Jeff Ni

IMPORTANT: On the right, enter your CURRENT 1

rep max loads in the spaces below the given
exercise (use the same units you specified above).
See pg. 16 of the Get Ready Manual if unsure of
your 1RM.

Week 1 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Barbell Overhead Press
Romanian Deadlift
Chest-Supported Row
Strict Bench Press
Barbell Bench Press
FULL BODY 2: Leg Curl
EZ-Bar Strict Curl
Face Pull
Seated Calf Raise
Wide Stance Back Squat
FULL BODY 3: Close Grip Bench Press
Neutral Grip Pulldown
Tricep Pushdown
 Deadlift
Pause Deadlift
FULL BODY 4: Dumbbell Lateral Raise
Rear Delt Fly
Lat Pullover
Hammer Curl
Back Squat
FULL BODY 5: Barbell Bench Press
Bicep Grip Lat Pulldown
Hip Abduction

Week 2 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Barbell Overhead Press
Romanian Deadlift
Chest-Supported Row
Strict Bench Press
Barbell Bench Press
FULL BODY 2: Seated Leg Curl
EZ-Bar Strict Curl
Face Pull
Seated Calf Raise
Sissy Squat
FULL BODY 3: Barbell Pin Bench Press
Neutral Grip Pulldown
Overhead Tricep Extension

Deadlift
Touch-And-Go Deadlift
FULL BODY 4: Dumbbell Lateral Raise
Face Pulls
Lat Pullovers
Hammer Curl
Back Squat
FULL BODY 5: Barbell Bench Press
Bent Over Row
Hip Abduction
 Week 3 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Barbell Overhead Press
Romanian Deadlift
Chest-Supported Row
Strict Bench Press
Barbell Bench Press
FULL BODY 2: Seated Leg Curl
EZ-Bar Strict Curl
Face Pull
Seated Calf Raise
Wide Stance Back Squat
FULL BODY 3: Close Grip Bench Press
Neutral Grip Pulldown
Dumbell Shrugs

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

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

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

Semi-deload Week - Avoid f

Week 5: Semi-
Exercise
Deload
Back Squat
FULL BODY 1: Barbell Overhead Press
Romanian Deadlift
Chest-Supported Row
Barbell Bench Press
Seated Leg Curl
FULL BODY 2: Barbell Strict Curl
Face Pull
Seated Calf Raise
Wide Stance Back Squat
FULL BODY 3: Close Grip Bench Press
Neutral Grip Pulldown
Dumbell Pullover

Deadlift
Pause Deadlift
FULL BODY 4: Dumbbell Lateral Raise
Face Pulls
Overhead Tricep Extension
Hammer Curl
Back Squat
FULL BODY 5: Barbell Bench Press
Seated Row
FULL BODY 5:
Hip Abduction

Week 6 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Barbell Overhead Press
Good Morning
Chest-Supported Row
Strict Bench Press
Barbell Bench Press
Seated Leg Curl
FULL BODY 2: Barbell (or EZ-Bar) Strict Curl
Seated Face Pull
Standing Calf Raise
Hanging Leg Raise
Wide Stance Back Squat
FULL BODY 3: Barbell Pin Bench Press
Neutral Grip Pulldown
Dumbbell Skull Crusher

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

Week 7 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Barbell Overhead Press
Good Mornings
Lat Pulldown
Strict Bench Press
Barbell Bench Press
Seated Leg Curl
FULL BODY 2: Barbell Strict Curl
FULL BODY 2:
Face Pull
Standing Calf Raise
Hanging Leg Raise
Banded Pull Ups
FULL BODY 3: Close Grip Bench Press
Neutral Grip Pulldown
Dumbbell Skull Crusher

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

Week 8 Exercise
Back Squat (Top Single)
Back Squat
FULL BODY 1: Barbell Overhead Press
Good Mornings
Chest-Supported Row
Strict Bench Press
Barbell Bench Press
Seated Leg Curl
FULL BODY 2: Barbell (or EZ-Bar) Strict Curl
Face Pull
Standing Calf Raise
Hanging Leg Raise
Hack Squat
FULL BODY 3: Barbell Pin Bench Press
Neutral Grip Pulldown
Barbell Skull Crusher

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

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

Deadlift
FULL BODY 2: Barbell Overhead Press
Anderson Squat
Barbell (or EZ-Bar) Strict Curl

Strict Bench Press

FULL BODY 3: Back Squat
Seated Leg Curl
Seated Face Pull
If you are not feeling well recovered after completing week 9 (achy joints, p

- Always use a good spotter when attempting max effort lifts

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

What week to run?

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

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

MAX TESTING OPTION A: Important! Choos

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

Barbell Bench Press

BENCH TEST: Barbell (or EZ-Bar) Strict Curl
Barbell Overhead Press

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

Barbell Bench Press

BENCH TEST: Barbell (or EZ-Bar) Strict Curl
Barbell Overhead Press

DEADLIFT Deadlift
Chest-Supported Row
TEST: Dumbbell Skull Crusher
 Jeff Nippard's Powerbuilding System - 5x/Week

IMPORTANT: In the light green cell below, type "kg" if using

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

kg

r your CURRENT 1
below the given Squat Bench Deadlift OHP
u specified above).
anual if unsure of 80 75 120 54

Warm-up Sets Working Sets Reps Load %1RM

4 1 1 67.5-70 85-87.5%
0 3 5 60-62.5 75-77.5%
3 2 8 37.5 70%
2 2 8-10 50 N/A
1 4 8-10 25 N/A
4 1 1 65-67.5 87.5-90%
0 3 3 62.5 82.5%
1 3 10-12 40 N/A
1 4 6-8 40 N/A
0 3 15-20 30 N/A
1 3 10-12 20 N/A
3 3 8 60 N/A
3 3 8 60 N/A
1 4 6-8 75 N/A
1 3 8-10 40 N/A
 REST DAY
4 1 4 102.5 85%
0 2 4 80 67.5%
0 4 15-20 10 N/A
1 4 15-20 30 N/A
1 3 15-20 35 N/A
1 4 8-10 12.5 N/A
4 4 6 55 70%
4 4 6 55 72.5%
1 3 10-12 N/A
0 3 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 67.5-70 85-87.5%
0 3 5 60-62.5 75-77.5%
3 2 8 37.5 70%
2 2 8-10 N/A
1 4 8-10 N/A
4 1 1 65-67.5 87.5-90%
0 3 3 62.5-65 82.5-85%
1 3 10-12 N/A
1 4 6-8 N/A
0 3 15-20 N/A
1 3 10-12 N/A
3 3 8 N/A
3 3 8 52.5-57.5 70-75%
1 4 6-8 N/A
1 3 8-10 N/A
REST DAY
4 1 2 107.5 90%
0 2 8 77.5-85 65-70%
0 4 15-20 N/A
1 4 15-20 N/A
1 3 15-20 N/A
1 4 8-10 N/A
4 3 6 57.5 72.5%
4 3 6 57.5 75%
1 3 10-12 N/A
0 3 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 70-72.5 87.5-90%
0 2 4 62.5-65 77.5-80%
3 2 8 37.5 70%
2 2 8-10 N/A
1 4 8-10 N/A
4 1 1 67.5-70 90-92.5%
0 3 2 65-65 85-87.5%
1 3 10-12 N/A
1 4 6-8 N/A
0 3 15-20 N/A
1 3 10-12 N/A
3 3 8 60 N/A
3 3 8 N/A
1 4 6-8 N/A
1 3 8-10 N/A
REST DAY
4 1 2-4 107.5 90%
0 2 4 85 70%
0 4 15-20 N/A
1 4 15-20 N/A
1 3 15-20 N/A
1 4 8-10 N/A
4 2 6 60 75%
4 3 6 57.5 77.5%
1 3 10-12 N/A
0 3 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 70-72.5 87.5-90%
0 3 4 62.5-65 77.5-80%
3 2 8 37.5 70%
2 2 8-10 N/A
1 4 8-10 N/A
4 1 1 67.5-72.5 90-95%
0 3 2 65-67.5 85-90%
1 3 10-12 N/A
1 4 6-8 N/A
0 3 15-20 N/A
1 3 10-12 N/A
3 3 12 N/A
3 3 8 52.5-57.5 70-75%
 1 4 6-8 N/A
1 2 8
1 3 8-10 N/A
REST DAY
4 1 1 110-115 92.5-95%
0 2 5 77.5-90 65-75%
0 4 15-20 N/A
1 4 15-20 N/A
1 3 12 N/A
1 4 8-10 N/A
4 2 6 62.5 77.5%
4 1 6 60 80%
1 3 10-12 N/A
0 3 12-15 N/A
REST DAY
eload Week - Avoid failure and train lighter this week to promote recovery
Warm-up Sets Working Sets Reps Load %1RM
4 2 5 60-62.5 75-77.5%
3 2 8 37.5 70%
2 2 8-10 N/A
1 3 8-10 N/A
4 3 3 65 85%
1 3 10-12 N/A
1 3 6-8 N/A
0 3 15-20 N/A
1 3 10-12 N/A
3 2 6 N/A
3 2 8 N/A
1 3 6-8 N/A
1 3 8-10 N/A
REST DAY
4 1 3 102.5 85%
0 2 4 80 67.5%
0 3 15-20 N/A
1 3 15-20 N/A
1 3 15-20 N/A
1 3 8-10 N/A
4 2 6 55 70%
4 2 6 55 72.5%
1 3 10-12 N/A
 0 3 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 70-72.5 87.5-90%
0 3 3 65-67.5 80-85%
3 2 8 37.5 70%
2 2 8-10 N/A
1 3 8-10 N/A
4 1 1 67.5-72.5 90-95%
0 3 2 65-67.5 87.5-90%
1 2 10-12 N/A
1 4 6-8 N/A
0 2 15-20 N/A
1 2 10-12 N/A
0 2 6-8 N/A
3 2 8 N/A
3 2 8 52.5-60 70-80%
1 3 6-8 N/A
1 2 8-10 N/A
REST DAY
4 1 2 110-115 92.5-95%
0 2 8 77.5-90 65-75%
0 3 15-20 N/A
1 3 15-20 N/A
1 2 15-20 N/A
1 3 8-10 N/A
4 3 4 62.5 77.5%
4 3 5 57.5 77.5%
1 2 10-12 N/A
0 2 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 72.5-75 90-92.5%
0 2 3 65-70 82.5-87.5%
3 2 8 37.5 70%
2 1 8-10 N/A
1 3 8-10 N/A
4 1 1 70-72.5 92.5-97.5%
0 3 1 67.5-72.5 90-95%
1 2 10-12 N/A
1 3 6-8 N/A
 0 2 15-20 N/A
1 2 10-12 N/A
0 2 6-8 N/A
3 2 8 N/A
3 2 8 N/A
1 3 6-8 N/A
1 2 8-10 N/A
REST DAY
4 1 3 107.5-115 90-92.5%
0 2 4 87.5 72.5%
0 3 15-20 N/A
1 3 15-20 N/A
1 2 15-20 N/A
1 3 8-10 N/A
4 2 4 65 80%
4 2 5 60 80%
1 2 10-12 N/A
0 2 12-15 N/A
REST DAY
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 72.5-75 90-95%
0 1 3 67.5-72.5 85-90%
3 2 8 37.5 70%
2 1 8-10 N/A
1 3 8-10 N/A
4 1 1 70-72.5 92.5-97.5%
0 1 2 72.5 95%
1 2 10-12 N/A
1 3 6-8 N/A
0 2 15-20 N/A
1 2 10-12 N/A
0 2 6-8 N/A
3 3 8 N/A
3 3 8 52.5-60 70-80%
1 3 6-8 N/A
1 2 8-10 N/A
REST DAY
4 1 1 115-117.5 95-97.5%
0 2 8 77.5-90 65-75%
0 3 15-20 N/A
1 3 15-20 N/A
 1 2 15-20 N/A
1 3 8-10 N/A
4 2 4 65 82.5%
4 1 5 62.5 82.5%
1 2 10-12 N/A
0 2 12-15 N/A
REST DAY
TAPER WEEK - LOCK IN TECHNIQUE AND PRIORITIZE RECOVERY W
Warm-up Sets Working Sets Reps Load %1RM
4 1 1 72.5 90%
4 1 4 57.5 75%
4 2 3 78 65%
1 4 6-8 N/A
REST DAY
4 1 1 107.5 90%
3 2 8 37.5 70%
3 2 5 N/A
1 4 6-8 N/A
REST DAY
4 1 1 70 92.5%
4 2 5 60 75%
1 4 6-8 N/A
0 4 12-15 N/A
2 REST DAYS

IMPORTANT NOTES ABOUT WEEK 10

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

ax effort lifts
ss (in case you have to dump the bar)
covered
otter
necessary to push to the point where you actually fail. I recommend stopping at th

werlifting goals
and general strength goals

A: Important! Choose either Week 10A or Week 10B. Do not run both wee
Warm-up Sets Working Sets Reps Load %1RM
5 1+ 1 80-85 100-105%
1 2 10 N/A
1 2 15-20 N/A
REST DAY
5 1+ 1 75-80 100-105%
3 1 3 N/A
1 2 5 N/A
REST DAY
5 1+ 1 120-125 100-105%
1 3 10-12 N/A
1 2 12-15 N/A
B: Important! Choose either Week 10A or Week 10B. Do not run both wee
Warm-up Sets Working Sets Reps Load %1RM
5 1 AMRAP 72.5 90%
1 2 10 N/A
1 2 15-20 N/A
REST DAY
5 1 AMRAP 67.5 90%
3 1 3 N/A
1 2 5 N/A
REST DAY
5 1 AMRAP 107.5 90%
1 3 10-12 N/A
1 2 12-15 N/A
- 5x/Week Spreadsheet

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

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

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

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

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

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

ote recovery and to prepare for the next 5 weeks!

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

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

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

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

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

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

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

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

RECOVERY WITH LOWER VOLUME

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

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

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

WEEK 10
or two before running Week 10.

stopping at the point where you don’t think you could get another rep with good f

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

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

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

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

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

Notes
Top set. Focus on technique and explosive power.
Sit back
These and down, keep
are intentionally lightyour upper back
for shoulder tight and
stability to the bar
balance.
Set the pinspush
Don't high,these
shorthard.
ROM,Bigusebench
low bar
dayposition,
tomorrow. set hips
Can use machine back and keep
or brace shins
against vertical
bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as
Set up aperfectly
comfortable arch, quick
as possible. pause
Don't on chest
overhype. and explode
Focus.
Focus on squeezing up on each rep to move the weight
Lean against wall and your hamstrings
maintain wall contact with head, hips
andDon't
back.goKeep elbowsfocus
too heavy, pinnedonatmind-muscle
sides. Control the weight.
connection
This is aPush thesethat
pin squat all very hard.
starts andGo to true
ends with failure.
the bar on the
pins. Atwidth
Shoulder the bottom you're
grip, tuck yourjust aboveinparallel.
elbows closer toGet tight.
your sides
Pull your elbows
Arc the dummbells behinddownyour against your sides
head. Constant tension on
triceps
Brace your lats, chest tall, pull the slack out of the bar before
1 second pauseyour lifting
rightdelts
aftertoplates
Focus on contracting moveleave the floor
the weight, don't let
form get sloppyconnection
toward thewithendrear
of the set!
Use bands Mind-muscle
if no cables. Keep constant tensiondelts
on the lats. Big
Keep elbows
stretchlocked
at thein
topplace, squeeze
by leaning the dumbbell
slightly forward.handle
hard!
SetSitup
back and down, keep
a comfortable arch, your
quickupper
pauseback tight and
on chest to the bar
explode
Be mindful of lower back up onfatgiue,
each repstay light and minimize
Machine, band or weighted, squeeze and hold for 1 second at
cheating
the top of each rep
Notes
Top set. Focus on technique and explosive power.
Sit back
These and down, keep
are intentionally lightyour upper back
for shoulder tight and
stability to the bar
balance.
Set the pinspush
Don't high,these
shorthard.
ROM,Big usebench
low bar
dayposition,
tomorrow. set hips
Can use machine back and keep
or brace againstshins vertical
bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as
Set up aperfectly
comfortable arch, quick
as possible. pause
Don't on chest
overhype. and explode
Focus.
Focus on squeezing up on each rep to move the weight
Lean against wall and your hamstrings
maintain wall contact with head, hips
andDon't
back.goKeep elbowsfocus
too heavy, pinned onatmind-muscle
sides. Control the weight.
connection
Push
Sit fully back onthese
to theallbox,
veryrelease
hard. Go to true
tension in failure.
thighs, minimize
Set the pins just above chest height,
rocking while seated release tension while the
bar is on theyour
Pull pins, then explodeagainst
elbows up. Control the weight.
Arc the dummbells behinddown your sides
your head. Constant tension on
triceps
Brace
Don'tyour lats,the
bounce chest tall,off
plates pullthe
thefloor,
slackjust
outaoflight
thetap.
bar Allow
before
some lifting
Focus momentum
on contracting andyour
get in a good
delts groove.
to move the Breathe/brace
weight, don't letat
form the top.
get sloppyconnection
toward thewith
endrear
of the set!
Mind-muscle
Use bands if no cables. Keep constant tensiondelts
on the lats. Big
Keep elbows
stretch at the top by leaning slightly forward.handle
locked in place, squeeze the dumbbell
hard!
SetSitup
back and down, keep
a comfortable arch, your
quickupper
pauseback tight and
on chest to the bar
explode
Be mindful of lower back up onfatgiue,
each repstay light and minimize
Machine, band or weighted, squeeze and hold for 1 second at
cheating
the top of each rep
 Notes
Top set. Focus on technique and explosive power.
Sit back
These and down, keep
are intentionally lightyour upper back
for shoulder tight and
stability to the bar
balance.
Set the pinspush
Don't high,these
shorthard.
ROM,Big usebench
low bardayposition,
tomorrow. set hips
Can use machine back and keep
or brace shins
against vertical
bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as
Set up aperfectly
comfortable arch, quick
as possible. pause
Don't on chest
overhype. and explode
Focus.
Focus on squeezing up on each rep to move the weight
Lean against wall and your hamstrings
maintain wall contact with head, hips
andDon't
back.goKeep elbowsfocus
too heavy, pinned onatmind-muscle
sides. Control the weight.
connection
This is aPush thesethat
pin squat all very
startshard.
andGoendsto true
with failure.
the bar on the
pins. Atwidth
Shoulder the bottom you're
grip, tuck yourjust aboveinparallel.
elbows closer toGet tight.
your sides
Pull your elbows
Arc the dummbells behinddown your against your sides
head. Constant tension on
triceps
Brace your lats, chest tall, pull the slack out of the bar before
1 second pauseyour lifting
rightdelts
aftertoplates
Focus on contracting moveleave the floor
the weight, don't let
form get sloppyconnection
toward thewith endrear
of the set!
Use bands Mind-muscle
if no cables. Keep constant tensiondelts
on the lats. Big
Keep elbows
stretchlocked
at theintopplace, squeeze
by leaning the dumbbell
slightly forward.handle
hard!
SetSitup
back and down, keep
a comfortable arch, your
quickupper
pauseback tight and
on chest to the bar
explode
Be mindful of lower back up onfatgiue,
each repstay light and minimize
Machine, band or weighted, squeeze and hold for 1 second at
cheating
the top of each rep
Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep
These are intentionally lightyour upper back
for shoulder tight and
stability to the bar
balance.
Set the pinspush
Don't high,these
shorthard.
ROM,Bigusebench
low bar
dayposition,
tomorrow. set hips
Can use machine back and keep
or brace shins
against vertical
bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as
Set up aperfectly
comfortable arch, quick
as possible. pause
Don't on chest
overhype. and explode
Focus.
Focus on squeezing your up on each rep to move the weight
hamstrings
Don't go too heavy, focus on mind-muscle connection
Push
Sit fully back onthese
to theallbox,
veryrelease
hard. Go to true
tension in failure.
thighs, minimize
Set the pins just above chestwhile
rocking height, release tension while the
seated
bar is on the pins, then explode up. Control the weight.
 Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on
triceps
Brace your lats, chest tall, pull the slack out of the bar before
1 second pauseyour lifting
rightdelts
aftertoplates
Focus on contracting moveleave the floor
the weight, don't let
form get sloppyconnection
toward thewithendrear
of the set!
Use bands Mind-muscle
if no cables. Keep constant tensiondelts
on the lats. Big
Keep elbows
stretchlocked
at thein
topplace, squeeze
by leaning the dumbbell
slightly forward.handle
hard!
SetSitup
back and down, keep
a comfortable arch, your
quickupper
pauseback tight and
on chest to the bar
explode
Be mindful of lower back up onfatgiue, stay light and minimize
each rep
Machine, band or weighted, cheating and hold for 1 second at
squeeze
the top of each rep
repare for the next 5 weeks!
Notes
Sit backyour
Squeeze andglutes
down,to keep
keep your
yourupper
torsoback tightpress
upright, to theupbar
and
Set the pins high, short slightly
ROM, use low bar position, set hips
back
Canup usea machine back and keep shins
or brace vertical
Set comfortable arch, against bench.
quick pause onMinimize
chest andcheating.
explode
Focus on squeezing up on each rep to move the weight
Lean against wall and your hamstrings
maintain wall contact with head, hips
andDon't
back.goKeep elbowsfocus
too heavy, pinned onatmind-muscle
sides. Control the weight.
connection
This is aPush thesethat
pin squat all very
startshard.
andGoendsto true
with failure.
the bar on the
pins. Atwidth
Shoulder the bottom you're
grip, tuck yourjust aboveinparallel.
elbows closer toGet tight.
your sides
Pull your elbows
Arc the dummbells behinddown your against your sides
head. Constant tension on
triceps
Brace your lats, chest tall, pull the slack out of the bar before
1 second pauseyour lifting
rightdelts
aftertoplates
Focus on contracting moveleave the floor
the weight, don't let
form get sloppyconnection
toward thewith endrear
of the set!
Use bands Mind-muscle
if no cables. Keep constant tensiondelts
on the lats. Big
Keep elbows
stretchlocked
at theintopplace, squeeze
by leaning the dumbbell
slightly forward.handle
hard!
SetSitup
back and down, keep
a comfortable arch, your
quickupper
pauseback tight and
on chest to the bar
explode
Be mindful of lower back up onfatgiue,
each repstay light and minimize
cheating
Machine, band or weighted, squeeze and hold for 1 second at
the top of each rep
Notes
Top set. Focus on technique and explosive power.
Sit back
These and down, keep
are intentionally lightyour upper back
for shoulder tight and
stability to the bar
balance.
Set the pinspush
Don't high,these
shorthard.
ROM,Big usebench
low bardayposition,
tomorrow. set hips
Can use machine back and keep
or brace againstshins vertical
bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as
Set up aperfectly
comfortable arch, quick
as possible. Don'tpause on chest
overhype. and explode
Focus.
Focus on squeezing up on each rep to move the weight
Lean against wall and your hamstrings
maintain wall contact with head, hips
andDon't
back.goKeep elbowsfocus
too heavy, pinned onatmind-muscle
sides. Control the weight.
connection
Knees Push these
to chest, all very hard.
controlled reps,Go to true failure.
straighten legs more to
Sit fully back on to theincrease
box, release tension in thighs, minimize
difficulty
Set the pins just above chestwhile
rocking height, release tension while the
seated
bar is on theyour
Pull pins, then explodeagainst
elbows up. Control the weight.
Arc the dummbells behinddown your sides
your head. Constant tension on
triceps
Brace your lats, chest tall, pull the slack out of the bar before
1 second pauseyour lifting
rightdelts
aftertoplates
Focus on contracting moveleave the floor
the weight, don't let
form get sloppyconnection
toward thewith endrear
of the set!
Use bands Mind-muscle
if no cables. Keep constant tensiondelts
on the lats. Big
Keep elbows
stretchlocked
at theintopplace, squeeze
by leaning the dumbbell
slightly forward.handle
hard!
SetSitup
back and down, keep
a comfortable arch, your
quickupper
pauseback tight and
on chest to the bar
explode
Be mindful of lower back up onfatgiue,
each rep stay light and minimize
Machine, band or weighted, squeeze and hold for 1 second at
cheating
the top of each rep
Notes
Top set. Focus on technique and explosive power.
Sit back
These and down, keep
are intentionally lightyour upper back
for shoulder tight and
stability to the bar
balance.
Set the pinspush
Don't high,these
shorthard.
ROM,Bigusebench
low bar
dayposition,
tomorrow. set hips
back and keep shins vertical
Strict 1 second pause on chest. Execute the set up and rep as
Set up aperfectly
comfortable arch, quick
as possible. pause
Don't on chest
overhype. and explode
Focus.
Focus on squeezing up on each rep to move the weight
Lean against wall and your hamstrings
maintain wall contact with head, hips
and back. Keep elbows pinned at sides. Control the weight.
 Don't go too heavy, focus on mind-muscle connection
Knees Push these
to chest, all very hard.
controlled reps,Go to true failure.
straighten legs more to
increase difficulty
Shoulder width grip, tuck your elbows in closer to your sides
Pull your elbows
Arc the dummbells behinddownyour against your sides
head. Constant tension on
triceps
Brace your lats, chest tall, pull the slack out of the bar before
1 second pauseyour lifting
rightdelts
aftertoplates
Focus on contracting moveleave the floor
the weight, don't let
form get sloppyconnection
toward thewith endrear
of the set!
Use bands Mind-muscle
if no cables. Keep constant tensiondelts
on the lats. Big
Keep elbows
stretch at the top by leaning slightly forward.handle
locked in place, squeeze the dumbbell
hard!
SetSitup
back and down, keep
a comfortable arch, your
quickupper
pauseback tight and
on chest to the bar
explode
Be mindful of lower back up onfatgiue, stay light and minimize
each rep
Machine, band or weighted, squeeze and hold for 1 second at
cheating
the top of each rep
Notes
Top set. Focus on technique and explosive power.
Sit back
These and down, keep
are intentionally lightyour upper back
for shoulder tight and
stability to the bar
balance.
Set the pinspush
Don't high,these
shorthard.
ROM,Big usebench
low bar
dayposition,
tomorrow. set hips
Can use machine back and keep
or brace against shins vertical
bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as
Set up aperfectly
comfortable arch, quick
as possible. Don'tpause on chest
overhype. and explode
Focus.
Focus on squeezing up on each rep to move the weight
Lean against wall and your hamstrings
maintain wall contact with head, hips
andDon't
back.goKeep elbowsfocus
too heavy, pinned onatmind-muscle
sides. Control the weight.
connection
Knees Push these
to chest, all very hard.
controlled reps,Go to true failure.
straighten legs more to
Sit fully back on to theincrease
box, release tension in thighs, minimize
difficulty
Set the pins just above chestwhile
rocking height, release tension while the
seated
bar is on theyour
Pull pins, then explodeagainst
elbows up. Control the weight.
Arc the dummbells behinddown your sides
your head. Constant tension on
triceps
Brace your lats, chest tall, pull the slack out of the bar before
1 second pauseyour lifting
rightdelts
aftertoplates
Focus on contracting moveleave the floor
the weight, don't let
form get sloppyconnection
Mind-muscle toward thewith endrear
of the set!
delts
 Use bands if no cables. Keep constant tension on the lats. Big
Keep elbows
stretchlocked
at thein place,
top squeeze
by leaning the dumbbell
slightly forward.handle
hard!
SetSitup
back and down, keep
a comfortable arch, your
quickupper
pauseback tight and
on chest to the bar
explode
Be mindful of lower back up onfatgiue, stay light and minimize
each rep
Machine, band or weighted, squeeze and hold for 1 second at
cheating
the top of each rep

ER VOLUME
Notes as possible on the positive.
Try to move the bar as explosively
Make every
Approach withrep look exactly
confidence. the same.
Technique 1 second
locked. Don'tpause on
overhype.
Stand up and set up again each
in between
rep. each rep. Think of each
setbrace
Can use machine or as 3 separate singles.Minimize cheating.
against bench.
Try to move the bar as explosively as possible on the positive.
These are intentionally
Approach lightTechnique
with confidence. for shoulder stability
locked. andoverhype.
Don't balance.
This is a pinpush
Don't squat thathard.
these startsBig
andbench
ends day
withtomorrow.
the bar on the
Lean against
pins. At thewall and you're
bottom maintainjustwall contact
above withGet
parallel. head, hips
tight.
and back. Keep elbows pinned at sides. Control the weight.
Try to move the bar as explosively as possible on the positive.
Approach
Sit backwith
and confidence.
down, keep Technique
your upperlocked. Don't
back tight to overhype.
the bar
Focus on squeezing your hamstrings to move the weight
Don't go too heavy, focus on mind-muscle connection
 eek 10.

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

bove for suggestions on which week to run.

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