Week 1

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 4:

FULL BODY 5:

Week 2

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

FULL BODY 5:
 Week 3

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

FULL BODY 5:

Week 4

FULL BODY 1:

FULL BODY 2:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

FULL BODY 5:

Semi-deloa
Week 5: Semi-
Deload

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:
FULL BODY 4:

FULL BODY 5:

Week 6

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

FULL BODY 5:

Week 7

FULL BODY 1:
FULL BODY 2:

FULL BODY 3:

FULL BODY 4:

FULL BODY 5:

Week 8

FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
FULL BODY 4:

FULL BODY 5:

Week 9: Taper
Week
FULL BODY 1:

FULL BODY 2:

FULL BODY 3:
If you are not feeling well recovered after completing w

- Always use a good spotter when attempting max e

- Always use safety bars on squat and bench press (i
- Do not test maxes if you are feeling joint pain
- Do not test maxes if you do not feel properly recov
- Do not test maxes if you do not have a good spotte
- Maxes should be done at a 9.5-10 RPE: It is not nec

What week to run?

- Run Week 10A only if you have competitive power

- Run Week 10B if you have mostly bodybuilding and

MAX TESTING OPTION A:

Week 10A: Max
Testing
SQUAT TEST:

BENCH TEST:

DEADLIFT TEST:
 MAX TESTING OPTION B:
Week 10B: AMRAP
Testing
SQUAT TEST:

BENCH TEST:

DEADLIFT TEST:
 Jeff Nippard's Pow

IMPORTANT: In the light gree

kilograms or type "lbs" if usin
inclu

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.

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
BarbellMorning
Pin Good Overhead
(orPress
45° Back 3
Extension) Row 2
Chest-Supported 1
Strict Bench Press 4
Barbell Bench Press 0
Seated Leg Curl 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0
Standing Calf Raise 1
Hanging Leg Raise 0
Anderson Squat 3
Close Grip Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
 Deadlift 4
Pause Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
BarbellMorning
Pin Good Overhead
(orPress
45° Back 3
Extension) Row 2
Chest-Supported 1
Strict Bench Press 4
Barbell Bench Press 0
Seated Leg Curl 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0
Standing Calf Raise 1
Hanging Leg Raise 0
Barbell Box Squat 3
Barbell Pin Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1

Deadlift 4
Touch-And-Go Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0
 Exercise Warm-up Sets
Back Squat (Top Single) 4
Back Squat 0
BarbellMorning
Pin Good Overhead
(orPress
45° Back 3
2
Extension) Row
Chest-Supported 1
Strict Bench Press 4
Barbell Bench Press 0
Seated Leg Curl 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0
Standing Calf Raise 1
Hanging Leg Raise 0
Anderson Squat 3
Close Grip Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1

Deadlift 4
Pause Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
BarbellMorning
Pin Good Overhead
(orPress
45° Back 3
Extension) Row 2
Chest-Supported 1
Strict Bench Press 4
Barbell Bench Press 0
Seated Leg Curl 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0
 Standing Calf Raise 1
Hanging Leg Raise 0
Barbell Box Squat 3
Barbell Pin Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1

Deadlift 4
Touch-And-Go Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0

Semi-deload Week - Avoid failure and train

Exercise Warm-up Sets
Back Squat 4
BarbellMorning
Pin Good Overhead
(orPress
45° Back 3
Extension) Row 2
Chest-Supported 1
Barbell Bench Press 4
Seated Leg Curl 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0
Standing Calf Raise 1
Hanging Leg Raise 0
Anderson Squat 3
Close Grip Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1

Deadlift 4
Pause Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
 Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
BarbellMorning
Pin Good Overhead
(orPress
45° Back 3
Extension) Row 2
Chest-Supported 1
Strict Bench Press 4
Barbell Bench Press 0
Seated Leg Curl 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0
Standing Calf Raise 1
Hanging Leg Raise 0
Barbell Box Squat 3
Barbell Pin Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1

Deadlift 4
Touch-And-Go Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
BarbellMorning
Pin Good Overhead
(orPress
45° Back 3
Extension) Row 2
Chest-Supported 1
 Strict Bench Press 4
Barbell Bench Press 0
Seated Leg Curl 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0
Standing Calf Raise 1
Hanging Leg Raise 0
Anderson Squat 3
Close Grip Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1

Deadlift 4
Pause Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0

Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
BarbellMorning
Pin Good Overhead
(orPress
45° Back 3
Extension) Row 2
Chest-Supported 1
Strict Bench Press 4
Barbell Bench Press 0
Seated Leg Curl 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0
Standing Calf Raise 1
Hanging Leg Raise 0
Barbell Box Squat 3
Barbell Pin Bench Press 3
Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
 Deadlift 4
Touch-And-Go Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Barbell Bench Press 4
Helms Row 1
Hip Abduction 0

TAPER WEEK - LOCK IN TECH

Exercise Warm-up Sets
Back Squat 4
Strict Bench Press 4
Reset Deadlift 4
Chest-Supported Row 1

Deadlift 4
Barbell Overhead Press 3
Anderson Squat 3
Barbell (or EZ-Bar) Strict Curl 1

Strict Bench Press 4

Back Squat 4
Seated Leg Curl 1
Seated Face Pull 0

IM
not feeling well recovered after completing week 9 (achy joints, poor sleep, low en

ys use a good spotter when attempting max effort lifts

ys use safety bars on squat and bench press (in case you have to dump the bar)
ot test maxes if you are feeling joint pain
ot test maxes if you do not feel properly recovered
ot test maxes if you do not have a good spotter
es should be done at a 9.5-10 RPE: It is not necessary to push to the point where yo

k to run?

Week 10A only if you have competitive powerlifting goals

Week 10B if you have mostly bodybuilding and general strength goals

MAX TESTING OPTION A: Important! Choose either Week 1

Exercise Warm-up Sets
Back Squat 5
Leg Curl 1
Dumbbell Lateral Raise 1

Barbell Bench Press 5

Barbell (or EZ-Bar) Strict Curl 3
Barbell Overhead Press 1

Deadlift 5
Chest-Supported Row 1
Dumbbell Skull Crusher 1
 MAX TESTING OPTION B: Important! Choose either Week 1
Exercise Warm-up Sets
Back Squat 5
Leg Curl 1
Dumbbell Lateral Raise 1

Barbell Bench Press 5

Barbell (or EZ-Bar) Strict Curl 3
Barbell Overhead Press 1

Deadlift 5
Chest-Supported Row 1
Dumbbell Skull Crusher 1
 Jeff Nippard's Powerbuilding System - 5x/Week Spreadsh

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

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

kg

Squat Bench Deadlift OHP

100 100 150 60

Working Sets Reps Load %1RM RPE

1 1 85-87.5 85-87.5% ~6-8
3 5 75-77.5 75-77.5% 7-8
2 8 42.5 70% 6
2 8-10 N/A 6
4 8-10 N/A 9
1 1 87.5-90 87.5-90% ~7-8
3 3 82.5 82.5% 7-8
3 10-12 N/A 8
4 6-8 N/A 10
3 15-20 N/A 9
3 10-12 N/A 10
3 6-8 N/A 8
3 8 N/A 6
3 8 N/A 6
4 6-8 N/A 9
3 8-10 N/A 10
 REST DAY
1 4 127.5 85% 8-9
2 4 102.5 67.5% 7
4 15-20 N/A 9
4 15-20 N/A 9
3 15-20 N/A 7
4 8-10 N/A 9
4 6 70 70% 7-8
4 6 72.5 72.5% 7-8
3 10-12 N/A 8
3 12-15 N/A 8
REST DAY
Working Sets Reps Load %1RM RPE
1 1 85-87.5 85-87.5% ~6-8
3 5 75-77.5 75-77.5% 7-8
2 8 42.5 70% 6
2 8-10 N/A 6
4 8-10 N/A 9
1 1 87.5-90 87.5-90% ~7-8
3 3 82.5-85 82.5-85% 7-8
3 10-12 N/A 8
4 6-8 N/A 10
3 15-20 N/A 9
3 10-12 N/A 9
3 6-8 N/A 8
3 8 N/A 6
3 8 70-75 70-75% 6
4 6-8 N/A 9
3 8-10 N/A 10
REST DAY
1 2 135 90% 8-9
2 8 97.5-105 65-70% 7
4 15-20 N/A 9
4 15-20 N/A 9
3 15-20 N/A 7
4 8-10 N/A 9
3 6 72.5 72.5% 7-8
3 6 75 75% 7-8
3 10-12 N/A 8
3 12-15 N/A 8
 REST DAY
Working Sets Reps Load %1RM RPE
1 1 87.5-90 87.5-90% ~7-9
2 4 77.5-80 77.5-80% 7-8
2 8 42.5 70% 6
2 8-10 N/A 6
4 8-10 N/A 9
1 1 90-92.5 90-92.5% ~7-9
3 2 85-87.5 85-87.5% 7-8
3 10-12 N/A 8
4 6-8 N/A 10
3 15-20 N/A 9
3 10-12 N/A 9
3 6-8 N/A 8
3 8 N/A 6
3 8 N/A 6
4 6-8 N/A 9
3 8-10 N/A 10
REST DAY
1 2-4 135 90% 8-9
2 4 105 70% 7
4 15-20 N/A 9
4 15-20 N/A 9
3 15-20 N/A 7
4 8-10 N/A 9
2 6 75 75% 7-8
3 6 77.5 77.5% 7-8
3 10-12 N/A 8
3 12-15 N/A 8
REST DAY
Working Sets Reps Load %1RM RPE
1 1 87.5-90 87.5-90% ~7-9
3 4 77.5-80 77.5-80% 7-8
2 8 42.5 70% 6
2 8-10 N/A 6
4 8-10 N/A 9
1 1 90-95 90-95% ~7-9
3 2 85-90 85-90% 7-8
3 10-12 N/A 8
4 6-8 N/A 10
3 15-20 N/A 9
 3 10-12 N/A 9
3 6-8 N/A 8
3 8 N/A 6
3 8 70-75 70-75% 6
4 6-8 N/A 9
3 8-10 N/A 10
REST DAY
1 1 140-142.5 92.5-95% 8-9
2 8 97.5-112.5 65-75% 7
4 15-20 N/A 9
4 15-20 N/A 9
3 15-20 N/A 7
4 8-10 N/A 9
2 6 77.5 77.5% 7-8
1 6 80 80% 7-8
3 10-12 N/A 8
3 12-15 N/A 8
REST DAY
- Avoid failure and train lighter this week to promote recovery and to prep
Working Sets Reps Load %1RM RPE
2 5 75-77.5 75-77.5% ~5-7
2 8 42.5 70% 6
2 8-10 N/A 6
3 8-10 N/A 9
3 3 85 85% 7-8
3 10-12 N/A 8
3 6-8 N/A 9
3 15-20 N/A 9
3 10-12 N/A 9
3 6-8 N/A 8
2 6 N/A 6
2 8 N/A 6
3 6-8 N/A 9
3 8-10 N/A 9
REST DAY
1 3 127.5 85% 7-8
2 4 102.5 67.5% 7
3 15-20 N/A 9
3 15-20 N/A 9
3 15-20 N/A 7
 3 8-10 N/A 9
2 6 70 70% 7-8
2 6 72.5 72.5% 7-8
3 10-12 N/A 8
3 12-15 N/A 8
REST DAY
Working Sets Reps Load %1RM RPE
1 1 87.5-90 87.5-90% ~7-9
3 3 80-85 80-85% 8-9
2 8 42.5 70% 6
2 8-10 N/A 6
3 8-10 N/A 9
1 1 90-95 90-95% ~7-9
3 2 87.5-90 87.5-90% 8-9
2 10-12 N/A 8
4 6-8 N/A 10
2 15-20 N/A 9
2 10-12 N/A 9
2 6-8 N/A 8
2 8 N/A 6
2 8 70-80 70-80% 6
3 6-8 N/A 9
2 8-10 N/A 10
REST DAY
1 2 140-142.5 92.5-95% 8-9
2 8 97.5-112.5 65-75% 7
3 15-20 N/A 9
3 15-20 N/A 9
2 15-20 N/A 7
3 8-10 N/A 9
3 4 77.5 77.5% 7-8
3 5 77.5 77.5% 7-8
2 10-12 N/A 8
2 12-15 N/A 8
REST DAY
Working Sets Reps Load %1RM RPE
1 1 90-92.5 90-92.5% ~8-9
2 3 82.5-87.5 82.5-87.5% 8-9
2 8 42.5 70% 6
1 8-10 N/A 6
3 8-10 N/A 9
 1 1 92.5-97.5 92.5-97.5% ~8-9
3 1 90-95 90-95% 8-9
2 10-12 N/A 8
3 6-8 N/A 10
2 15-20 N/A 9
2 10-12 N/A 9
2 6-8 N/A 8
2 8 N/A 6
2 8 N/A 6
3 6-8 N/A 9
2 8-10 N/A 10
REST DAY
1 3 135-142.5 90-92.5% ~9
2 4 110 72.5% 7
3 15-20 N/A 9
3 15-20 N/A 9
2 15-20 N/A 7
3 8-10 N/A 9
2 4 80 80% 7-8
2 5 80 80% 7-8
2 10-12 N/A 8
2 12-15 N/A 8
REST DAY
Working Sets Reps Load %1RM RPE
1 1 90-95 90-95% ~8-9
1 3 85-90 85-90% 8-9
2 8 42.5 70% 6
1 8-10 N/A 6
3 8-10 N/A 9
1 1 92.5-97.5 92.5-97.5% ~9
1 2 95 95% ~9
2 10-12 N/A 8
3 6-8 N/A 10
2 15-20 N/A 9
2 10-12 N/A 9
2 6-8 N/A 8
3 8 N/A 6
3 8 70-80 70-80% 6
3 6-8 N/A 9
2 8-10 N/A 10
REST DAY
 1 1 142.5-147.5 95-97.5% ~9
2 8 97.5-112.5 65-75% 7
3 15-20 N/A 9
3 15-20 N/A 9
2 15-20 N/A 7
3 8-10 N/A 9
2 4 82.5 82.5% 7-8
1 5 82.5 82.5% 7-8
2 10-12 N/A 8
2 12-15 N/A 8
REST DAY
PER WEEK - LOCK IN TECHNIQUE AND PRIORITIZE RECOVERY WITH LOWER
Working Sets Reps Load %1RM RPE
1 1 90 90% ~7-8
1 4 75 75% 5-6
2 3 98 65% 4-5
4 6-8 N/A 8
REST DAY
1 1 135 90% ~7-8
2 8 42.5 70% 6
2 5 N/A 5
4 6-8 N/A 6
REST DAY
1 1 92.5 92.5% ~8-9
2 5 75 75% 5-6
4 6-8 N/A 10
4 12-15 N/A 10
2 REST DAYS

IMPORTANT NOTES ABOUT WEEK 10

y joints, poor sleep, low energy) take an extra rest day or two before running Wee

u have to dump the bar)

push to the point where you actually fail. I recommend stopping at the point wher

ls
strength goals

nt! Choose either Week 10A or Week 10B. Do not run both weeks. See abo
Working Sets Reps Load %1RM RPE
1+ 1 100-105 100-105% 9.5-10
2 10 N/A 7
2 15-20 N/A 7
REST DAY
1+ 1 100-105 100-105% 9.5-10
1 3 N/A 10
2 5 N/A 7
REST DAY
1+ 1 150-157.5 100-105% 9.5-10
3 10-12 N/A 7
2 12-15 N/A 7
nt! Choose either Week 10A or Week 10B. Do not run both weeks. See abo
Working Sets Reps Load %1RM RPE
1 AMRAP 90 90% 9.5-10
2 10 N/A 7
2 15-20 N/A 7
REST DAY
1 AMRAP 90 90% 9.5-10
1 3 N/A 10
2 5 N/A 7
REST DAY
1 AMRAP 135 90% 9.5-10
3 10-12 N/A 7
2 12-15 N/A 7
ek Spreadsheet

Rest
3-5min
3-5min
2-3min
2-3min
1-2min
3-5min
3-5min
1-2min
1-2min
1-2min
1-2min
1-2min
2-4min
2-4min
2-3min
1-2min
3-5min
2-4min
1-2min
1-2min
1-2min
1-2min
3-5min
3-5min
2-3min
1-2min

Rest
3-5min
3-5min
2-3min
2-3min
1-2min
3-5min
3-5min
1-2min
1-2min
1-2min
1-2min
1-2min
2-4min
2-4min
2-3min
1-2min

3-5min
2-4min
1-2min
1-2min
1-2min
1-2min
3-5min
3-5min
2-3min
1-2min
 Rest
3-5min
3-5min
2-3min
2-3min
1-2min
3-5min
3-5min
1-2min
1-2min
1-2min
1-2min
1-2min
2-4min
2-4min
2-3min
1-2min

3-5min
2-4min
1-2min
1-2min
1-2min
1-2min
3-5min
3-5min
1-2min
1-2min

Rest
3-5min
3-5min
2-3min
2-3min
1-2min
3-5min
3-5min
1-2min
1-2min
1-2min
 1-2min
1-2min
2-4min
2-4min
2-3min
1-2min

3-5min
2-4min
1-2min
1-2min
1-2min
1-2min
3-5min
3-5min
2-3min
1-2min

ry and to prepare for the next 5 weeks!

Rest
3-5min
2-3min
2-3min
1-2min
3-5min
1-2min
1-2min
1-2min
1-2min
1-2min
2-4min
2-4min
2-3min
2-3min

3-5min
2-4min
1-2min
1-2min
1-2min
1-2min
3-5min
3-5min
2-3min
1-2min

Rest
3-5min
3-5min
2-3min
2-3min
1-2min
3-5min
3-5min
1-2min
1-2min
1-2min
1-2min
1-2min
2-4min
2-4min
2-3min
1-2min

3-5min
2-4min
1-2min
1-2min
1-2min
1-2min
3-5min
3-5min
2-3min
1-2min

Rest
3-5min
3-5min
2-3min
2-3min
1-2min
3-5min
3-5min
1-2min
1-2min
1-2min
1-2min
1-2min
2-4min
2-4min
2-3min
1-2min

3-5min
2-4min
1-2min
1-2min
1-2min
1-2min
3-5min
3-5min
2-3min
1-2min

Rest
3-5min
3-5min
2-3min
2-3min
1-2min
3-5min
3-5min
1-2min
1-2min
1-2min
1-2min
1-2min
2-4min
2-4min
2-3min
1-2min
 3-5min
2-4min
1-2min
1-2min
1-2min
1-2min
3-5min
3-5min
2-3min
1-2min

WITH LOWER VOLUME

Rest
3-5min
3-5min
3-5min
1-2min

3-5min
2-3min
2-4min
1-2min

3-5min
3-5min
1-2min
1-2min
e running Week 10.

the point where you don’t think you could get another rep with good form.

eeks. See above for suggestions on which week to run.

Rest
4-6min
1-2min
1-2min

4-6min
1-2min
2-3min

4-6min
1-2min
1-2min
eeks. See above for suggestions on which week to run.
Rest
4-6min
1-2min
1-2min

4-6min
1-2min
2-3min

4-6min
1-2min
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,Biguse low bar
bench 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
Knees Push these
to chest, all very hard.
controlled reps,Go to true failure.
straighten legs more to
This is a pin squat that starts and
increase ends with the bar on the
difficulty
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 use low bar
bench 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 the increase
box, release tension
difficulty in thighs, minimize
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
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 let at
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 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,Big use low bar
bench 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. 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
This is a pin squat that starts and
increase ends with the bar on the
difficulty
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 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 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,Biguse low bar
bench 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
 Knees Push these
to chest, all very hard.
controlled reps,Go to true failure.
straighten legs more to
Sit fully back on to the increase
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 repstay light and minimize
Machine, band or weighted, squeeze and hold for 1 second at
cheating
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 backlow bar position, set hips
Canupusea machine back and keep shins
or brace vertical
Set comfortable arch, against
quick pausebench.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
Knees Push these
to chest, all very hard.
controlled reps,Go to true failure.
straighten legs more to
This is a pin squat that starts and
increase ends with the bar on the
difficulty
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
stretch at the top by leaning slightly forward.
 Keep elbows locked in place, squeeze the dumbbell 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
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 use low bar
bench 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 pause on chest
as possible. Don't overhype. Focus. and 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
Knees Push these
to chest, all very hard.
controlled reps,Go to true failure.
straighten legs more to
Sit fully back on to the increase
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,Biguse low bar
bench dayposition,
tomorrow. set hips
Can use machineback 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. 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
This is a pin squat that starts and
increase ends with the bar on the
difficulty
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 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 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,Biguse low bar
bench 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
Knees Push these
to chest, all very hard.
controlled reps,Go to true failure.
straighten legs more to
Sit fully back on to the increase
box, release tension in thighs, minimize
difficulty
Set the pins just above chest height, release tension while the
rocking while 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 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

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 up and back overhead, slight pause on the chest
and back. Keep elbows pinned at 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