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660465876 the Ultimate Push Pull Legs System 6x
660465876 the Ultimate Push Pull Legs System 6x
Week 1 Exercise
Bench Press
Larsen Press
A1. Press-Around
Push #1
A2. Pec Static Stretch 30s
EZ-Bar Curl
Barbell RDL
Legs #1
Walking Lunge
Diamond Push Up
Kroc Row
Pull #2
Cable Shrug-In
Deadlift
Stiff-Leg Deadlift
Leg Press
Week 2 Exercise
Bench Press
Larsen Press
A1. Press-Around
Push #1
A2. Pec Static Stretch 30s
EZ-Bar Curl
Barbell RDL
Legs #1
Walking Lunge
Diamond Push Up
Kroc Row
Pull #2
Cable Shrug-In
Deadlift
Stiff-Leg Deadlift
Leg Press
Week 3 Exercise
Bench Press
Larsen Press
A1. Press-Around
Push #1
A2. Pec Static Stretch 30s
EZ-Bar Curl
Barbell RDL
Legs #1
Walking Lunge
Diamond Push Up
Kroc Row
Pull #2
Cable Shrug-In
Deadlift
Stiff-Leg Deadlift
Leg Press
Week 4 Exercise
Bench Press
Larsen Press
A1. Press-Around
Push #1
A2. Pec Static Stretch 30s
EZ-Bar Curl
Barbell RDL
Legs #1
Walking Lunge
Diamond Push Up
Kroc Row
Pull #2
Cable Shrug-In
Deadlift
Stiff-Leg Deadlift
Leg Press
Week 5 Exercise
Bench Press
Larsen Press
A1. Press-Around
Push #1
A2. Pec Static Stretch 30s
EZ-Bar Curl
Barbell RDL
Legs #1
Walking Lunge
Diamond Push Up
Kroc Row
Pull #2
Cable Shrug-In
Deadlift
Stiff-Leg Deadlift
Leg Press
Bench Press
Larsen Press
A1. Press-Around
Push #1
A2. Pec Static Stretch 30s
EZ-Bar Curl
Bottom-Half Preacher Curl
Squat
Barbell RDL
Legs #1
Walking Lunge
Diamond Push Up
Kroc Row
Pull #2
Cable Shrug-In
Deadlift
Stiff-Leg Deadlift
Leg Press
0 2 10 8-9
2 3 8-10 8-9
1 2 12-15 9-10
1 3 12-15 9-10
1 3 8+8 9-10
0 2 10-12 10
0 4 10 See Notes
0 1 10+5 10
2 3 10-12 8-9
1 2 10-12 9-10
1 3 12-15 9-10
1 3 6-8 9-10
0 2 10-12 10
3-4 1 2-4 8-9
0 2 5 8-9
2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 6-8 8-9
1 3 10-12 9-10
1 3 5, 15 9-10
1 2 15-20 9-10
0 1 AMRAP 10
1 3 12-15 8-9
2 1 AMRAP 10
2 3 10-12 8-9
1 3 10-12 9-10
1 3 10-12 9-10
1 3 10-12 9-10
3-4 1 5 8-9
0 2 8 8-9
1 3 8-10 9-10
1 3 8-10 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory Rest D
0 2 10 8-9
2 3 8-10 8-9
1 2 12-15 9-10
1 3 12-15 9-10
1 3 8+8 9-10
0 2 10-12 10
0 4 10 See Notes
0 1 10+5 10
2 3 10-12 8-9
1 2 10-12 9-10
1 3 12-15 9-10
1 3 6-8 9-10
0 2 10-12 10
3-4 1 3-5 8-9
0 2 5 8-9
2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 6-8 8-9
1 3 10-12 9-10
1 3 5, 15 9-10
1 2 15-20 9-10
0 1 AMRAP 10
1 3 12-15 8-9
2 1 AMRAP 10
2 3 10-12 8-9
1 3 10-12 9-10
1 3 10-12 9-10
1 3 10-12 9-10
3-4 1 4 8-9
0 2 8 8-9
1 3 8-10 9-10
1 3 8-10 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory Rest D
0 2 10 8-9
2 3 8-10 8-9
1 2 12-15 9-10
1 3 12-15 9-10
1 3 8+8 9-10
0 2 10-12 10
0 4 10 See Notes
0 1 10+5 10
2 3 10-12 8-9
1 2 10-12 9-10
1 3 12-15 9-10
1 3 6-8 9-10
0 2 10-12 10
3-4 1 4-6 8-9
0 2 5 8-9
2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 6-8 8-9
1 3 10-12 9-10
1 3 5, 15 9-10
1 2 15-20 9-10
0 1 AMRAP 10
1 3 12-15 8-9
2 1 AMRAP 10
2 3 10-12 8-9
1 3 10-12 9-10
1 3 10-12 9-10
1 3 10-12 9-10
3-4 1 3 8-9
0 2 8 8-9
1 3 8-10 9-10
1 3 8-10 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory Rest D
0 2 10 8-9
2 3 8-10 8-9
1 2 12-15 9-10
1 3 12-15 9-10
1 3 8+8 9-10
0 2 10-12 10
0 4 10 See Notes
0 1 10+5 10
2 3 10-12 8-9
1 2 10-12 9-10
1 3 12-15 9-10
1 3 6-8 9-10
0 2 10-12 10
3-4 1 3-5 8-9
0 2 5 8-9
2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 6-8 8-9
1 3 10-12 9-10
1 3 5, 15 9-10
1 2 15-20 9-10
0 1 AMRAP 10
1 3 12-15 8-9
2 1 AMRAP 10
2 3 10-12 8-9
1 3 10-12 9-10
1 3 10-12 9-10
1 3 10-12 9-10
3-4 1 2 8-9
0 2 8 8-9
1 3 8-10 9-10
1 3 8-10 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory Rest D
0 2 10 8-9
2 3 8-10 8-9
1 2 12-15 9-10
1 3 12-15 9-10
1 3 8+8 9-10
0 2 10-12 10
0 4 10 See Notes
0 1 10+5 10
2 3 10-12 8-9
1 2 10-12 9-10
1 3 12-15 9-10
1 3 6-8 9-10
0 2 10-12 10
3-4 1 2-4 8-9
0 2 5 8-9
2 3 8-10 8-9
1 2 10 8-9
1 3 10-12 9-10
1 4 10-12 9-10
1 3 10-12 9-10
2-3 3 8, 5, 12 8-9
2 3 10-12 8-9
1 3 6-8 8-9
1 3 10-12 9-10
1 3 5, 15 9-10
1 2 15-20 9-10
0 1 AMRAP 10
1 3 12-15 8-9
2 1 AMRAP 10
2 3 10-12 8-9
1 3 10-12 9-10
1 3 10-12 9-10
1 3 10-12 9-10
3-4 1 1 8-9
0 2 8 8-9
1 3 8-10 9-10
1 3 8-10 9-10
1 4 15-20 9-10
1 3 10-20 9-10
Mandatory Rest D
WEEK: AVOID FAILURE AND TRAIN LIGHTER THIS WEEK TO PR
Warm-up Sets Working Sets Reps Load RPE
3-4 1 3-5 7
0 2 10 7
2 2 8-10 7
1 2 12-15 8
1 2 12-15 8
1 2 8+8 8
0 2 10-12 8
0 4 10 See Notes
0 1 10+5 10
2 3 10-12 7
1 2 10-12 8
1 3 12-15 8
1 2 6-8 8
0 2 10-12 8
3-4 1 1-3 7
0 2 5 7
2 2 8-10 7
1 2 10 7
1 2 10-12 8
1 2 10-12 8
1 2 10-12 8
2-3 2 8, 5 7
2 2 10-12 7
1 2 6-8 7
1 2 10-12 8
1 2 5, 15 8
1 2 15-20 8
0 1 AMRAP 10
1 2 12-15 7
2 1 AMRAP 10
2 2 10-12 7
1 2 10-12 8
1 2 10-12 8
1 2 10-12 8
3-4 1 4 5-6
0 2 8 7
2-3 2 10-12 7
1 2 8-10 8
1 2 8-10 8
1 2 15-20 8
1 2 10-20 8
Mandatory Rest D
L Program - 6x/Week Spreadsheet
Notes
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Use ~45° incline and a grip width just outside shoulder width
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Curl across your body with your arm out to the side at ~60°
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
out is too challenging
Notes
Xuống chậm lên nhanh, mạnh, tạm dừng 1 chút ở ngực giữa
Bắt đầu với khuỷu tay hướng về phía trước và lòng bàn tay
hướng vào trong. Xoay tạ sao cho lòng bàn tay hướng về phía
trước khi bạn press.
Giữ chặt cánh tay không hoạt động của bạn, siết chặt cơ ngực
của bạn bằng cách ấn dây cáp qua cơ thể của bạn
Giữ căng cơ trong 30 giây. Việc stretch nên được giữ ở cường
độ khoảng 7/10.
Hãy nghĩ về việc vung cáp ra và lên như thể bạn đang "rút
kiếm" từ phía mình
Thực hiện 1 nửa ROM
Mở rộng cơ tam đầu của bạn với cánh tay của bạn sang một
bên nhiều hơn so với pressdown thông thường. Cảm thấy căng
khi cáp di chuyển trên thân của bạn
Làm 4 set. Set 1 RPE 4-5, set 2 RPE 6 -7, set 3 RPE 7-8, set 4
Hard set, thất bại sao khoảng 10 reps
Sau thất bại ở ~10 lần lặp lại,thực hiện dropset. Giảm trọng
lượng trở lại ~ 30-50% và thực hiện thêm 5 lần lặp lại với kỹ
thuật đẹp và có kiểm soát
Sử dụng 3 tay cầm khác nhau cho 3 bộ sets (lý tưởng nhất là đi
từ rộng hơn đến gần hơn)
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Use ~45° incline and a grip width just outside shoulder width
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Curl across your body with your arm out to the side at ~60°
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
out is too challenging
Notes
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Use ~45° incline and a grip width just outside shoulder width
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Curl across your body with your arm out to the side at ~60°
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
out is too challenging
Notes
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Use ~45° incline and a grip width just outside shoulder width
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Curl across your body with your arm out to the side at ~60°
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
out is too challenging
Notes
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Use ~45° incline and a grip width just outside shoulder width
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Curl across your body with your arm out to the side at ~60°
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
out is too challenging
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Brace with your non-working arm, squeeze your pecs by
pressing the cable across your body
Hold a pec stretch for 30 seconds. The stretch should be held
at about a 7/10 intensity.
Think about swinging the cable out and up as if "drawing a
sword" from your side
Do the second half of the ROM for pressdowns ("the squeeze")
and the first half of the ROM for overhead extensions ("the
stretch")
Extend your triceps with your arm more out to the side than a
regular pressdown. Feel the stretch as the cable moves across
your torso
Use 3 different grips for the 3 working sets (ideally going from
wider to closer)
Do DB lat pullovers, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Hold a lat stretch for 30 seconds. The stretch should be held at
about a 7/10 intensity.
1st set: low-to-high
2nd set: mid-range
3rd set: high-to-low
Sit back and down, keep your upper back tight to the bar
Drop the weight by ~25% from your top set. 2 second pause.
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Take medium strides, minimize the amount you push off your
rear leg
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Use ~45° incline and a grip width just outside shoulder width
Turn one side up like a steering wheel as you lift the plate
Kroc rows are basically just a dumbbell row with mild cheating
and a slightly more upright posture. Don't be afraid to go
heavy and use straps if your grip is limiting
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Curl across your body with your arm out to the side at ~60°
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Think about doing a high-hip conventional deadlift with a slight
bend in the knees
Medium width feet placement on the platform, don't allow
your lower back to round
Keep your hips straight, do Nordic ham curls if no GHR
machine
Control the weight with a 3-4 second negative
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Don't swing your legs at the bottom, minimize momentum,
tuck your knees towards your chest if lifting your legs straight
out is too challenging
Jeff N
Week 1 Exercise
Bench Press
Pendlay Row
Pull #1
Reverse Pec Deck
Pull #1
EZ-Bar Curl
Barbell RDL
Cable Crunch
Weighted Dip
Push #2
Machine Lateral Raise
Triceps Pressdown
Wide-Grip Pull-Up
Close-Grip Seated Cable Row
Pull #2
Machine Shrug
Alternating DB Curl
Hack Squat
Week 2 Exercise
Bench Press
Push #1
Push #1 Egyptian Cable Lateral Raise
Pendlay Row
Pull #1
Reverse Pec Deck
EZ-Bar Curl
Barbell RDL
Weighted Dip
Push #2
Machine Lateral Raise
Triceps Pressdown
Wide-Grip Pull-Up
Alternating DB Curl
Deadlift
Week 3 Exercise
Bench Press
Pendlay Row
Pull #1
Reverse Pec Deck
Pull #1
EZ-Bar Curl
Barbell RDL
Cable Crunch
Weighted Dip
Push #2
Machine Lateral Raise
Triceps Pressdown
Wide-Grip Pull-Up
Close-Grip Seated Cable Row
Pull #2
Machine Shrug
Alternating DB Curl
Hack Squat
Week 4 Exercise
Bench Press
Push #1
Push #1 Egyptian Cable Lateral Raise
Pendlay Row
Pull #1
Reverse Pec Deck
EZ-Bar Curl
Barbell RDL
Weighted Dip
Push #2
Machine Lateral Raise
Triceps Pressdown
Wide-Grip Pull-Up
Alternating DB Curl
Deadlift
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
3 2 6-8 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
3 2 4-6 10
3 2 4-6 10
2 2 4-6 10
2 2 4-6 10
1 1 6-8 10
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory Rest D
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
3 2 6-8 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
3 2 4-6 10
3 2 4-6 10
2 2 4-6 10
2 2 4-6 10
1 1 6-8 10
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory Rest D
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
3 2 6-8 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
3 2 4-6 10
3 2 4-6 10
2 2 4-6 10
2 2 4-6 10
1 1 6-8 10
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory Rest D
2 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 2 6-8 10
3 3 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
1 1 4-6 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
2 2 6-8 10
3 2 6-8 10
3 2 4-6 10
2 2 6-8 10
2 2 4-6 10
3 2 4-6 10
3 2 4-6 10
2 2 4-6 10
2 2 4-6 10
1 1 6-8 10
3 2 4-6 10
2 2 4-6 10
2 2 6-8 10
2 2 6-8 10
Mandatory Rest D
L Program - 6x/Week Spreadsheet
Notes
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Bring the dumbbells all the way down, keep your torso upright
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Here, do all 6-8 reps with one arm at a time (do not alternate)
Allow your knees to come forward (past your toes), focus the
tension on your quads
Do 4-6 reps with each leg (10-12 total strides). Straps may be
helpful if your grip becomes limiting.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Notes
Arc the bar "out" not "up", focus on squeezing your biceps
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Round your back as you crunch
Bring the dumbbells all the way down, keep your torso upright
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Here, do all 6-8 reps with one arm at a time (do not alternate)
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Notes
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Bring the dumbbells all the way down, keep your torso upright
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Here, do all 6-8 reps with one arm at a time (do not alternate)
Allow your knees to come forward (past your toes), focus the
tension on your quads
Do 4-6 reps with each leg (10-12 total strides). Straps may be
helpful if your grip becomes limiting.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Notes
Arc the bar "out" not "up", focus on squeezing your biceps
Sit back and down, keep your upper back tight to the bar
Maintain a neutral lower back, set your hips back, don't allow
your spine to round
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Round your back as you crunch
Bring the dumbbells all the way down, keep your torso upright
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Here, do all 6-8 reps with one arm at a time (do not alternate)
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Hold a plate or DB to your chest and crunch hard!
Jeff
Week 1 Exercise
Push #1
A1: Lean-In Constant Tension DB Lateral Raise
Cable Shrug-In
Pull #1
Reverse Pec Deck
Front Squat
Dumbbell RDL
Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)
Weighted Dip
Push #2
Triceps Pressdown
Pull-Up
Wide-Grip Cable Row
Rope Facepull
Deadlift
Leg Press
Leg Extension
Legs #2
Lying Leg Curl
Corpse Crunch
Week 2 Exercise
Push #1
A1: Lean-In Constant Tension DB Lateral Raise
Pull #1
Cable Shrug-In
Pull #1
Reverse Pec Deck
Front Squat
Dumbbell RDL
Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)
LLPT Plank
Weighted Dip
Push #2
Triceps Pressdown
Pull-Up
Rope Facepull
Deadlift
Leg Press
Leg Extension
Legs #2
Lying Leg Curl
Corpse Crunch
Push #1
A1: Lean-In Constant Tension DB Lateral Raise
Cable Shrug-In
Pull #1
Reverse Pec Deck
EZ-Bar Curl (Heavy)
Front Squat
Dumbbell RDL
Walking Lunge
Legs #1
Slow Seated Leg Curl (3 up, 3 down)
LLPT Plank
Bench Press
Weighted Dip
Push #2
Push #2
Machine Lateral Raise (+ Myoreps)
Triceps Pressdown
Pull-Up
Rope Facepull
Deadlift
Leg Press
Leg Extension
Legs #2
Lying Leg Curl
Corpse Crunch
Jeff Nippard's Ultimate PPL Progr
2 3 20
2 3 15
1 3 20
1 3 15
0 3 30s HOLD
1 3 20
0 1 AMRAP
1 2 20
1 3 20
2 4 20
1 3 20
1 3 20
2 1 4-6
0 2 21
0 2 30s HOLD
2-3 3 15
1 3 20
1 3 10
1 3 8
1 3 20
0 2 30s
3-4 1 2-4
2 3 15
1 3 15-20
1 3 12-15
1 3 20
0 3 20-30
2 6 3
2 10 3
1 3 6
1 3 20
0 3 15
1 3 20
3-4 2 8
2-3 2 20
1 5 20
1 3 20
1 3 20
0 2 20
Mandatory Res
Warm-up Sets Working Sets Reps Load
2 3 20
2 3 15
1 3 20
1 3 15
0 3 30s HOLD
1 3 20
0 1 AMRAP
1 2 20
1 3 20
2 4 20
1 3 20
1 3 20
2 1 4-6
0 2 21
0 2 30s HOLD
2-3 3 15
1 3 20
1 3 10
1 3 8
1 3 20
0 2 30s
3-4 1 2-4
0 1 AMRAP ~60% of AMRAP set load
2 3 15
1 3 15-20
1 3 12-15
1 3 20
0 3 20-30
2 6 3
2 10 3
1 3 6
1 3 20
0 3 15
1 3 20
3-4 2 8
2-3 2 20
1 5 20
1 3 20
1 3 20
0 2 20
Mandatory Res
2 2 12
2 2 12
1 2 15
1 2 12
0 2 30s HOLD
1 2 15
0 1 AMRAP
1 2 12
1 3 12
2 2 12
1 2 12
1 2 12
2 1 4-6
0 1 21
0 1 30s HOLD
2-3 2 10
1 2 12
1 2 8
1 2 8
1 2 12
0 1 30s
3-4 1 2-4
2 2 12
1 2 12
1 2 12-15
1 2 15
0 2 15-20
2 4 3
2 6 3
1 2 6
1 2 12
0 2 15
1 2 15
3-4 1 8
2-3 1 12
1 2 15
1 2 15
1 2 15
0 1 15
e PPL Program - 6x/Week Spreadsheet
ntensity)
Substitution Option 2
Pec Deck
N/A
DB French Press
Plate Shrug
Cable Curl
N/A
Goblet Squat
45° Hyperextension
Goblet Squat
DB Bench Press
DB Triceps Kickback
Machine Pulldown
Wide-Grip T-Bar Row
DB Curl
Walking Lunge
Goblet Squat
Cable Crunch
Substitution Option 2
Pec Deck
N/A
DB French Press
Chin-Up
Cable Curl
N/A
Goblet Squat
45° Hyperextension
Goblet Squat
Plank
DB Bench Press
DB Triceps Kickback
Machine Pulldown
Walking Lunge
Goblet Squat
Cable Crunch
Pec Deck
N/A
DB French Press
Chin-Up
Plate Shrug
N/A
Goblet Squat
45° Hyperextension
Goblet Squat
Plank
DB Bench Press
Cable Lateral Raise (+ Myoreps)
DB Triceps Kickback
Machine Pulldown
DB Curl
Goblet Squat
Cable Crunch
eet
Copyright 2023 by Jeff Nippard. All rights reserved.
Notes
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Arc the bar "out" not "up", focus on squeezing your biceps
Use ~60% of the weight you used on your top set and do it for
as many reps as possible. You should be in the range of 10-20+
reps on this set! Use a spotter and safety bars!
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Do overhead cable tricep extensions, but cut out the top half
of the ROM (stay entirely in the stretched aspect of the lift)
6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.
10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Pull your elbows up and out, squeeze your shoulder blades
together
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Medium width feet placement on the platform, don't allow
your lower back to round
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Clear your upper back off the floor when you crunch, hold for
1-2 seconds and then go back down. Don't yank with your
neck.
Notes
Arc the bar "out" not "up", focus on squeezing your biceps
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as you
press.
Tuck your elbows at 45°, lean your torso forward 15°, shoulder
width or slightly wider grip
Do overhead cable tricep extensions, but cut out the top half
of the ROM (stay entirely in the stretched aspect of the lift)
6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form smooth
and controlled.
10 cluster sets: 3 reps, rest 15s, repeat 10x. Keep form tight.
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Pull your elbows up and out, squeeze your shoulder blades
together
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Medium width feet placement on the platform, don't allow
your lower back to round
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Clear your upper back off the floor when you crunch, hold for
1-2 seconds and then go back down. Don't yank with your
neck.
Set up two cable handles low and shrug up and in. Squeeze
your upper traps to move the weight.
Do overhead cable tricep extensions, but cut out the top half
of the ROM (stay entirely in the stretched aspect of the lift)
4 cluster sets: 3 reps, rest 15s, repeat 4x. Keep form smooth
and controlled.
6 cluster sets: 3 reps, rest 15s, repeat 6x. Keep form tight.
Do preacher curls, but cut out the top half of the ROM (stay
entirely in the stretched aspect of the lift)
Pull your elbows up and out, squeeze your shoulder blades
together
Brace your lats, chest tall, pull the slack out of the bar before
lifting
Medium width feet placement on the platform, don't allow
your lower back to round
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce
Clear your upper back off the floor when you crunch, hold for
1-2 seconds and then go back down. Don't yank with your
neck.