Powerbuilding 6x Spreadsheet

Week 1
Full Body 1:
Squat, OHP
Full Body 2:
Deadlift, Bench
Press
Full Body 3:
Squat, Dip
Full Body 4:
Deadlift, Bench
Press
Deadlift, Bench
Press
Full Body 5: Arm

& Pump Day
Week 2
Lower #1
Lower #1
Upper #1
Lower #2
Upper #2
Lower #3
Upper #3
Week 3
Full Body 1:
Squat, OHP
Full Body 2:
Deadlift, Bench
Press
Press
Full Body 3:
Squat, Dip
Full Body 4:
Deadlift, Bench
Press
Full Body 5: Arm

& Pump Day
Full Body 5: Arm
& Pump Day
Week 4
Lower #1
Upper #1
Lower #2
Upper #2
Upper #2
Lower #3
Upper #3
Week 5
Full Body 1:
Squat, OHP
Full Body 2:
Deadlift, Bench
Press
Full Body 3:
Squat, Dip
Full Body 3:
Squat, Dip
Full Body 4:
Deadlift, Bench
Press
Full Body 5: Arm

& Pump Day
Week 6
Lower #1
Upper #1
Lower #2
Upper #2
Lower #3
Lower #3
Upper #3
Week 7
Full Body 1:
Squat, OHP
Full Body 1:
Squat, OHP
Full Body 2:
Deadlift, Bench
Press
Full Body 3:
Squat, Dip
Full Body 4:
Deadlift, Bench
Press
Full Body 4:
Deadlift, Bench
Press
Full Body 5: Arm

& Pump Day
Week 8
Lower #1
Upper #1
Lower #2
Lower #2
Upper #2
Lower #3
Upper #3
Week 9
Full Body 1:
Squat, OHP
Full Body 2:
Deadlift, Bench
Press
Full Body 2:
Deadlift, Bench
Press
Full Body 3:
Squat, Dip
Full Body 4:
Deadlift, Bench
Press
Full Body 5: Arm
& Pump Day
If you are not feeling well recovered after comp
9, you will likely perform better by running the d
- Always use a good spotter when attemptin
- Always use safety bars on squat and bench
- Do not test maxes (move to Week 11) if yo
- Maxes should be done at a 9.5 RPE: It is no
What week to run?

- Run Week 10A if you have mostly bodybuil
- Run Week 10B only if you have competitive
MAX
Week 10A
Squat test
Bench test
Deadlift test
MAX TESTING OPTION

Week 10B
Squat test
Squat test
Bench test
Deadlift test
Week 11
Lower #1
Lower #1
Upper #1
Lower #2
Lower #2
Upper #2
Copyright 2020 by Jeff Nippard. All rights reserv
storage retrieval system without the written per
Readers should be aware that Internet Web site
Limit of Liability/Disclaimer of Warranty: While
completeness of the contents of this document
written sales materials. The advice and strategie
shall be liable for any loss of profit or any other
The contents of this document are not intended

the sole choice and risk of the reader.
JEFF NIPPARD
IMPORTANT: In the
kilograms or type "lbs
IMPORTANT: On the right, enter your 1RM 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 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Barbell bench press 4
Hip abduction 0
Weighted pull-up 1
Standing calf raise 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Incline dumbbell curl 1
Face pull 0
Pause deadlift 4
Pause barbell bench press 3
Chest-supported T-Bar row OR Pendlay 1
row
Nordic ham curl 0

Dumbbell shrug 0
A1. Barbell or EZ bar curl 1
A2. Floor skull crusher 1
B1. Incline dumbbell curl (reverse 21's) 0
B2. Triceps pressdown (reverse 21's) 0
C1. Dumbbell lateral raise 0

C2. Band pull-apart 0
C3. Standing calf raise 0
C4. Bicycle crunch 0
Neck flexion/extension (optional) 1
Deadlift 4
Sumo box squat or pause high-bar squat 2
Pull-through 0
Leg curl 1

Chin-up 1
Standing arnold dumbbell press 1
Chest-supported dumbbell row 1
Face pull 0
Dumbbell lateral raise 0

Concentration bicep curl 0
Back squat 4
Good morning 2
Leg extension 1
Banded lateral walk or hip abduction 0
V sit-up 0
Overhead press 3
Single-arm lat pulldown 1

Close-grip bench press 2
Pendlay row 1
Pec flye 0
A1. Incline shrug 1
A2. Upright row 1

Barbell skull crusher 1
5" block pull 4
Bulgarian split squat 1
Barbell 45° hyperextension or hip thrust 1
Seated calf raise 0
Hanging leg raise 0

"Flat-back" barbell bench press 3
Eccentric-accentuated pull-up 1
Weighted dip 2
Single-arm row 1
Barbell or EZ bar curl 1
Lean-away lateral raise 0
Bicycle crunch 0

Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Hip abduction 0
Weighted pull-up 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Face pull 0
Pause deadlift 4
row
Nordic ham curl 0
Dumbbell shrug 0
B1. Incline dumbbell curl (reverse 21's) 0

B2. Triceps pressdown (reverse 21's) 0


Deadlift 4
Deadlift 0
Pull-through 0
Leg curl 1

Chin-up 1
Face pull 0

Back squat 4
Good morning 2
Leg extension 1
V sit-up 0
Overhead press / push press 3
Barbell floor press 2

Pendlay row 1
Pec flye 0
A1. Incline shrug 1
A2. Bent over reverse dumbbell flye 1
4" block pull 4
Seated calf raise 0
Hanging leg raise 0

Weighted dip 2
Single-arm row 1
Bicycle crunch 0
Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Hip abduction 0
Weighted pull-up 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Face pull 0
Pause deadlift 4
row
Nordic ham curl 0
Dumbbell shrug 0
B1. Incline dumbbell curl (reverse 21s) 0
B2. Triceps pressdown (reverse 21s) 0

Semi-deload Week: Avoid fail
Deadlift 4
Pull-through 0
Leg curl 1
Chin-up 1
Face pull 0

Back squat 4
Low-bar back squat 0
Leg extension 1
V sit-up 0
Overhead press 3
Deficit push-up 2
Pendlay row 1
Pec flye 0
A1. Incline shrug 1
A2. Upright row 1

3" block pull 4

Seated calf raise 0
Hanging leg raise 0

Neutral grip pull-up 1

Weighted dip 2
Single-arm row 1
Bicycle crunch 0
Back squat 4
Back squat 0
Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Pause deadlift 4
Hip abduction 0
Weighted pull-up 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Face pull 0
Deadlift 4
row
Nordic ham curl 0
Dumbbell shrug 0

Deadlift 4
Pull-through 0
Leg curl 1
Chin-up 1
Face pull 0

Low-bar back squat 4
Good morning 2
Leg extension 1
V sit-up 0
Overhead press / push press 3

Dumbbell incline press 2
Pendlay row 1
Pec flye 0
A1. Incline shrug 1
A2. Bent over reverse dumbbell flye 1
2" block pull 4
Seated calf raise 0
Hanging leg raise 0

Weighted dip 2
Single-arm row 1
Bicycle crunch 0
Back squat 4
Squat walk-out (do not squat) 0

Overhead press 2
Glute Ham Raise 1
Helms row 1
Hammer curl 0
Deadlift 4
Hip abduction 0
Weighted pull-up 1
Back squat 4
Weighted dip 2
Hanging leg raise 0
Lat pull-over 1
Face pull 0
Pause deadlift 4
row
Nordic ham curl 0
Dumbbell shrug 0

ot feeling well recovered after completing Week 9 (achy joints, poor sleep,
ikely perform better by running the deload (Week 11) first, and then runnin
s use a good spotter when attempting max effort lifts
s use safety bars on squat and bench press (in case you have to dump the b
test maxes (move to Week 11) if you are feeling joint pain
test maxes (move to Week 11) if you do not feel properly recovered
test maxes (move to Week 11) if you do not have a good spotter
should be done at a 9.5 RPE: It is not necessary to push to the point where
to run?
eek 10A if you have mostly bodybuilding and strength goals
eek 10B only if you have competitive powerlifting goals
MAX TESTING OPTION A: Important! Choose either W
Back squat 4

Leg curl 1
Triceps pressdown 1
Deadlift 4
Overhead press 2
Leg extension 1
Bicycle crunch 0
MAX TESTING OPTION B: Important! For competitive powerlifters onl

Back squat 5

Leg curl 1
Triceps pressdown 1
Deadlift 5
Overhead press 2
Leg extension 1
Bicycle crunch 0
Full Deload Week: Avoid failur

Deadlift 4

Leg curl 1
Hanging leg raise 0
Assisted chin-up 1
Overhead press 2
A1: Face pull 0
A2: Dumbbell lateral raise 0

B1: Concentration bicep curl 0
B2: Triceps pressdown 0
SUGG
Back squat 4
Snatch-grip Romanian deadlift 2
Leg extension 1
V sit-up 0
Close-grip bench press 3
Weighted dip 2
A1. Incline shrug 0
A2. Upright row 0

B1: Barbell or EZ bar curl 0
B2. Skull crusher 0
SUGG
020 by Jeff Nippard. All rights reserved. No part of this document may be u
ieval system without the written permission of the author, except in the ca
ould be aware that Internet Web sites offered as citations and/or sources fo
bility/Disclaimer of Warranty: While the author has used his best efforts an
ess of the contents of this document and specifically disclaims any implied w
s materials. The advice and strategies contained herein may not be suitabl
ble for any loss of profit or any other commercial damages, including but no
ts of this document are not intended for the treatment or prevention of dis
oice and risk of the reader.
JEFF NIPPARD'S POWERBUILDING SYSTEM - 5-6X/WEEK SP
PORTANT: In the light red cell below, type "kg" if using

grams or type "lbs" if using pounds (quotation marks not
included)
kg
Squat Bench Deadlift OHP
163 110 200 75
Working Sets Reps Load (kg) %1RM

1 5 122.5-130 75-80%
2 8 115 70%
3 8 52.5 70%
3 8-10 N/A
3 12-15 N/A
3 20-25 N/A
3 4 160 80%
1 3 90-97.5 82.5-87.5%
2 10 75 67.5%
3 15-20 N/A
3 5-8 N/A
3 8-10 N/A
SUGGESTED REST DAY
3 4 130 80%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
3 12-15 N/A
4 15-20 N/A
4 2 150 75%
3 5 82.5 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
3 12 N/A
3 12 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
SUGGESTED REST DAY
3 3 160 80%
2 8 N/A
3 12-15 N/A
3 6-8 N/A
3 8-10 N/A
1 2 92.5-100 85-90%
3 6 85 77.5%
3 8-10 N/A
2 10-12 N/A
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 6 122.5 75%
2 10-12 N/A
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 4 60 80%
2 10-12 N/A
2 12 N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
2 15-20 N/A
2 8-10 N/A
2 4 N/A
2 12 N/A
2 8-10 N/A
3 15-20 N/A
3 10-12 N/A
3 12/12 N/A
3 10 N/A
2 AMRAP N/A
2 10 N/A
2 10-12 N/A
3 12-15 N/A
2 30 N/A
2 10-12 N/A
SUGGESTED REST DAY

1 8 117.5-127.5 72.5-77.5%
2 6 122.5 75%
3 8 55 72.5%
2 8-10 N/A
3 12-15 N/A
3 20-25 N/A
4 2 170 85%
1 6 82.5-87.5 75-80%
2 8 80 72.5%
2 15-20 N/A
3 5-8 N/A
3 8 N/A
SUGGESTED REST DAY
4 4 130 80%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
4 15-20 N/A
4 2 155 77.5%
4 5 82.5 75%
3 10 N/A
2 6-8 N/A
3 20-25 N/A
3 12 N/A
3 12 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
SUGGESTED REST DAY

1 2 175-185 87.5-92.5%
3 3 160 80%
2 8 N/A
3 12-15 N/A
3 6-8 N/A
3 8-10 N/A
3 6 85 77.5%
3 8-10 N/A
2 10-12 N/A
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 6 122.5 75%
2 10-12 N/A
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 3/3 60 80%
2 10-12 N/A
2 12 N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
2 15-20 N/A
2 8-10 N/A
2 4 N/A
2 12 N/A
2 8-10 N/A
3 15-20 N/A
3 10-12 N/A
3 12/12 N/A
3 10 N/A
2 AMRAP N/A
2 10 N/A
2 10-12 N/A
3 12-15 N/A
2 30 N/A
2 10-12 N/A
SUGGESTED REST DAY
1 3 135-142.5 82.5-87.5%
2 4 130 80%
3 8 57.5 75%
2 8-10 N/A
3 12-15 N/A
3 20-25 N/A
3 3 170 85%
1 4 90-97.5 82.5-87.5%
2 6 87.5 80%
3 15-20 N/A
3 5-8 N/A
3 8 N/A
SUGGESTED REST DAY
3 6 127.5 77.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
4 15-20 N/A
4 2 165 82.5%
3 6 82.5 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
3 12 N/A
3 12 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
SUGGESTED REST DAY
load Week: Avoid failure and train lighter this week to promote recovery and to pr
3 4 160 80%
2 8 N/A
2 12-15 N/A
3 6-8 N/A
2 8-10 N/A
2 7 85 77.5%
2 8-10 N/A
2 10-12 N/A
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
1 1 147.5-155 90-95%
2 7 122.5 75%
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 4 62.5 82.5%
2 10-12 N/A
2 AMRAP N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
2 15-20 N/A
2 8-10 N/A
2 4 N/A
2 12 N/A
2 8-10 N/A
3 15-20 N/A
3 10-12 N/A
3 12/12 N/A
3 10 N/A
2 10 N/A
2 10 N/A
2 10-12 N/A
3 12-15 N/A
2 30 N/A
2 10-12 N/A
SUGGESTED REST DAY
1 3 137.5-147.5 85-90%
2 2 137.5 85%
4 8 52.5 70%
2 8-10 N/A
2 12-15 N/A
3 20-25 N/A
4 2 150 75%
1 3 92.5-100 85-90%
2 4 87.5 80%
3 15-20 N/A
3 3-5 N/A
3 8 N/A
SUGGESTED REST DAY
4 6 127.5 77.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
3 15-20 N/A
1 3 170-180 85-90%
4 6 82.5 75%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
3 12 N/A
3 12 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
SUGGESTED REST DAY
3 5 160 80%
2 8 N/A
3 12-15 N/A
3 6-8 N/A
3 8-10 N/A
2 7 85 77.5%
3 8-10 N/A
2 10-12 N/A
2 12-15 N/A
2 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 7 122.5 75%
2 10-12 N/A
3 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 3/3 62.5 82.5%
2 10-12 N/A
2 12 N/A
2 10 N/A
3 15-20 N/A
2 15-20 N/A
2 15-20 N/A
2 8-10 N/A
2 4 N/A
2 12 N/A
2 8-10 N/A
3 15-20 N/A
3 10-12 N/A
3 12/12 N/A
3 10 N/A
2 AMRAP N/A
2 10 N/A
2 10-12 N/A
3 12-15 N/A
2 30 N/A
2 10-12 N/A
SUGGESTED REST DAY
1 2 142.5-150 87.5-92.5%
1 10sec 162.5 100%

3 6 60 80%
2 8-10 N/A
2 12-15 N/A
3 20-25 N/A
3 4 160 80%
1 2 97.5-102.5 87.5-92.5%
2 2 97.5 87.5%
3 15-20 N/A
3 3-5 N/A
3 8 N/A
SUGGESTED REST DAY
3 4 135 82.5%
3 8 N/A
3 10-12 N/A
3 12-15 N/A
2 12-15 N/A
3 15-20 N/A
4 2 150 75%
3 5 85 77.5%
3 10 N/A
3 6-8 N/A
3 20-25 N/A
3 12 N/A
3 10 N/A
3 21 N/A
3 21 N/A
3 20 N/A
3 20 N/A
3 12 N/A
3 15 N/A
3 15/15 N/A
SUGGESTED REST DAY
IMPORTANT NOTES ABOUT WEEK 10

y joints, poor sleep, low energy) you should run Week 11 first and then run
rst, and then running the max test week (Week 10) after.
have to dump the bar)

pain
erly recovered
od spotter
h to the point where you actually fail. I recommend stopping at the point w
goals
s
mportant! Choose either Week 10A or Week 10B. Do not run both weeks. See Page 88 in the p
1 AMRAP 147.5 90.0%
2 12 N/A
4 12 N/A
3 12 N/A
SUGGESTED 1-2 REST DAYS
1 AMRAP 100 90.0%
3 8-10 N/A
2 15-20 N/A
3 12 N/A
1 AMRAP 180 90.0%

3 10 N/A
3 12 N/A
4 15 N/A
petitive powerlifters only. Choose either Week 10A or Week 10B. Do not run both weeks. See
1-3 1 162.5-170 100-105%
2 12 N/A
4 12 N/A
3 12 N/A
1-3 1 110-115 100-105%
3 8-10 N/A
2 15-20 N/A
3 12 N/A
1-3 1 200-210 100-105%

3 10 N/A
3 12 N/A
4 15 N/A
ad Week: Avoid failure and train lighter this week before running back through We
2 3 150 75%
2 6 N/A
2 6-8 N/A
2 8-10 N/A
2 10-12 N/A
3 6 80 72.5%
3 8-10 N/A
2 4 57.5 75%
2 12-15 N/A
2 15-20 N/A
2 15-20 N/A
2 12-15 N/A
2 12-15 N/A
SUGGESTED REST DAY (1-2 days off depending on your sched

2 6 115 70%
2 8 N/A
2 12-15 N/A
3 15-20 N/A
3 15-20 N/A
3 12-15 N/A
3 12/12 N/A
3 10 N/A
2 10 N/A
3 6 N/A
2 10 N/A
2 15-20 N/A
2 15-20 N/A
3 12-15 N/A
3 8-10 N/A
SUGGESTED REST DAY (1-2 days off depending on your sched
DISCLAIMER
document may be used or reproduced by any means: graphic, electronic, o
hor, except in the case of brief quotations embodied in critical articles or re
ns and/or sources for further information may have changed or disappeare
d his best efforts and knowledge in researching and preparing this docume
claims any implied warranties of merchantability or fitness for a particular
may not be suitable for your particular situation. You should consult with
ges, including but not limited to special, incidental, consequential, or other
or prevention of disease, nor as a substitute for medical treatment, nor as

5-6X/WEEK SPREADSHEET
RPE Rest
7.5 3-4 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
8.5 4-5 min
N/A 2-3 min
9 1-2 min
8 3-4 min
9 2-3 min
Y
N/A 3-4 min
8 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 2-3 min
8 1-2 min
9 1-2 min
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
Y
RPE Rest
N/A 3-4 min
7 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
8 4-5 min
N/A 2-3 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
10 1-2 min
9 1-2 min
N/A 3-4 min
7 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
9 2-3 min
7 2-3 min
7 1-2 min
9 1-2 min
9 30sec
9 30sec
8 1-2 min
8 4-5 min
7 2-3 min
7 1-2 min
9 1-2 min
8 1-2 min
8 1-2 min
7 2-3 min
10 2-3 min
8 2-3 min
9 2-3 min
9 1-2 min
10 1-2 min
9 1-2 min
Y
RPE Rest
8.5 4-5 min
N/A 3-4 min
N/A 2-3 min
7 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min

8.5 4-5 min
N/A 2-3 min
9 1-2 min
8 3-4 min
9 2-3 min
Y
N/A 3-4 min
8 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 2-3 min
8 1-2 min
9 1-2 min
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
Y
RPE Rest
9 4-5 min
N/A 3-4 min
7 2-3 min
9 1-2 min
8 1-2 min
9 1-2 min
N/A 3-4 min

8 2-3 min
9 2-3 min
9 1-2 min
9 1-2 min
10 1-2 min
9 1-2 min
N/A 3-4 min
7 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
9 2-3 min
7 1-2 min
7 1-2 min
9 1-2 min
9 30sec
9 30sec
8 1-2 min
8 4-5 min
7 2-3 min
7 1-2 min
9 1-2 min
8 1-2 min
8 1-2 min
7 2-3 min
10 2-3 min
8 2-3 min
9 1-2 min
9 1-2 min
10 1-2 min
9 1-2 min
Y
RPE Rest
8.5 4-5 min

N/A 3-4 min
N/A 2-3 min
8 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min

9 4-5 min
N/A 2-3 min
9 1-2 min
8 3-4 min
9 2-3 min
Y
N/A 3-4 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 2-3 min
8 1-2 min
10 1-2 min
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
Y
e recovery and to prepare for the next 4 weeks!

RPE Rest
N/A 3-4 min
5 2-3 min
7 1-2 min
7 1-2 min
8 1-2 min
N/A 3-4 min
6 2-3 min
6 2-3 min
6 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
9 4-5 min
N/A 3-4 min
8 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
N/A 3-4 min
7 2-3 min
10 2-3 min
7 1-2 min
7 1-2 min
7 30sec
7 30sec
7 1-2 min
6 4-5 min
6 2-3 min
6 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
7 2-3 min
7 2-3 min
7 2-3 min
7 1-2 min
9 1-2 min
9 1-2 min
8 1-2 min
Y
RPE Rest
8.5 4-5 min
N/A 3-4 min

7 2-3 min
8 1-2 min
9 1-2 min
10 1-2 min
N/A 3-5 min
9 4-5 min
N/A 2-3 min
9 1-2 min
7 3-4 min
9 2-3 min
Y
N/A 3-4 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
8.5 4-5 min
N/A 2-3 min
7 2-3 min
8 1-2 min
9 1-2 min
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
Y
RPE Rest
N/A 3-4 min

7 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
8 2-3 min
9 2-3 min
9 1-2 min
10 1-2 min
10 1-2 min
10 1-2 min
N/A 3-4 min
7 2-3 min
9 1-2 min
10 1-2 min
10 1-2 min
10 1-2 min
N/A 3-4 min
9 2-3 min
8 2-3 min
7 1-2 min
10 1-2 min
10 30sec
10 30sec
10 1-2 min
8 4-5 min
7 2-3 min
7 1-2 min
9 1-2 min
8 1-2 min
8 1-2 min
7 2-3 min
10 2-3 min
8 2-3 min
9 1-2 min
9 1-2 min
10 1-2 min
9 1-2 min
Y
RPE Rest
8.5 4-5 min
NO REPS 4-5 min

N/A 2-3 min
7 1-2 min
9 1-2 mn
10 1-2 min
N/A 3-5 min

9 4-5 min
N/A 2-3 min
9 1-2 min
7 3-4 min
9 2-3 min
Y
N/A 3-4 min
8 2-3 min
9 1-2 min
9 1-2 min
9 1-2 min
9 1-2 min
N/A 3-4 min
N/A 2-3 min
7 2-3 min
8 1-2 min
9 1-2 min
8 30sec
8 30sec
10 30sec
10 30sec
9 30sec
9 30sec
9 30sec
9 30sec
8 1-2 min
Y
WEEK 10
first and then run the Week 10 max testing. If you have accumulated suffic
ing at the point where you don’t think you could get another rep with good
. See Page 88 in the program PDF for suggestions on which week to run.
RPE Rest
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
AYS
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
AYS
9.5 4-5 min

6 2-3 min
7 1-2 min
8 1-2 min
ot run both weeks. See Page 88 in the program PDF for suggestions on which week to run.
RPE Rest
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
AYS
9.5 4-5 min
8 2-3 min
8 1-2 min
8 1-2 min
AYS
9.5 4-5 min

6 2-3 min
7 1-2 min
8 1-2 min
ng back through Week 1 or onto a new program.

RPE Rest
N/A 3-5 min
5 2-3 min
6 1-2 min
6 1-2 min
6 1-2 min
N/A 3-4 min
7 2-3 min
N/A 2-3 min

7 1-2 min
8 30sec
8 30sec
8 30sec
8 30sec
ing on your schedule)

N/A 3-4 min
6 2-3 min
7 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
8 1-2 min
6 2-3 min
6 3-4 min
7 2-3 min
8 2-3 min
8 30sec
8 30sec
8 30sec
8 30sec
ing on your schedule)

phic, electronic, or mechanical, including photocopying, recording, taping o
itical articles or reviews.
ged or disappeared between the time this book was written and when it is
aring this document, he makes no representations or warranties with respe
ss for a particular purpose. No warranty may be created or extended by sal
ould consult with a medical professional where appropriate. Neither the pu
quential, or other damages.
reatment, nor as an alternative to medical advice. Utilizing the information

HEET
Copyright 2020 by Jeff Nippard. All rights reserv
Notes
Focus on technique and explosive power!
Keep back angle and form consistent across all reps
Reset each rep (don't touch-and-press)
Keep your hips straight, do nordic ham curls if no GHR machine
Strict form. Drive elbows out and back at 45 degree angle
Keep elbows locked in place, squeeze the dumbbell handle hard!
Conventional or sumo: use whatever stance you are stronger with
Top set. Leave 1 (maybe 2) reps in the tank. Hard set.
Quick 1 second pause on the chest on each rep
Machine, band or weighted, 1 second isometric hold at the top of eac
rep
1.5x shoulder width grip, pull your chest to the bar
1-2 second pause at the bottom of each rep, full ROM
Do dumbbell floor press if no access to dip handles

Knees to chest, controlled reps, straighten legs more to increase
difficulty
Can use a cable/rope or band, stretch and squeeze lats!
Do each arm one at a time rather than alternating, start with your we
arm
Can use cable/rope or band, retract your shoulder blades as you pul
3 second pause right after the plates come off the ground
2-3 second pause on the chest
Be mindful of lower back fatigue. Stay light, minimize cheating
See video demos page in the program pdf, can sub for lying leg curl
Feel a stretch on the traps at the bottom, squeeze hard at the top
Curl the bar out and up in an arc. Minimize momentum.
Arc the bar back behind your head, soft touch on the floor behind yo
Do both arms at once: 7 reps full ROM, 7 reps top 1/2, 7 reps bottom
1/2
Do both arms at once: 7 reps full ROM, 7 reps bottom 1/2, 7 reps to
1/2
Arc the dumbbell out, mind-muscle connection with middle fibers

Mind-muscle connection with rear delts
1-2 second pause at the bottom of each rep, full squeeze at the top
Focus on rounding your back as you crunch hard!
Avoid yanking the plate with your hands
Notes
Brace your lats, chest tall, pull the slack out of the bar before lifting
If you squat high-bar, do sumo box squat. If you squat low-bar, do

pause high-bar (2 sec pause)
Can use cable/rope or band, use your glutes to move the weight
Do lying leg curl machine or nordic ham curl if no machine access
Top set. Leave ~2 reps in the tank. Hard set.
Set up a comfortable arch, slight pause on the chest, explode up
Underhand grip, pull your chest to the bar, add weight if needed to h
RPE
Rotate the DBs in at the bottom and out at the top
Lie on an incline bench and do rows - pull with lats!

Pin your elbow against your upper leg or the back of a bench
Sit back and down, keep your upper back tight to the bar
Same as squat stance, keep shins straight, go lighter and "feel"
hamstrings
Use bands if no machine access, mind-muscle connection with quad

Emphasize the mind-muscle connection
Point toes slightly outward, mind-muscle connection with glutes
Think about squeezing your upper and lower abs together
Squeeze your glutes to keep your torso upright, press up and slightl
back
Perform with bands if no lat pulldown, drive elbows down and in

Shoulder width grip, tuck your elbows in closer to your torso
Perform with cable, bands or dumbbells, use a full ROM
Lie face down against an incline bench and do shrugs - full ROM and
squeeze!
Can use cables/rope, bands or dumbbells. Stop ROM once elbows rea
shoulder height.
Do these on a bench, constant tension on triceps
Do block pulls from a 5" block (can stack 45lb + 10lb bumper plates a
blocks)
12 reps each leg, keep your torso upright, constant-tension on quad
Do barbell hip thrusts if no machine, use glutes to move the weight
Do standing if no machine, emphasize the mind-muscle connection

difficulty
12 reps flexion (front of neck), 12 reps extension (back of neck)
Shoulder blades still retracted and depressed. Slight arch in upper bac
Minimize leg drive.
3 second negative on every rep, maintain controlled form for all rep
Can use cables, bands or dumbbells - feel your lats working!
Focus on the mind-muscle connection
Use a light dumbbell, constant-tension, no pause at the bottom
Keep your hands behind your ears
Notes
Top set. Leave 1 (maybe 2) reps in the tank. Push it!
Conventional or sumo: use whatever stance you are stronger with

Top set. Leave 1 (maybe 2) reps in the tank. Push it!
rep
Maintain tight pressure in your upper back against the bar

difficulty
Can use a DB, cable/rope or band, stretch and squeeze lats!
arm
1/2
1/2

Notes
Top set! Aim for near PR. Keep form tight.


RPE

hamstrings

First 3 reps strict military press (no leg drive), last 3 reps push press
(use leg drive)
Control the eccentric (don't let your elbows slam into the ground), b
explosive on the way up
squeeze!
Mind-muscle connection with rear delts, sweep the weight out
Do block pulls from a 4" block (can use 45lb bumper plate as a block

difficulty
Minimize leg drive.
Notes
Top set. Leave 1 (maybe 2) reps in the tank. Aim for near 3 rep PR.
Top set. Leave 1 rep in the tank. Aim for near 4 rep PR.
rep

difficulty
arm
1/2
1/2

r the next 4 weeks!
Notes

RPE

Only tough set this week! Perfect technique!
back
As many reps as possible. Use Perfect Push-up handles or dumbbells

create a deficit
squeeze!
shoulder height.
Do block pulls from a 3" block (can use 25lb + 10lb bumper plates as
blocks)


difficulty
Minimize leg drive.
Avoid failure, focus on good technique and maintaining consistent
tempo
Notes
Try to add some weight from Week 5 or improve bar speed at same
weight
Be mindful of technique. Focus on driving your back into the bar.

Top set. Leave 1 rep in the tank. Aim for near 3 rep PR.
Focus on technique. Press the bar back and up with explosive force

rep

difficulty
arm
Work up to a heavy triple with a load that hits RPE 8-9
1/2
1/2

Notes
RPE

hamstrings

First 3 reps strict military press (no leg drive), last 3 reps push press
(use leg drive)

45° incline, keep shoulder blades retracted and depressed
squeeze!
Mind-muscle connection with rear delts, sweep the weight out
Do block pulls from a 2" block (can use 25lb bumper plate as blocks

difficulty
Minimize leg drive.
Notes
Top set. Leave 1 (maybe 2) reps in the tank. Aim for near 2 rep PR.
Do not squat. Walk the weight out, hold and walk back in. Set the
safety pins high and have a spotter.
Semi-deload. Focus on technique and bar speed leading into max wee
Top set. Aim for a near 2 rep PR
Focus on technique. Press the bar back and up with explosive force

rep

difficulty
arm
1/2
1/2

ek 10 max testing. If you have accumulated sufficient fatigue from Weeks 7
u don’t think you could get another rep with good form.
DF for suggestions on which week to run.
Notes
As many reps as possible. Always use a spotter and good form. Aim t
hit 3+ reps

hit 3+ reps
Can do with cables or bands, squeeze triceps to move the weight
hit 3+ reps
n the program PDF for suggestions on which week to run.

Notes
Aim for a new PR. Start with 100% and increase by ~2.5% every attem
until you hit a 9.5 RPE. Use a spotter and good form!

Aim for a new PR. Start with 100% and increase by ~2.5% every attem
until you hit a 9.5 RPE. Use a spotter and good form!
Aim for a new PR. Start with 100% and increase by ~2.5% every
attempt. 5-min rest between attempts. Use good form!
nto a new program.

Notes


difficulty
RPE
back

Wide grip, mind-muscle connection with hamstrings
Shoulder width grip, tuck your elbows in closer to your torso
Do floor dumbbell press if no access to dip handles
Perform with bands if no lat pulldown, drive through elbows
Lie against an incline bench and do shrugs - full ROM and squeeze!
shoulder height.
Barbell or EZ bar, do these on a bench, constant tension on triceps
nical, including photocopying, recording, taping or by any information
een the time this book was written and when it is read.
makes no representations or warranties with respect to the accuracy or
e. No warranty may be created or extended by sales representatives or
al professional where appropriate. Neither the publisher nor the author
es.
native to medical advice. Utilizing the information within this document is

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Week 1

Full Body 5: Arm

Full Body 5: Arm

Full Body 5: Arm

Full Body 5: Arm

What week to run?

MAX TESTING OPTION

The contents of this document are not intended

IMPORTANT: On the right, enter your 1RM loads in the

Exercise Warm-up Sets

Nordic ham curl 0

B1. Incline dumbbell curl (reverse 21's) 0

B2. Triceps pressdown (reverse 21's) 0

C1. Dumbbell lateral raise 0

Exercise Warm-up Sets

Sumo box squat or pause high-bar squat 2

Standing calf raise 1

Dumbbell lateral raise 0

Single-arm lat pulldown 1

A2. Upright row 1

Bulgarian split squat 1

Barbell 45° hyperextension or hip thrust 1

Seated calf raise 0

Hanging leg raise 0

Exercise Warm-up Sets

Nordic ham curl 0

B1. Incline dumbbell curl (reverse 21's) 0

C1. Dumbbell lateral raise 0

Exercise Warm-up Sets

Sumo box squat or pause high-bar squat 2

Standing calf raise 1

Barbell bench press 3

Dumbbell lateral raise 0

Single-arm lat pulldown 1

Barbell floor press 2

Bulgarian split squat 1

Barbell 45° hyperextension or hip thrust 1

Seated calf raise 0

Hanging leg raise 0

Nordic ham curl 0

B1. Incline dumbbell curl (reverse 21s) 0

B2. Triceps pressdown (reverse 21s) 0

C1. Dumbbell lateral raise 0

Sumo box squat or pause high-bar squat 2

Standing calf raise 1

Barbell bench press 3

Dumbbell lateral raise 0

Single-arm lat pulldown 1

A2. Upright row 1

Bulgarian split squat 1

Seated calf raise 0

Hanging leg raise 0

Neutral grip pull-up 1

Exercise Warm-up Sets

Nordic ham curl 0

B1. Incline dumbbell curl (reverse 21s) 0

B2. Triceps pressdown (reverse 21s) 0

C1. Dumbbell lateral raise 0

Exercise Warm-up Sets

Standing calf raise 1

Barbell bench press 3

Dumbbell lateral raise 0

Single-arm lat pulldown 1

Bulgarian split squat 1