue in just replacing the sets below 4 reps as explained above.In either case, because the direct strength work is quite low in this program, this should be a very easy work-around. Every exercise includes two substitution options, which are listed in order of preference. This means
that if you can’t perform the original exercise, you should go with Substitution Option 1 first, and then Substitution Option 2, if you can’t perform Option 1. Yes. Whether you just prefer the other exercise or it’s one you have easier access to, feel free to go with either of the Substitution Options over the original exercise. The program was designed so
that all substitution options will elicit a very similar training effect. With that said, there are some intensity techniques that are better suited for specific exercises, so assuming you have access to the exercise, I would default to doing the main exercise listed before turning to the substitution options. Each workout should take you approximately 60-90
minutes from start to finish, including the warm-up, if you adhere to the rest periods given. If you take your time with the warm-up and are more lax with rest times between sets, your workouts may take a bit longer.
Yes, to reduce the time commitment of each session, you can first try aiming for the lower end of all of the suggested rest ranges. For example, if an exercise says to rest for approximately 2-3 minutes between sets, you would rest for just 2 minutes between sets.If this doesn’t sufficiently reduce your workout time, you can try supersetting isolation
exercises within the program. For example, on Leg Day #1 of Week 1, you could superset Leg Press Toe Press with Decline Plate Crunch. In this instance, you would perform your set of Leg Press Toe Press, then transition to a set of Decline Plate Crunches, and then go back to Leg Press Toe Press to repeat this process, with minimal rest between
exercises. The goal is to still get about 1 minute of rest before returning to each exercise, while the act of supersetting allows one muscle to rest while the other works.If all of these adjustments still don’t save you enough time, you may want to consider running my Essentials Program, which was specifically designed with busy people in mind and
guarantees workouts that last under 45 minutes.
Yes, but try your best to keep compound movements at the beginning of the workout and save isolation movements for the end.
This is to prevent the isolation exercises from interfering with your strength on the compound lifts. Bodybuilding is a marathon, not a sprint. It can be difficult to accurately determine if you’re making visual progress day-to-day or even week-to-week. Taking physique progress photos every 4-6 weeks and comparing them side by side is a good way to
detect visual differences that you simply wouldn’t notice in the mirror. But ultimately, because of the relationship between strength gain and muscle gain, the main metric I want you to use for tracking your progress is strength. If you’re getting stronger, you’re progressing.
It is strongly recommended to log every workout either in writing (print the program out or use a separate notebook) or in an app, so you don’t have to rely on memory to keep track of personal strength records. Taking body measurements a few times a year can also be helpful (arms, thigh, waist, neck) but simply focusing on steady strength
progression will be your best proxy for determining muscular progress. You will need at least an adjustable bench, dumbbells, and a pull-up bar (or bands to perform lat pulldowns) to run this program effectively. Because there are exercise substitutions included for every exercise, you can run this program with basic lifting equipment and can tailor it
to fit your situation. To run the program exactly as written (without any substitutions) however, you would need gym access as there are a few cable and machine exercises included as well.If you have any other questions, please feel free to reach out to my coaching support team at any time. The 4x and 5x versions are simply condensed versions of
the 6x program, with the decrease in volume coming from fewer accessory movements. The 4x program is formatted as a Legs/Push/Pull/Full Body split, the 5x program is a Push/Pull/Legs/Upper/Lower split, and the 6x is a Push/Pull/Legs split.
To try to make up for having 1-2 fewer days, the 4x and 5x program workouts may take you slightly longer to get through, as there may be an extra exercise or two on any given day. Overall, you can expect similar results from each of the versions of the program. Thank you for your participation!